All settled in from Colorado Springs and ready to go reek havoc and take 2022 by the storm. Moving forward, every week I’ll be setting goals for each specific workout and expectations on your performance. Therefore, I have always had the channels of communication open, if you have any questions, please don’t hesitate to contact me.
As last week we did a swim and bike test, let’s settle into your new paces and efforts. Make sure you upload your data so we can keep track of your progress. Remember the only way you are going to get better is being consistent with your training and fueling properly!
CFL TRI CLUB – Uniforms
Todays is your last day to place an order for the CFL Tri Club uniforms. Please order today before it is too late.
I am in Colorado Springs, checked into the hotel and sitting in my boots sending out the weekly email. I am very happy to see how the meeting went out.
Please pay attention to the schedule for this week, as we have many new additions to the schedule:
Special Olympics Kick Off Meeting – January 16, 2022
As you all know, I am the Coach for the Special Olympic Team. I am going to need help to collect data on Sunday. I am doing an assessment on each athlete, but I am going to make it fun. So I am going to need some help on collecting data. Please let me know by Wednesday, if you can help me. I need a total of six extra volunteers that are not Unified Partners.
Date: January 16, 2022
Time: 3 pm – Arrive at 2:45 pm
Location: Cypress Grove Park – Orlando, FL
Monday – Swim
300 kick with fins
300 Paddles and Fins
300 with paddles only no fins or buoy
As we are building endurance, I want you to hold a comfortable pace and focus on your extension. Don’t go slower than ten seconds of your race pace. Please review below:
10 x 50 at Endurance Pace with only 5 sec Recovery
100 Kick with fins and board
5 x 100 at Tempo Pace with 15 sec recovery
100 Paddles and Fins (emphasize on your catch and follow through)
10 x 50 at Tempo Pace with only 15 sec recovery
100 kick with fins and board
5 x 100 at Tempo Pace with 15 sec recovery
100 side to side kick with fins (switch side every six kicks)
2 x 150 free – focus on distance per stroke (DPS) with 15 sec recovery
4 x 75 as Side to Side kick with one arm extended in front of you. You can use a snorkel. With 15 sec recovery
4 x 50 kick with board with 15 sec recover. Start easy and then finish strong.
2 rounds of: 4 x 50 Drill set with 20 sec recovery.
50 right arm
50 left arm
25 right arm / 25 left arm
25 Tarzan drill / 25 free
Single arm drill: When doing the single arm drill, you will use a board and with the arm that you are using you want to make sure that the Hand enters slightly in the middle of the board and extend your hand under/passing the board. This will emphasize on your extension, body rotation and catch.
Tarzan drill: when doing the Tarzan drill you’ll be swimming with your head above the water. Make sure that you’re looking for the entire time and that your head is not moving from side to side.
6 x 50 free at 85% with 15 sec recovery
100 easy free
4 x 25 free fast with 20 sec recovery. (Note: your body could be tired after doing all the drill work, don’t get sloppy and emphasize on your form when going fast. I don’t want you flaring your arms like a maniac, make each stroke count)
4 x 75 pull buoy and paddles with 15 sec recovery
Weekly Training Schedule
2021 – Join The Club
Please use the following link and complete an athlete profile.
Location: Tri Peak Athlete or via zoom. Address: 617 Virginia Dr, Orlando, Fl 32803
Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida. Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.
If interested in attending meeting via zoom please register at:
I hope you are all doing well. Please be advised that I am leaving to Salt Lake City on Thursday to coach my athletes in Utah. Therefore, please pay close attention to the training schedule for this week:
You Must Register
Virtual & Tri Peak Athlete, LLC
Zoom ID: 876-0321-0273
Howard Track Middle School
Bike Trainer at Tri Peak Athlete and Virtual Session
I hope you are all doing well. I wanted to pass along the updated schedule for this weekend and wanted to encourage you to follow along with me.
I encourage you all to register for the Ironman VR as we participate in many Ironman events, it will be great to have the exposure. When you register, make sure you select that you are part of the Central Florida Tri Club. You have 23 hours to register for the VR that starts on Friday – Sunday. You can complete the distance in any order or fashion.
What I have done, I have broken it up in days. If you have a longer ride for that day, just record/save the segment of the race in a separate workout and then Start a separate workout in another segment.
The distance for this weekend is: 3k run / 40k bike / 10k run