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
Chris, Special Olympic Athlete, will begin his journey of completing a Half Ironman Distance. 1.2 mile swim / 56 mile bike / 13.1 mile run. As this is a non official event, we will still abide by USAT rules and city guidelines (Still practicing social distancing, 6 – feet apart).
On Tuesday and Thursday mornings, I will be hosting a Bike Trainer session at 6 am. You can sign in from your laptop, mobile phone or tablet. You have to Register in advance. Please see the details below.
You are invited to a Zoom meeting. When: Mar 24, 2020 06:00 AM Eastern Time (US and Canada)