Thursday – Bike/Run Session

Join us tomorrow at 5:30 am in person at Tri Peak Athlete or Via Zoom with your bike, bike trainer and running shoes. Led by the Assistant Coaches!

Link for Zoom: 869 677 7473 Code: CFLTRI

The dream is free but the hustle is sold separately!

Join The Club

Join The Club

2022 Join The Club

Supplements Discount 

PipingRock: Huge Sale on Supplements

Recommendation for recovery: 

• CLA – Taken with each meal
• Chromium Picolnate: 1000mg with each meal 
• BCAA – Take during training 
• L – Glutamine – Intra / Post Training 

Link: https://www.pipingrock.com/vitamins-a-d?rwcode=JLG267&_slang=en-US 

CBD Sale

• Discount: https://www.kulahawaii.com/?ref=USXX-gKzvSQg8w

Thursday – Bike/Run Session

Join us tomorrow at 5:30 am in person at Tri Peak Athlete or Via Zoom with your bike, bike trainer and running shoes. Led by the Assistant Coaches!

Link for Zoom: 869 677 7473 Code: CFLTRI

The dream is free but the hustle is sold separately!

Join The Club

Join The Club

2022 Join The Club

Supplements Discount 

PipingRock: Huge Sale on Supplements

Recommendation for recovery: 

• CLA – Taken with each meal
• Chromium Picolnate: 1000mg with each meal 
• BCAA – Take during training 
• L – Glutamine – Intra / Post Training 

Link: https://www.pipingrock.com/vitamins-a-d?rwcode=JLG267&_slang=en-US 

CBD Sale

• Discount: https://www.kulahawaii.com/?ref=USXX-gKzvSQg8w

Wednesday – Swim Workout

Warm up:

200 Free / 200 Kick / 200 Pull / 200 Free

Main Set:

Short Recovery building on muscular endurance. Try and not to take more than the necessary on the recovery sets.

• 400 Free with 20 sec RI (80% of Effort) Check your time at the 200 mark.
• 300 Free with 15 Sec RI (80% of Effort) Check your time at the 200 mark
• 200 Free with 10 Sec RI (85% of Effort) Try and match your 200 time from the first set and second set
• 4 x 100 Free with 20 sec RI (90% of Effort) Try and be consistent on all of them.

Band Work – Get a band and loop it around the pool and do the following:

• 4 x 20 sec of Butterfly stroke with 20 sec RI
• 4 x 20 sec of Freestyle stroke with 20 sec RI

Sprint Set:

• 3 x 150 Sprint with 1 min Recovery

Cool down:

• 100 Choice