Week of March 11 – 18, 2019

Hello team,

I hope you all doing well. Enclosed you will find the schedule for this week. As we have many athletes racing. We will be doing a lot of open water swims.

Athletes racing Puerto Rico

  • Anthony
  • Illeana
  • Yadira
  • Rey
  • Donnie
  • Angel
  • Hector
  • Cisco
  • Lina
  • Roberto
  • Mercy
  • David

Please review the schedule:

Monday

  • 6:30 am
  • Lucky’s Lake
  • 2 crossings

Tuesday

  • 5:00 am
  • Dtwn YMCA
  • Bike Trainer / Run

Wednesday

  • 6:30 am
  • Lucky’s Lake
  • 2 crossings

Thursday

  • 5:00 am
  • DTWN
  • Track

Friday – Off

Saturday

  • 7:00 am
  • Killarney Station
  • 3 hour ride/ 30 min run

Sunday

  • Long run – on your own

Week of March 4 – 10, 2019

Hello Team,

Enclosed you will find the schedule for this week:

DayMonTueWedThuFriSatSun
Time:5:30 AM5:00 AM5:30 AM5:00 AM6:30 AM7:00 AM6:00 AM
Location:Aquatic
Center
DTWNAquatic Center. DTWNLucky’s LakeLee Vista / StarbucksDTWN
Sport:SwimBike Trainer / RunSwimTrackSwimLong
Bike
Long
Run
Focus:Muscular EnduranceThreshold WorkSpeed WorkSpeed WorkOpen WaterMuscular EnduranceTempo/Endurance

Congratulations to all of the athletes who raced this weekend!

CFL Tri Breakthrough Camp – This Weekend

The camp is going to be different this year. Emphasizing on breakthrough your plateaus and comfort zones. Please review the calendar and try to make yourself available. If you can not make all of the sessions, make sure to let me know which ones you can and cannot make.

All CFL Tri Club Athletes are welcome! If you have a friend that is interested in the club, they are welcome too.  Make sure you register at the link below. Link: https://goo.gl/forms/6rQt10jxJ1LLZiwS2

  • Thursday
    • Club Social – The Porch – 6:30 pm
  • Friday – Camp
    • Lucky’s Lake – Lake Swim and Run – 6:30 am (Please arrive 15 min prior to start time)
    • 10 am – Bike Lecture – Tri Peak Athlete, LLC
    • 11:30 am – Depart to Advance Cycle
    • 12n – Group Ride (90 min)
    • 1:45 pm – Lunch On Your Own
    • 3 pm – Swim Lecture – Tri Peak Athlete, LLC
  • Saturday – Camp
  • Sunday – Camp
    • Lake Minneola Station – Bike – 7:00 am – Hill Repeats
    • Run Clinic – Blue Jacket Park – 12 pm

If you haven’t registered for the camp, please do so at: https://goo.gl/forms/6rQt10jxJ1LLZiwS2

Week of Feb 25 – Mar 3, 2019

Hello Team,

Enclosed you will find the schedule for this week:

  • Monday – Lucky’s Lake – Swim – 6:30 am (Please arrive 15 min prior to start time)
  • Tuesday – DTWN YMCA – Bike / Run Trainer – 5:00 am
  • Wednesday – Aquatic Center – Swim – 5:30 am
  • Thursday
    • DTWN YMCA – Long Run – 5:00 am
    • Club Social – The Porch – 6:30 pm
  • Friday – Camp
    • Lucky’s Lake – Lake Swim and Run – 6:30 am (Please arrive 15 min prior to start time)
    • 10 am – Bike Lecture – Tri Peak Athlete, LLC
    • 11:30 am – Depart to Advance Cycle
    • 12n – Group Ride (90 min)
    • 1:45 pm – Lunch On Your Own
    • 3 pm – Swim Lecture – Tri Peak Athlete, LLC
  • Saturday – Camp
  • Sunday – Camp
    • Kilarney Station – Bike – 7:00 am – Hill Repeats
    • Run Clinic – Blue Jacket Park – 12 pm

If you haven’t register for the camp, please do so at: https://goo.gl/forms/6rQt10jxJ1LLZiwS2

Weekend of Feb 22 – 24, 2019

Hello Team,

I hope you are doing well. Enclosed you will find the schedule for this weekend.

FridayThe Aquatic Center is closed due to Swim Meet. Therefore, if you do not have a workout posted on TrainingPeaks, please do the following:

Warm Up:
300 free
6 x 75 (25 Right Arm , 25 Left Arm, 25 build) with 15 sec RI
200 Free
Main Set :
4 x 250 as:
– 50 Build with 10 sec RI
– -50 Fast with :05 sec RI
– 50 easy with 30 sec RI
300 K as: 100 kick with board / 100 side to side kick / 100 side to side kick with 3 strokes
6 x 125 as:
– 75 Build with 10 sec RI
– 25 Fast with :05 sec ri
– 25 easy wih 20 sec RI

6 x 150 PULL with paddles and buoy with 20 sec RI

Cool Down:
100 choice

Saturday

Group A:

  • Location: Downtown YMCA
  • Time: 5:30 am
  • Duration: 4 hours 30 min – 5 hours
  • Run after bike: 40 min – 1 hour

Group B:

  • Location: Kilarney Station
  • Time: 7:30 am
  • Duration: 3 hours
  • Run After bike: 30 – 40 min

Sunday

  • Location: Clay Road
  • Time: 6 am
  • Duration: 10 miles

Test Week Update

Hello Team,

This is an amazing week! All of your hard work is going to pay off and your progress will pay off… therefore, we are going to test you and set you NEW benchmarks this week. Enclosed you will find the schedule for this week:


Time LocationSport       Duration
Mon5:30 AMOn Your OwnSwim / RunRecovery Swim
Tue5:00 AMDTWN YMCABike / Run75 min ride / 30 min run
Wed5:30 AMAquatic CenterSwim Swim Test
Thu5:00 AMDowntown YMCARun / TestWe will meet at the DTWN YMCA and then head to the track. 
Fri5:30 AM Aquatic CenterSwim Swim 
Sat         7:00 AMGroup A: DTWN YMCA
Group B: UCF Research Parkway
Bike / Run3 hour ride – 5 hours (Zone 2) / 30 min run
Sunday6:00 AMDTWN YMCARun90 min – 2 hour run

Succeed!