Week of January 2 – 8, 2023

Establishing goals for 2023!

Establishing goals in the beginning of the year is also a great starting point. However, we need to plan on how we are going to make these goals happen. At times, we see our goals so far away that we diminish the value of training during the offseason and building a strong base in the first phase of the season. Those who leave everything for the last minute and expect miracles to happen on race day… this will lead to many injuries and bad experiences. 

Whatever your goal is …. We must have a due date become a debt collector within ourselves. You made a commitment to yourself! Therefore, set date, set your goals and lets get to work. 

I will have certain slots available to go over goals and strategize.a plan to make this happen. As your coach, I will hold you accountable. Let’s make 2023 a year to be remembered.

New Schedule!

2023 CFL Tri Club Kick Off Meeting – Bring a friend!

Swim – Technique

Warm up:
200 yds free/200 yds pull/200yds kick/ 200 yds free

Main set:

3 x 300 as (100 pull, 100 free, 100 pull) 15 sec after each 300

2 x 100 as 50 drill (fist drill) and 50 free 10 sec RI

3 x 300 as (100 pull, 100 free, 100 pull) 15 sec after each 300

2 x 100 as 50 drill (fist drill) and 50 free 10 sec RI

Cool down: 400 yds free