CFL Tri Club – Weekend Update

Hello Team,

Enclosed you will find the weekend update:

Friday – Swim

• Location: Aquatic Center
• Time: 5:30 am
• Duration: 90 min

Saturday – Bike / Run

• Location: Lee Vista and 436
• Time: 6:30 am
• Duration: 3;30 – 4:00
  • Warm up:
    • 30 min at an easy building to an endurance pace.
    • 5 x 1 min build with 2 min recovery
    • Total Warm UP: 45 min
  • Main Set:
    • Short Course:
      • 2 x 50 min at 77 – 85% with 10 min at an easy pace
    • Intermediate Course
      • 3 x 50 min at 77 – 85% with 10 min at an easy pace
    • Long Course:
      • 4 x 50 min at 77 – 85% with 10 min at an easy pace
  • Cool Down:
    • 10 min easy
  • Run After bike:
    • 30 min as 20 min easy with 10 min Tempo

Sunday

• Long Run – Fast Finish
  • Short Course
    • 8 miles as 4 miles at your endurance pace with the last 4 miles at Tempo pace. I encourage you to walk 20 sec every mile
  • Intermediate Course
    • 12 miles as 8 miles at your endurance pace with the last 4 miles at Tempo pace. I encourage you to walk 20 sec every mile
  • Long Course
    • 16 miles as 12 miles at your endurance pace with the last 4 miles at Tempo pace. I encourage you to walk 20 sec every mile

Friday – Swim

Hello Team,

Enclosed you will find the swim workout for tomorrow:

Warm up:

• 300 Free
• 500 Kick with fins
• 200 Free
• 3 x 100 build with 20 sec recovery

Main Set:

• 6 x 50 as 25 Fast / 25 Easy with 10 sec recovery
• 100 Easy
• 2 x 150 Fast with 1 min recovery
• 100 kick
• 4 x 50 as 25 Fast / 25 Easy with 10 sec recovery
• 100 Easy
• 2 x 150 Fast with 1 min recovery
• 2 x 50 as 25 Fast / 25 Easy with 10 sec recovery
• 100 Easy
• 2 x 150 Fast with 1 min recovery

Cool Down:

• 4 x 50 as 25 catch up drill / 25 Free
• 100 kick
• 100 Free

 

Thursday – speed work

Downtown YMCA

5:00 am

Duration: 1:20 hr

Wednesday – Swim

Warm up:

• 500 free
• 5 x 100 as: 50 kick / 50 back stroke with 15 sec recovery 
• 8 x 25 fist drill with 10 sec recovery. 

Main set

• 400/300/200/100 tempo / pull with 20 sec recovery 
• 300/200/100 kick with 10 sec ri
• 200/100 free with 10 sec ri 

Cool down: 

• 200 free

June 19 – 25, 2017

Hello team,

I hope you are all doing well tonight. I won’t be able to be there in the morning as I have a 3-hour bike to do.

Please do the following workout:

Warm Up:

• 3 x 100 Free with 15 sec Recovery
• 4 x 50 as 25 fist drill / 25 Freestyle with 10 sec RI

Kick Set:

• 3 x 100 with Fins Fast with 20 sec Recovery
• 50 easy
• 4 x 75 Kick on your back with 15 sec Recovery
• 50 easy
• 4 x 25 Kick with board super fast with 20 sec recovery

Swim Set: You will do this twice!

• 4 x 150 Pull at 85% with 15 sec recovery
  • Count your strokes every 25 yards, be consistent
• 2 x 100 Fast with 1 min recovery (keep record and match it)

Cool down:

• 200 choice

 

Fathers Day Weekend

Happy Father’s Day to all the dads!

Due to the family celebrations we are going to change  few things up!

Saturday – Spend the day with your family – even if you don’t want to! Let them know that you love them regardless the horrible gifts they gave you and they bought with your own money. Make sure you hold on to the receipt so you can return them.

You are more than welcome to get your run workout in before celebrating with your family as you only have one day of the year just for fathers.  The ymca opens at 7 am. 

Sunday – Group ride

• Group A: 4 hours out of the downtown YMCA. Average speed 21-22 mph. Time: 5:00 am
• Group B : 2:00 – 2:30 out of Advance Cycle in Lee Vista and 436. Time: 6:30 am

Thursday – Brick

Hello Team,

I hope you are all doing well. Tomorrow is going to be an amazing day. We are going to do a brick workout out of Howard Track Middle School at 5 am. Please bring your bike and your bike trainer; running shoes, water bottles, and a great attitude. It is going to be a lot of fun.

Location: Howard Middle School – Track

Time: 5:00 am

Sport: Brick

Duration: 90 minutes.

Update on week schedule:

			Thursday	Friday	Saturday	Sunday
Time			5:00 AM		7 AM	6 AM
Location:			DTWN YMCA – Howard Track Middle School	Day Off or Lucky’s Lake	Kirlaney Station – Howie and the Hills	DTWN YMCA
Duration:			1h 30m	On your own	3h 30m	1h 50m
Sport:			Brick Workout		Bike / Run	Run
Note:			Brick Workout		Race Specific Efforts	Race Specific Efforts

Wednesday – Run/Swim

Hello Team,

I hope you get up early. Your goal is to get a 30 min run prior to the swim workout. We will be meeting at 4:50 am out of the Aquatic Center on International Drive.  We will be swimming at 5:30 am. Please be ready to rock and roll. Tomorrow we will be focusing on Muscular Endurance. Make sure to bring an electrolyte drink and water.

Schedule of the week:

	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time	5:00 AM	5:30 AM	5:00 AM	5:30 AM	7 AM	6 AM
Location:	DTWN YMCA	Aquatic Center	DTWN YMCA	Aquatic Center	Kirlaney Station – Howie and the Hills	DTWN YMCA
Duration:	2h	1h 30m	1h 30m	1h 30m	3h 30m	1h 50m
Sport:	Bike / Run	Swim	Track	Swim	Bike / Run	Run
Note:	Bike Trainer and 20 min Run	Hector Torres	1k repeats	Hector Torres	Race Specific Efforts	Race Specific Efforts

Tuesday Run! Please read!

Tomorrow morning we are going to run at 5:00 am out of the downtown ymca! Do not bring your bike! 

Monday – Swim

Hello Team,

Today is going to be a special week. Enclosed you will find the workout for today. The schedule for the rest of the week will be posted shortly.

• Warm up:
  • 500 Free
  • 4 x 50 as 25 drill / 25 free with 15 sec recovery
  • 100 easy free
  • 200 kick
  • 100 easy free
  • 4 x 50 as 25 build / 25 easy with 15 sec recovery
  • 100 easy free
• Main Set:
  • 5 x 100 as Tempo Pace or 85% with 20 sec recovery
  • 5 x 150 Pull with bouy and paddles with 20 sec recovery
• Cool Down:
  • 200 choice: butterfly, breast stroke or back stroke
  • 150 as 50 fist drill / 50 catch up drill / 50 free