Monday – Swim

Warm up:

400 Freestyle
200 kick with board
6 x 100 as 50 single arm drill / 50 free style with 20 sec recovery
(Emphasize on full extensions)
6 x 100 kick drill set as 50 with board / 50 kick on your back with 20 sec recovery
4 x 50 kick as hard as you can with 40 sec recovery

Main Set:
6 x 100 freestyle fast with 1 min recovery with fins.
recovery 1 min
300 steady state effort for time.

Cool down:
200 easy

Week of June 12 – 19, 2022

Hello Team,

What an amazing week it has been. Congratulations to all of the athletes who have raced this week! I am very proud of you:

  • Ren – Sprint
  • Jo K – AquaBike
  • Janice – Sprint
  • JoJo – Sprint
  • Risa – 70.3
  • Andrew – 70.3
  • The Entire special Olympic Team


We are back to normal. I have added a few things. Can’t wait to see you this week!

Join The Club

Come join the largest Triathlon Club in Central Florida and the most structured club in the Nation! All level of athletes are welcome: beginner, intermediate, advanced and physically challenged. We have a group of Elite USA Triathlon experienced coaches to help you achieve your goals. Coached sessions held 7 days a week.

Register at:

CFL Tri Club – Week of May 5 – 12, 2022

Special Olympics and CFL Tri Club

Hello Team,

Congratulations to all of the athletes who raced this past weekend:

  • Erika A.
  • Kellie O
  • Sergio
  • Ana
  • Sebastian
  • Juan J


I hope you are all having a good day! Enclosed you will find the schedule for this week. As you are aware, I am at the All Star Resort all week. Therefore, I am hosting the bike session at 5 am and it will be held virtually.

Please review the schedule

Weekend of June 3 – 5, 2022

Hello Team,

Please be aware that this weekend begins the USA Games held at the Wide World of Sports in Disney. It going to be a packed week. I am very happy to see how the community has come together to help these athletes. #inclusion

Enclosed you will find the schedule for this weekend:


Recovery Swim
  • Rest or Swim On Your Own
  • Warm up:
    • 5 x 100 as Free/Kick/Pull/Kick/Free all with 15 sec RI
  • Main Set:
    • 4 x 200 free easy with 10 sec RI
    • 200 Kick
    • 3 x 200 free easy with 10 sec RI
    • 200 kick
    • 2 x 200 free easy with 10 sec RI
  • Cool Down:
  • 3 x 100 as Free/Pull/Free all with 10 sec RI

Saturday – Swim

  • Time: 7:30 am
  • Location: KP Hole Park – Map
  • Note: Rainbow River Swim and lunch 3 mile, 72 spring fed River swim with the current and then lunch at the Swampy’s Bar and Grille at the end of the swim. Please arrive 30 minutes prior to start. You must bring a Wet Suit!
  • Team Lead: Jennifer, Don and Zach

Sunday – Run On your Own

  • It is the opening ceremony of the USA Games. Please get the run on your own. Keep up the good work.
  • Distance:
    • Olympic: 8 miles
    • Half: 12 – 14 miles
    • Full: 14 – 16 miles