Tag Archives: Aquatic Center
CFL Tri Club Weekend Update
Saturday – Bike
- Time: 7:00 am – Rollout
- Duration: 3 hours
- Location: Advanced Cycle on Lee Vista and 436.
- Note: 20 min run after bike
Sunday – Long Run (Christmas Eve)
- Time: 6:00 am – Run out
- Duration: 10 – 15 Miles
- Location: Downtown YMCA – 433 N mills Ave. Orlando, Fl 32803
- Note: several paces, bring your nutrition
Monday – Swim
Wednesday – Swim
Wednesday – Swim
Warm up:
800 choice
4 x 50 drill with 15 Ri
Main Set:
8 x 400 as:
3 free on 15 sec RI
2 as 4 x 100 on 15 sec RI
3 free on 30 sec RI
All faster than race pace Zone 3
Cool Down: 600 easy choice
Monday – Swim
Congratulations to all of the athletes who raced this past weekend:
- Julie Gennarino
- Julian Perez
- Maria F Tondolo
- Jerome Bareth
- Dan Grieb
- DAVID Berlant
- Robbie Berlant
I am very proud of all of you
I just landed in Orlando and won’t make it to tomorrow swim workout!
Please do the following:
Warm up:
3 x 500 as 500 FREe / 500 Pulliam / 500 kick
Main set
4 x 200 free at 85% with 20 sec recovery
100 easy free
4 x 150 as 50 kick /100 fast free with fins / 50 kick with 20 sec recovery
4 x 100 at 90% with 15 sec recovery
Cool down:
300 as 100 free / 100 drill / 100 choice
Week of July 24 -30, 2016
Hello team,
Please find the schedule for this week:
- Monday
- 5:00 am
- Downtown YMCA
- Two Options
- Option 1: Bike Ride 2 hours – You will need lights for the ride
- Option 2: Swim workout
- Tuesday
- 5:00 am
- Downtown YMCA
- Bike / Run
- Duration: 2 hours
- Wednesday
- 5:00 am
- Downtown YMCA
- Swim
- Thursday
- 5:00 am
- Downtown YMCA
- Run Track
- Friday
- 5:00
- Downtown YMCA
- Swim
- Saturday
- 6:30 am
- Killarney Station
- Duration: 3 – 4:30 hours
- Sunday
- 6:00 am
- Clay Road
- 14 – 16 miles
Weekend Update – July 22 – 24, 2016
Hello team,
I hope you are all having an amazing day. Enclosed you will find the weekend update:
- Friday, July 22, 2016
- Aquatic Center on International Dr.
- 5:30 am
- Swim
- Saturday, July 23, 2016
- UCF Research Parkway
- 6:30 am
- Bike / Run
- UCF Group: 2:30 hours
- Dtwn Group: 4:30 hours – There will be a group out of the Downtown YMCA leaving at 5:00 am towards UCF. You will need lights!
- Sunday, July 24, 2016
- Clay Road
- 6:00 am
- Run
- 1 lap or 2 laps
Week of June 8, 2016
Hello team,
Congratulations to
- Maria Tondolo
- Alfredo Solarte
- Michael Melton
- Brenda Prenitzer
- Kyle Coon
- Anna Emery
- Gustavo Navas
- Chester Cooper
- Steve Dickson
- Brendan Curl
- Kevin Bickley
I am proud of all of you.
June 8, 2016:
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Time:
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5:30 AM
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5:00 AM
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5:30 AM
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5:00 AM
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5:30 AM
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6:30 am
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OFF
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Location:
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Aquatic Center
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DTWN
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Aquatic Center
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DTWN
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Aquatic
Center
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Kilraney station
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Sport:
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Swim
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Bike/Run
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Swim
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Run
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Swim
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Bike / Run
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Duration:
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1h 30m
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90 min bike /
30 min run
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1h 30m
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Tempo – 90 min
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1h 30m
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3 hour ride
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Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,
Wednesday – Swim
We will be meeting at the Aquatic Center on International Drive at 5:30 am. Please bring a towel, water bottle, running shoes, goggles, fins, paddles, pull buoy and a great attitude.
The Aquatic Center is located at
See you in the morning – Coach Torres
