Run Focus – Week 2

Week of November 21 – 28, 2016

Hello team

I hope you are all have a good Holiday week. Keep in mind that there is more sugar and fat in most recipes than is needed; therefore, don’t throw away your hard work to please your family…. cause they will say that “you are too thin”, ” you look sick”, and “you need to eat something”. Do not fall into these holiday traps of overweight people making you feel bad so you can end up like them. Stressed and depressed cause they eat their feelings !!!

Please be active!!

Schedule for this week: 

Wednesday, November 23, 2016 – 5 am / Downtown YMCA – Tempo run – Coach Julian

    Thursday, November 24, 2016 – Thanksgiving – 45 min easy on your own

    Friday, November 25, 2016 – 5 am / Downtown YMCA – Run Speed work – Coach Julian

    Saturday, November 26, 2016 – 7 am / Lee  Vista and 436 – Bike Speed work – Duration: 2 hours 30 min – Coach Julian

    Sunday, November 27, 2016 – on your own – Clay Road or 10 miles

    OFF Season – Block Schedule

    Hello Team,

    I hope you are all doing well. Congratulations to the following athletes who have raced this week so far:

    • Quincy Collins
    • Judy Hill
    • David Berlant
    • Dan Grieb
    • Yara Idelfonso
    • Julian Perez

    I am very proud of all of you.

    Block Training

    We are going to be doing a block focus training every three weeks. Which means, the weeks will look like this:

    • Run Block
      • Nov 13
      • Nov 21
      • Nov 28
    • Bike Week
      • Dec 5
      • Dec 12
      • Dec 19
    • Swim Week
      • Dec 26
      • Jan 2
      • Jan 9

    Schedule

    You will have several 3 – 4 main workouts to focus on per week. However, you will have one or two practices of  the other two disciplines. Enclosed you will find the schedule for this week:

    Mon Tue Wed Thu Fri Sat Sun
    Time 5:20 am 5:00 am 5:00 am 5:00 am OFF 7 am 6:30 am
    Location Aquatic Center Downtown YMCA Downtown YMCA Downtown YMCA Lee Vista / 436 Downtown YMCA
    Sport Swim Bike/Run Run – Stamina Run – Endurance Bike/Run Run – Tempo
    Duration 75 min 2 hours 90 min 90 min 2 – 3 hours 75 min

    Week of October 24 – 30, 2016

    Congratulations to all of the athletes who raced this past  weekend.

    Athletes that I didn’t get pictures of: Anna Emery, Scott Lawson and Quincy Collins.

    I am very proud of your accomplishments.

    Enclosed you will find the schedule of this week:

    Mon

    Tue

    Wed

    Thu

    Fri

    Sat

    Sun

    Time 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7 am 6 am
    Location Aquatic Center Downtown Aquatic Center Downtown Downtown Lee Vista and 436 Downtown YMCA
    Sport Swim Bike/Run Swim Run – Track Swim/Run Bike/Run Run
    Duration 90 min 120 min 90 min 90 min 90 min 180 – 240 min 90 – 150 min

    Monday – Swim

    Hello team

    Still at the airport in MCO. They are redoing the trams and we are stuck. 

    Please do the following swim:

    Start strong, finish strong, saying to yourself, “I am doing what it takes.”

    Warm up: 500 Free

    Kick/Swim: 500 alternating 50s of flutter/free – you can use fins

    Swim: 8 x 100 Free on 1:30 . If 1:30 is to fast and doesn’t give you at least ten seconds recovery recovery. Please choose a send off interval with at least 10 – 15 sec recovery 

    100 easy

    3 x 500 on 7 min or ten

    – Swim – Alternating 25s of Free/Choic

    – Pull – breathing sequence: by 25 every 3, 5, 7, 9…

    – Swim – all free

    Kick: 4 x 25 w/ fins on 30

    Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15

    Swim 8 x 25 choice on :30

    Cool Down: 200

    Friday Tonight – Club Social


    Good morning team ,

    We are having our happy hour tonight at 5:30 pm at Carmel restaurant in Winter Park! 

    140 N Orlando Ave

    Winter Park, FL 32789

    United States

    We are going to be celebrating a few things, our  athletes recent accomplishments and saying goodbye to Leslie Wolcott. Leslie will be moving on Monday up to North Carolina. 

    Come and say goodbye and have a drink. The club will order appetizers. 

    Look forward on seeing you there. 

    Monday – Swim Workout

    Hello Team,

    Here is the swim workout for Monday morning:

    Warm up: 500 Free Bilateral breathing

    Main Set:

    • 400  Broken  Descending on each 100  (Rest :10 after 100)
    • 5 x 50 Free on 1 min
    • 5 x 50 back on 55 sec you can use fins
    • 5 x 50 Free on 50 sec
    • 5 x 50 free on 45 sec
    • Pull Set
      • 12 x 50 Pull: free with paddles and tube Breath every 6 strokes on 50 sec
    • 500 as (Free Get time for total 500 swim. rest 10 sec after each distance.)
      • 200
      • 150
      • 100
      • 50
    • 12 x 50 kick: all on 1 min #1 – 3 fly #4 – 6 back #7 – 9 breast #10 – 12 free

    Cool down: 100Free

    • Tip: Endurance Conditioning in all strokes, pacing in distance freestyle.

    Week of September 12 – 18, 2016

    Hello Team,

    I hope you all had a good weekend.

    New CFL Tri Club T-Shirts have arrived!
    I am very excited to announced that the new CFL Tri Club shirts have arrived. I upgraded the shirts. Therefore, they will only be $5 dollars per shirt. We also got one of our sponsors to offset the cost.  Thank you Quantumcare.
    Weekly schedule:
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Time: 5:30 AM 5:00 AM 5:30 AM 5:00 AM 5:30 AM 6:00 AM 5:30 AM
    Location: Aquatic Center Downtown YMCA Aquatic Center Downtown YMCA Aquatic Center 436 /  Lee Vista DTWN YMCA
    Sport: Swim Bike Trainer / Run Swim Run / Track Swim Bike / Run Run
    Duration: 1:45 hr 2h 1:45 hr 1:15 hr 1:45 hr 4:30 hour  / 30 min 8 – 10 miles

    Succeed!