Week of March 10 – 16, 2014

Hello Team,

Enclosed you will find the breakdown for this weekend!

  • Monday – Aquatic Center – 5:30 am – Swim
  • Tuesday – Downtown YMCA – 5:00 am – Bike
  • Wednesday –  Aquatic Center – 5:30 am – Swim
  •                     – Youth Team – Tri Peak Athlete – 4:00 pm
  • Thursday – Downtown YMCA – 5:00 am – Bike
  • Friday – – Aquatic Center – 5:30 am – Swim
  •                 Lucky’s Lake – 6:30 am – Open water swim (Option)
  • Saturday – Downtown YMCA – 6:30 am – Run
    • Team Building – 9 am at Blue Jacket Park
  • Sunday – Lake Minneola – Clermont – 7:30 am

Keep up the good work and I’ll see you in the morning.

Lucky’s Lake or Aquatic Center

For those athletes that can not attend Lucky’s Lake tomorrow morning at 6:30 am, please do the following workout:

Warm up:

  • 300 Free at 65%
  • 200 Kick with board
  • Drill Set:
    12 x 50 as sets as 3

  • 25 one arm drill (left) / 25 free
  • 25 one arm drill (right) / 25 free
  • 50 Catch up drill
  • 50 Easy Free
  • All of these will be at Moderate effort.

    Main Set:
    20 x 100s as

  • Descending 2 x 2 x 2 x 2 with 20 sec recovery
  • 4 x 100 Pull with buoy with 15 sec RI
  • 4 x 100 kick with board with 15 sec ri
  • 4 x 100 as 25 Fast / 50 Moderate / 25 fast with 30 sec Rec
  • Bonus Set:

  • 3 x 200 pull with buoy with 15 sec Recovery
  • Cool Down:

  • 100 Free – easy
  •  

    Rev 3 Florida – Open for Registration

    Hello Team,

    Rev 3 in Venice, FL has opened and they have special pricing. Make sure you sign up.

    We will have early bird pricing from Monday March 3 – Sunday March 9th. Register early and take advantage of a great deal!

    Early Bird Price:

    • Half Rev $199
    • Olympic Rev $115

    Price as of March 10, 2014:

    • Half Rev $215
    • Olympic Rev $125

    Happy Training!

    Link: https://endurancecui.active.com/event-reg/select-race?e=7437352

    CFL Tri Club Team Building Event – 3/15/2014

    Save The Date – Team Building

    It is that time of the year again, in which we all reunite for a fun and positive gathering. We will be having a team picture and a lot fun. We will be hosting it on:

    • Date: March 15, 2014
    • Time: 9:00 am
    • Location: Blue Jacket Park
    • Items: Bring team shirt, workouts clothes and hydration.

    Week of March 3 – 9, 2014

    Congratulations!!!!

    This past weekend was an amazing week of great news!

    1.  Ironman New Zealand
    •  Emily Jetton
    • Leslie Cain

    2. F1 Draft Legal Race

    • Luis Ortiz – 2nd Place Overall
    • Chester Cooper

    3. New Born

    • Cerena Hardney
    • Stephanie Rice
    • I apologize I don’t know the babies name.  

    Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

    • Clermont – 3 weeks
    • Haines City  and Puerto Rico 70.3 – 6 weeks
    • St. Anthony’s – 8 weeks

    Schedule

    • Monday – 5:30 am – Aquatic Center – Swim
    • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run (Do you have a bike trainer?)
    • Wednesday – 5:00 am – Run
    • Thursday – 5:00 am – Bike/Run
    • Friday – 6:30 am – Lucky’s Lake  – Swim
    • Saturday – 7:30 am -Lake Minneola
    • For those who are doing a longer race such as IM or 70.3 and want to start a little bit earlier. We will be starting out of my office at 6:00 am. If you are interested, make sure you have lights and on time.
    • Sunday – 7:00 am – Downtown YMCA – Run (Please visit the CFL Tri Club website for Updates) – Or optional day off

     

    Weekend of Feb 28 – March 2, 2014

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    Hello Team,

    As the YMCA on International Dr. is having a swim meet, we will be meeting at the Downtown YMCA. Make sure you arrive on time. We will be swimming at the outside pool. If you can not make it. Here is the swim workout for today:

    Warm up:
    300 free
    200 kick
    6 x 50 as 25 drill / 25 free with 15 sec RI
    – Catch up
    – Fist Drill
    200 easy pull
    100 easy
    —————-

    Main Set:
    10 x 200
    – 1 – 3 Free @ (70 75%) Rest :05 – :10
    – 4 – 7 Pull @ (70 – 75%) Rest :10 – :15
    – 8 – 10 Free @ (70 – 75%) rest :05 – :10
    Kick Set:
    8 x 100 kick with board
    – 1- 4 @ 1:40 (75 – 80%)
    – 5 – 8 @ 1:50, descend 65 – 70% -> 90 – 95% Rest was :15 – :25

    Cool Down:
    100 easy

    Saturday
    – 7:30 am
    – Lucky’s Lake Swim
    – 2 laps, 40 min bike and 10k run

    Sunday
    – 6:30 am
    – Downtown YMCA
    – 80 min

    FIST Bike Fitting – Orlando, FL

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    Schedule your bike fitting today at: www.tripeakathlete.com or via phone:  321-443-0073

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