Category Archives: Calendar

Wednesday – Swim Workout

Enclosed you will find the swim workout for today:

Warm up:

  • 200 Free
  • 200 pull
  • 200 kick with board
  • 6 x 50 as 25 Serape Drill / 25 Free with 15 sec Recovery.

Main Set:

2 x

  • 500 pull with paddles at tempo pace with 30 sec recovery
  • 5 x 100 on 2 min at race pace effort
  • 1 min recovery

Cool down:

  • 200 choice

Week of March 17 – 23, 2014

Hello team,
Here is the breakdown for this week:
Wednesday – Run
  – Downtown YMCA – 5:00 am
Thursday – Bike/Run
  – Downtown / YMCA – 5:00 am
Friday –  Swim
  – Lucky’s Lake – 6:30 am
Saturday – Light Brick
  – Lucky’s Lake – 7:30 am
Sunday – Club Race – Clermont
  – Lake Minneola – 6:30 am
I will see you all in the morning.

Weekend Reminder – March 15 – 16, 2014

This is your weekend reminder for March 15 – 16, 2014.
Saturday 
Sunday 
  • 7:30 am 0 Lake Minneola – Clermont, FL
    • Duration: 3 hours
    • Run after bike: 30 min
Thank you

Week of March 10 – 16, 2014

Hello Team,

Enclosed you will find the breakdown for this weekend!

  • Monday – Aquatic Center – 5:30 am – Swim
  • Tuesday – Downtown YMCA – 5:00 am – Bike
  • Wednesday –  Aquatic Center – 5:30 am – Swim
  •                     – Youth Team – Tri Peak Athlete – 4:00 pm
  • Thursday – Downtown YMCA – 5:00 am – Bike
  • Friday – – Aquatic Center – 5:30 am – Swim
  •                 Lucky’s Lake – 6:30 am – Open water swim (Option)
  • Saturday – Downtown YMCA – 6:30 am – Run
    • Team Building – 9 am at Blue Jacket Park
  • Sunday – Lake Minneola – Clermont – 7:30 am

Keep up the good work and I’ll see you in the morning.

Lucky’s Lake or Aquatic Center

For those athletes that can not attend Lucky’s Lake tomorrow morning at 6:30 am, please do the following workout:

Warm up:

  • 300 Free at 65%
  • 200 Kick with board
  • Drill Set:
    12 x 50 as sets as 3

  • 25 one arm drill (left) / 25 free
  • 25 one arm drill (right) / 25 free
  • 50 Catch up drill
  • 50 Easy Free
  • All of these will be at Moderate effort.

    Main Set:
    20 x 100s as

  • Descending 2 x 2 x 2 x 2 with 20 sec recovery
  • 4 x 100 Pull with buoy with 15 sec RI
  • 4 x 100 kick with board with 15 sec ri
  • 4 x 100 as 25 Fast / 50 Moderate / 25 fast with 30 sec Rec
  • Bonus Set:

  • 3 x 200 pull with buoy with 15 sec Recovery
  • Cool Down:

  • 100 Free – easy
  •  

    Weekend of Feb 28 – March 2, 2014

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    Hello Team,

    As the YMCA on International Dr. is having a swim meet, we will be meeting at the Downtown YMCA. Make sure you arrive on time. We will be swimming at the outside pool. If you can not make it. Here is the swim workout for today:

    Warm up:
    300 free
    200 kick
    6 x 50 as 25 drill / 25 free with 15 sec RI
    – Catch up
    – Fist Drill
    200 easy pull
    100 easy
    —————-

    Main Set:
    10 x 200
    – 1 – 3 Free @ (70 75%) Rest :05 – :10
    – 4 – 7 Pull @ (70 – 75%) Rest :10 – :15
    – 8 – 10 Free @ (70 – 75%) rest :05 – :10
    Kick Set:
    8 x 100 kick with board
    – 1- 4 @ 1:40 (75 – 80%)
    – 5 – 8 @ 1:50, descend 65 – 70% -> 90 – 95% Rest was :15 – :25

    Cool Down:
    100 easy

    Saturday
    – 7:30 am
    – Lucky’s Lake Swim
    – 2 laps, 40 min bike and 10k run

    Sunday
    – 6:30 am
    – Downtown YMCA
    – 80 min

    CFL Tri Club Weekly Schedule Feb 24 – March 2, 2014

    Weekly Schedule – Feb 24 – March 2, 2014

    Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

    • Clermont – 4 weeks
    • Haines City  and Puerto Rico 70.3 – 7 weeks
    • St. Anthony’s – 9 weeks

    Schedule

    • Monday – 5:30 am – Aquatic Center – Swim
    • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run (Do you have a bike trainer?)
    • Wednesday – 5:30 am – Aquatic Center – Swim
    • Thursday – 5:00 am – Bike/Run
    • Friday – 5:30 am – Aquatic Center – Swim
    • Saturday – 7:30 am – Lucky’s Lake Swim
    • Sunday – 7:00 am – Downtown YMCA – Run (Please visit the CFL Tri Club website for Updates) – Or optional day off

    The Morning Battle!

    IMG_0958
    The morning battle?

    The alarm goes off, you roll-over and stare at the blinking digital numbers on the clock wondering what day it is… it is Monday morning. The weekend is over, most good hang out places are closed and your daily routine begins. Wednesday, the second longest day of the week, most of the times your long-run day, it is the peak of your training during the week. No other day is as long as this day. However, incorporating specific strength training can allow you to go over the hump during the middle of the week. Strength training does more than just prevent injury. Even in a multi-hour endurance event, explosive power is key for performance, and lifting is one of the best ways to improve.

    Translate to the sport
    Sport-specific strength training such as swimming with paddles or doing big-gear climbs on the bike help translate power gains in the gym back to triathlon, even though these workouts this means, unfortunately, there is no one plan that is perfect for everybody. However, regardless of their focus, triathletes should always strive to incorporate whole body exercises into their strength training, in order to get the biggest benefits from the work they are putting in.