Tag Archives: #coaches

Friday – Open Water Swim

Lucky’s Lake at 6:15 am

If you can’t go to Lucky’s, please do the following workout:

Workout type: Swim

500 warm up focusing on distance per stroke

10 x 50 as drill down swim back

single arm drill and fist drill

main set:

5 x 100 on the 2:20 hard efforts

200 buoy pull

5 x 100 on the 2:10 harder effort

200 buoy pull

5 x 100 on the 2:00 hardest effort

CD

200 choice

Base Performance Discount Code

We have a 20% code named “CFL18” This is for use all year around.

I will get you a special 50% off all hydro and variety pack of bars as well. This will be available until the end of the 20th of April. it will be “50CFL18”

Friday – Swim (Read)

Hello team,

Enclosed you will find the swim workout for tomorrow. I will not be at the aquatic center or Lucky’s lake. Please follow the prescribed workout.

If you are racing this weekend, take tomorrow off!

Swim workout:

Warm up:

3 x 125 as 100 Free / 25 Stroke with 15 sec recovery

4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery

6 x 100 as 50 build / 50 easy pull with 15 sec recovery

Main set:

300 Free at 85%

3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI

100 easy

Kick set

100 easy kick with board

4 x 50 kick with board with 15 sec recovery

4 x 25 kick with board at 100%

Pull set:

8 x 150 pull as 50 85% / 50 at 75% / 50 at 85%

Cool down:

100 stroke

Happy Easter

Hi everyone!

I hope you all having an amazing evening! Enjoy your Sunday! Here is the workout for tomorrow:

Haines City Athletes

8 mile run as 5 miles at zone 2/endurance with the last 3 miles at race pace effort.

Hawaii and Chattanooga Athletes

Warm up: 15 min easy focus on high cadence easing into Zone 2

Include 4 x 20 sec accelerators with 40 sec recovery

Main set:

  • 5 x 8 min tempo with 1 min walk 3 min jog
  • 10 min at your long run pace or zone 2

Cool down

  • 5 min easy

St Anthony’s Athletes

  • Warm up: 15 min easy focus on high cadence easing into Zone 2
  • Include 4 x 20 sec accelerators with 40 sec recovery

Main set:

  • 5 x 6 min tempo with 30 sec walk 2:30 min jog
  • 4 x 30 sec at 1k pace with 1:30 jog

Cool down

  • 5 min easy

Saturday – Bike/Run

Saturday

Bike / Run

Group A: Dtwn Ymca – 6 am

Must have lights and ride/draft 20-24 mph

Group B: Advanced Cycle (Lee Vista and 436) – 7 am

All levels

Will assign workout At advanced check.

All groups will roll out 15 min past the hour… no exceptions.

Duration: 2-3 hours followed by a 30 min run

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Week of March 12 – 18, 2018

Hello Team,

I hope you had a great weekend. Congratulations to all of the athletes who raced this weekend.

Luis Ortiz

Jack Rosser

Every single race that we do, there is a lesson to be learned. We could do all the training in the world with perfect conditions; however, on race day, what matters is how mentally prepared we are for the unexpected to occur. Mental toughness and true GRIND is what makes us different from the rest, being prepared for the unexpected and making the right choices is what matters.

I have taugh my athletes to push through pain and to work hard. Never giving up and pushing through anything is one of our core values of the central Florida Tri CLub and Tri Peak Athlete.

This week is race week for many of you, and I expect all of you to perform your best. I don’t care if you come dead last, but when I ask you my athlete “Did you do your best?” I expect the answer to be “Yes!” If doubt ever comes your way, I want to go back to all of the training, to all of the Burpees, all of the yardage in the pool, the times I’ve asked you to jump in cold water when you didn’t want to, all this 800 on the track when it was cold outside, wall balls, push-ups, lunges, squats, and assault bike workouts and remember how hard you pushed. Excuses are not acceptable! Excuses are tools of the incompetent used to build bridges to nowhere and monuments of nothing!I know what you are capable of, it is time to Grind!

Schedule

Enclosed, you will find the training schedule for this week:(Note: The aquatic center is going to be closed due to national championships. Therefore, we are going to be going to Lucky’s Lake; however, if you cannot make it to Lucky’s Lake I’ll be posting a swim workout so you could you do it on your own.)Monday – Swim

  • Workout provided or Lucky’s Lake

Tuesday – Bike/Run

  • Downtown YMCA
  • 5:00 am

Wednesday – Swim

  • Workout provided or Lucky’s Lake

Thursday – Track

  • Downtown YMCA
  • Time: 5 am

Friday – Swim

  • Workout provided or Lucky’s Lake

Saturday

  • Clermont half or sprint

Sunday

  • Clermont Super sprint
  • Clermont International Distance

Week Breakdown – Feb 13 – 18

Wednesday (Valentines Day)

  • 5:30 am
  • Aquatic Center
  • Sport: Swim

Thursday

  • 5:00 am
  • Downtown Ymca
  • Sport: Run/ Track

Friday

  • 6:30 am
  • Lucky’s Lake
  • Door: Open Water Swim

Saturday – https://www.facebook.com/events/398746940574589/

  • 7:00 am
  • Advanced Cycle (436 and Lee Vista)
  • Bike/Run

Sunday -Optional – https://www.facebook.com/events/2044853205785787/

  • 6 am
  • Clay Road – 1 loop