Tag Archives: cfl tri club

CFL Tri Club – Nov 16 – 19, 2017

Thursday, November 16, 2017

  • 5am – DTWN YMCA
  • Speed Work / Track

Friday, November 17, 2017

  • 5:30 am – Aquatic Center
  • Muscular Endurance / Swim

Saturday, November 18, 2017

  • Long Run / On your own
  • Warm up:
    • 15 min easy
  • Main set:
    • 6 x 8 min at Tempo pace with 30 sec walk / 1:30 min jog
  • Cool down:
    • 5 min easy

Sunday, November 19, 2017

Sponsors.001

Thursday – Track

  • Location: Downtown YMCA
  • Time: 5 am
  • Duration: 90 min

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

CFL Tri Club – Weekend Update

Hello Team,

Enclosed you will find the weekend update:

Friday – Swim

  • Location: Aquatic Center
  • Time: 5:30 am
  • Duration: 90 min

Saturday – Bike / Run

  • Location: Lee Vista and 436
  • Time: 6:30 am
  • Duration: 3;30 – 4:00
    • Warm up:
      • 30 min at an easy building to an endurance pace.
      • 5 x 1 min build with 2 min recovery
      • Total Warm UP: 45 min
    • Main Set:
      • Short Course:
        • 2 x 50 min at 77 – 85% with 10 min at an easy pace
      • Intermediate Course
        • 3 x 50 min at 77 – 85% with 10 min at an easy pace
      • Long Course:
        • 4 x 50 min at 77 – 85% with 10 min at an easy pace
    • Cool Down:
      • 10 min easy
    • Run After bike:
      • 30 min as 20 min easy with 10 min Tempo

Sunday

  • Long Run – Fast Finish
    • Short Course
      • 8 miles as 4 miles at your endurance pace with the last 4 miles at Tempo pace. I encourage you to walk 20 sec every mile
    • Intermediate Course
      • 12 miles as 8 miles at your endurance pace with the last 4 miles at Tempo pace. I encourage you to walk 20 sec every mile
    • Long Course
      • 16 miles as 12 miles at your endurance pace with the last 4 miles at Tempo pace. I encourage you to walk 20 sec every mile

Wednesday – Swim

Hello team,

Glad to be back in the USA. We are going to be swimming tomorrow out of the aquatic center at 5:30 am. For those who can’t make it, here is the workout:

Warm up: 

  • 300 Free / 300 Kick  

Main Set A:

  • 8 x 150 Pull Desc 1 – 8 with 20 sec RI 
  • 8 x 100 Pul Desc 1 – 8 with 15 sec RI 
  • 8 x 50 Pul Desc 1 – 8 with 10 sec RI

Cool down: 

  • 200 choice

Monday – Swim

Hello Team,

I hope you are all doing well. Congratulations to all of the participants on this weekends race.  As I am getting ready for South Africa, I have a 3 hour ride in the morning. Therefore, please do the following workout:

Warm up:
  • 2 x 200 Free
  • 4 x 25 Distance per stroke  with 15 sec RI  ( Work on maximizing the distance each arm can propel the body. Count the number of strokes per 25 yards)
Main Set A:
  • 2 x 300 MOD with 15 sec RI
  • 4 x 50 as 25 DR, 25 Build with 15 sec RI
  • 2 x 250 MOD with 15 sec RI
  • 4 x 50 as 25 DR, 25 Build with 15 sec RI
  • 2 x 200 @ Tempo Pace with 15 sec RI 200 Kick

Cool Down:

200 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, 2016IMG_2906
    • 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!image
  • Sunday, July 24, 2016
    • Clay Road
    • 6:00 am
    • Run
      • 1 lap or 2 laps