Week of March 1 – 7, 2021

Can’t Wait

Hello Team,

I hope you are all doing well. It is Recovery Week! So exciting!

Enclosed you will find the following items:

• How to Join the Club
• Weekly Schedule
• Swimming Essential Items
• Swim Workout

How To Join the Club

Follow this link to Join the Club. Link: https://cfltriclub.wordpress.com/about/join-the-club/

Weekly Schedule

Please be advised that on the weekend meet up rides, we will arrive at 7 am and depart 15 min after. This will allow people to arrive and get ready. For you to ride with the club, you must join the club. In addition, the uniform store will be up by Wednesday.

	Time	Workout	Location	Note
Monday	On your own	Swim	Workout will be posted
Tuesday	5:30 AM	Bike Trainer – Build	Virtual and Tri Peak Athlete, LLC	Zoom ID:  868 0562 1340
	4 PM	Special Olympics – Run	Blue Jacket Park	Speed Work
Wednesday	6:00 AM	Track Workout	Howard Track Middle School – Downtown Orlando	Speed Work
	12n	Bike Trainer – Tempo	Virtual	Zoom ID:  868 0562 1340
Thursday	5:30 AM	Bike Trainer – Endurance	Virtual and Tri Peak Athlete, LLC	Zoom ID:  868 0562 1340
	4 PM	Special Olympics – Conditioning	Tri Peak Athlete
Friday	On your own	Swim	Workout will be posted
Saturday	Arrive at 7:00 am Leave at 7:15 am	Bike / Run	Lake Minneola	Duration: 2 – 3 hours / 20 min run
Sunday	Arrive at 7:00 am Leave at 7:15 am	Baldwin Park	Fountain at Baldwin Park	7 – 12 mile run
	11 AM	Bike – Recovery Ride	Advanced Cycle / Lee Vista / 436	Duration: 75 min

Swimming Essential Items

Paddles: https://www.amazon.com/TYR-999LVC2S-Catalyst-Training-Paddles/dp/B00DLOUBQK/ref=sr_1_3?dchild=1&keywords=tyr+catalyst+paddles&qid=1614540033&sr=8-3

Pull Buoy: https://www.amazon.com/Sunlite-Sports-5-Layer-Pull-Float/dp/B07VXXSQ2C/ref=sr_1_1_sspa?dchild=1&keywords=tyr+pull+buoy&qid=1614540522&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyWVpONDNRSEoxOEk1JmVuY3J5cHRlZElkPUEwNjI3ODAyMTA3TktOTUw5R1RTRiZlbmNyeXB0ZWRBZElkPUEwNzI3MTM1SFdGMFZRWkxaNDgmd2lkZ2V0TmFtZT1zcF9hdGYmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl

Fins: https://www.amazon.com/TYR-Stryker-Silicone-Swimming-Equipment/dp/B07BQWNQLL/ref=sr_1_2?Sdchild=1&keywords=tyr+fins&qid=1614540550&sr=8-2

Snorkle: https://www.amazon.com/Michael-Phelps-Focus-Snorkel-Black/dp/B00RTMBVB4/ref=sr_1_3?crid=3UORQK15TRHKV&dchild=1&keywords=michael+phelps+snorkel&qid=1614540592&sprefix=Michael+%2Caps%2C201&sr=8-3

Bands: https://www.amazon.com/FOOING-Resistance-Professional-Freestyle-Blue-40lb/dp/B086YN5GR9/ref=sr_1_8?crid=15X4DVPANCF6M&dchild=1&keywords=swim+resistance+bands&qid=1614540634&sprefix=swim+resi%2Caps%2C184&sr=8-8

Swim Workout – Recovery

Warm up:
5 x 100 as Free/Kick/Pull/Kick/Free all with 15 sec RI
Main Set:
– 5 x 200 free easy with 10 sec RI
Cool Down:
3 x 100 as Free/Pull/Free all with 10 sec RI