Christmas Weekend

Saturday 

Group Bike Ride:run

  • Location: Advanced cycle – 436 and Lee Vista
  • Time: 7:00 am
  • Duration: 2 hr 30 min ride / 30 min run

Sunday – Christmas Day

  • Long run
  • On your own
  • Duration: 90 min – 1hr 50 min
  • Description: Time on your feet. 
  • Warm up: 10 min easy 
  • 4 x 8 min at tempo pace with 30 sec walk 3:30 jog
  • The rest at zone 2 (endurance ) or long run pace

Muscular Endurance Swim

Warm up:300 free nice long strokes 

8 x 75 pull with 15 sec RI

300 kick with board 

Part A:

2 x 250 easy with 15 sec RI

3 x 75 at 85% with 30 sec RI

1 x 75 Easy with 20 sec RI

2 x 75 at 90%  with 30 sec RI

1 x 75 Easy with 20 sec RI

1 x 75 100% with 30 sec RI

Part B:

1 x 300 pull at 85% with 15 sec RI

3 x 75 Pull at 95%with 30 sec RI

1 x 75 Easy with 20 sec RI

2 x 75 pull at 95% with 30 sec RI

1 x 75 Easy with 20 sec RI

1 x 75 Fast with 30 sec RI

Cool Down: 100 Free

It’s the Holidays! – Christmas Week

Hello Team,

I hope you are all enjoying the holidays. It is that time of year in which we are all are going to have family over and they are going to be judging you on every move you make. So it is okay to give in a little and have a croissant or a pastry with them. However, don’t go crazy and put on your eating dress and become the Cookie Monster! 

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Just eat one cookie!!!! It won’t kill you!!!!

 


2017 Races

Make sure you register for the races before the end of the year. The prices are going to go up!

  • January 14, 2017 – Track Shack 5k
  • February  – Training Camp
  • March 19, 2017 – Club Championship – Great Clermont Triathlon
  • April 30, 2017 – St. Anthony’s Triathlon – Gulf Coast Prep
  • May 13, 2017 – Gulf Coast 70.3

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We are a team and as a team, I want you all to start wearing your cycling tops on our group rides. Which means, we are getting some specific cycling tops to wear on the weekends.  We are putting together the artwork and start taking orders. In the link below, please provide your name, email and size:

Save The Date!

11th year CFL Tri Club Annual Kick Off Meeting! January 21, 2017 – Location: TBA


Week Schedule

Location

Time

Duration

Sport

Monday

Downtown YMCA

5 AM

1h 30m

Swim

Aquatic Center

5:30 AM

1h 30m

Swim

Tuesday

Downtown YMCA

5 AM

2h

Bike/Run

Wednesday

Downtown YMCA

5 AM

1h 30m

Swim

Aquatic Center

5:30 AM

1h 30m

Swim

Thursday

Downtown YMCA

5:00 AM

1h 30m

Run / Track

Friday

OFF

Saturday

Lee Vista / 436

7 AM

2h 30m

Bike/Run

Sunday

OFF

Monday – Swim

Today’s workout we are going to be focusing on finding balance on our swim stroke.

Warm up:

  • 2 x
    • 100 free
    • 2 x 50 kick with board at 65% with 10 sec recovery
    • 100 free

Main Set:

  • 4 x 100 with 5 sec recovery at 70%
    • Focus on distance per stroke
  • 4 x 50 Side to side kick with 10 sec recovery
  • 3 x 100 with 5 sec recovery at 70%
    • Focus on distance per stroke
  • 3 x 150 Free with Fins as
    • 50 Free
    • 50 Side to Side Kick every six kicks
    • 50 Free
  • Pull Set
    • 4 x 200 at 85% as with 20 sec recovery as:
      • 200 as Right Paddle with left fin
      • 200 as Left Paddle with right fin

Cool down:

  • 200 Free

Weekend – Dec 17 and 18

Enclosed you will find the schedule for this weekend:

  • Saturday
    • Location: Lee Vista and 436
    • Time: 7:00 am
    • Duration: 2 – 3 hour
    • Please bring appropriate nutrition.
  • Sunday
    • Long Run –
      • Group A: 10 – 12 miles
      • Group B: 6 – 8 miles
    • Description:
      • Please warm up for 10 min building gradually into your long run pace.
      • 5 x 20 sec accelerators with 40 sec recovery
    • Main Set:
      • 2 x 2 miles at Tempo pace with 5 min jog recovery
      • The rest of your run will be at your long run pace.
      • Make sure you foam roll when you are done.

 

 

Wednesday – Swim Workout

Muscular Endurance

In this swim workout we are going to be focusing on building your muscle endurance. You will be holding 80 – 85% with short recovery time. You will have drill work in between sets. Please review the following videos prior to the swim workout, so you can understand the videos.

Equipment needed:

  • Fins
  • Paddles
  • Kick board
  • Buoy

Warm up:

Main Set:

  • 4 x 150 Pull at 85% with 10 RI
  • 100 Kick with board
  • 3 x 150 Pull no buoy at 85% with 10 RI
  • 100 kick with board
  • 4 x 25 Kick all out with 20 sec RI
  • 2 x 150 pull no body at 85% with 10 sec recovery

Cool Down:

  • 200 choice
  • Tubing
    • 3 x 10 Full tubbing pull with 20 sec recovery

Monday – Swim

Focus on taking your time on your drills. Don’t rush through them.

Warm:

  • 200 Free
  • 4 x 50 build 65 – 90% with 15 sec recovery 0
  • 2 x 100 kick with board at 70 – 75% with 10 RI
  • 100 Easy

Main Set:

  • 5 x 150 as 50 Mod/ 50 Fast / 50 MOD with 20 RI
  • 5 x 150 Pull at 85% with 20 RI
  • 4 x 100 as 25 MOD / 50 Fast / 25 MOD with 20 RI
  • 4 x 100 Pull at 85% with 20 RI
  • 4 x 75 as 25 MOD / 25 Fast / 25 MOD with 20 RI
  • 4 x 75 PULL  at 85% with 20 RI

Cool down:

  • 100 choice

Run after bike:  30 min easy

 

 

Succeed!