Category Archives: Coach’s Corner

Week of December 5 – 11, 2016

Hello Team,

We had an amazing time last night on Celebrating the 10th Annual Holiday Party! We collected so many toys and dropped it off at the Toys for Tots.

This week we begin our Bike Focus week; therefore, please review this weeks training schedule:

  • Monday
    • 5:30 am
    • Aquatic Center
    • Duration: 1 hour
  • Tuesday
    • 5:00 am
    • Dtwn YMCA
    • Bike Run
  • Wednesday
    • 5:30 am
    • Aquatic Center
    • Duration: 75 min
  • Thursday
    • 5:00 am
    • Dtwn YMCA
    • Bike/ Run
  • Friday
    • OFF
  • Saturday
    • Lee Vista / 436
    • 7:00 am
    • Duration: 3 hours
  • Sunday
    • 6:00 am
    • DTWN YMCA
    • Long Run
    • Duration: 90 min – 2 hours

OFF Season – Block Schedule

Hello Team,

I hope you are all doing well. Congratulations to the following athletes who have raced this week so far:

  • Quincy Collins
  • Judy Hill
  • David Berlant
  • Dan Grieb
  • Yara Idelfonso
  • Julian Perez

I am very proud of all of you.

Block Training

We are going to be doing a block focus training every three weeks. Which means, the weeks will look like this:

  • Run Block
    • Nov 13
    • Nov 21
    • Nov 28
  • Bike Week
    • Dec 5
    • Dec 12
    • Dec 19
  • Swim Week
    • Dec 26
    • Jan 2
    • Jan 9

Schedule

You will have several 3 – 4 main workouts to focus on per week. However, you will have one or two practices of  the other two disciplines. Enclosed you will find the schedule for this week:

Mon Tue Wed Thu Fri Sat Sun
Time 5:20 am 5:00 am 5:00 am 5:00 am OFF 7 am 6:30 am
Location Aquatic Center Downtown YMCA Downtown YMCA Downtown YMCA Lee Vista / 436 Downtown YMCA
Sport Swim Bike/Run Run – Stamina Run – Endurance Bike/Run Run – Tempo
Duration 75 min 2 hours 90 min 90 min 2 – 3 hours 75 min

Week of October 24 – 30, 2016

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

Athletes that I didn’t get pictures of: Anna Emery, Scott Lawson and Quincy Collins.

I am very proud of your accomplishments.

Enclosed you will find the schedule of this week:

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Time 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7 am 6 am
Location Aquatic Center Downtown Aquatic Center Downtown Downtown Lee Vista and 436 Downtown YMCA
Sport Swim Bike/Run Swim Run – Track Swim/Run Bike/Run Run
Duration 90 min 120 min 90 min 90 min 90 min 180 – 240 min 90 – 150 min

Monday – Swim Workout

Hello Team,

Here is the swim workout for Monday morning:

Warm up: 500 Free Bilateral breathing

Main Set:

  • 400  Broken  Descending on each 100  (Rest :10 after 100)
  • 5 x 50 Free on 1 min
  • 5 x 50 back on 55 sec you can use fins
  • 5 x 50 Free on 50 sec
  • 5 x 50 free on 45 sec
  • Pull Set
    • 12 x 50 Pull: free with paddles and tube Breath every 6 strokes on 50 sec
  • 500 as (Free Get time for total 500 swim. rest 10 sec after each distance.)
    • 200
    • 150
    • 100
    • 50
  • 12 x 50 kick: all on 1 min #1 – 3 fly #4 – 6 back #7 – 9 breast #10 – 12 free

Cool down: 100Free

  • Tip: Endurance Conditioning in all strokes, pacing in distance freestyle.

Week of September 12 – 18, 2016

Hello Team,

I hope you all had a good weekend.

New CFL Tri Club T-Shirts have arrived!
I am very excited to announced that the new CFL Tri Club shirts have arrived. I upgraded the shirts. Therefore, they will only be $5 dollars per shirt. We also got one of our sponsors to offset the cost.  Thank you Quantumcare.
Weekly schedule:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:30 AM 5:00 AM 5:30 AM 5:00 AM 5:30 AM 6:00 AM 5:30 AM
Location: Aquatic Center Downtown YMCA Aquatic Center Downtown YMCA Aquatic Center 436 /  Lee Vista DTWN YMCA
Sport: Swim Bike Trainer / Run Swim Run / Track Swim Bike / Run Run
Duration: 1:45 hr 2h 1:45 hr 1:15 hr 1:45 hr 4:30 hour  / 30 min 8 – 10 miles

August 26 – 28, 2016

Here is the schedule for this weekend. Please bring appropriate nutrition for the course.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Time:
5:30 am and 6:30 am
5:30 am
Location:
Dtwn YMCA and
UCF Resarch Pkway Station
Clay Road
Sport:
Bike / Run
 Run
Duration:
4 hour ride / 1 min run or 3:1
 2 hours**
 *There will be a group starting out of Downtown YMCA at 5:30 am
** Thisrun will start at 5:30 am at Clay Road.
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,

Week of August 8 -14, 2016

Hello team,

I want to say congratulations to all of the athletes who raced this past weekend:

  • Zach Hodgins
  • Kyle Coon
  • Michael Melton – IM #11
  • Zach Hodgins
  • Scott Lawson
  • Scott Aaron
  • David Lang

They did an amazing job! Very proud of them.

Enclosed you will find the breakdown for this week:

  • Tuesday – DTWN – Bike/ Run – 5:00 am
  • Wednesday – Aquatic Center – Swim – 5:30 am
  • Thursday – DTWN – Run – 5:00 am
  • Friday – Aquatic Center – Swim – 5:30
  • Saturday – UCF Research Parkway – 6:15 am
  • Sunday – Run – on your own

Keep up the good work and I’ll see you tomorrow morning at the bike session.

Week of August 1 – 7, 2016

Hello team,

I hope you are all doing well. Enclosed you will find the breakdown for this week:

  • Monday
    • Aquatic Center – Swim
    • 5:30 am
  • Tuesday
    • Downtown YMCA – Bike/Run
    • 5:00 am
  • Wednesday
    • Aquatic Center – Swim
    • 5:30 am
  • Thursday
    • Downtown YMCA – Track
    • 5:00 am
  • Friday
    • Aquatic Center – Swim
    • 5:30
  • Saturday
    • Kilarney Station – Bike / Run
    • 6:30 am
  • Sunday
    • Clay Road – 6 am
    • 12 – 16 miles