Tag Archives: #compressionsocks

Monday – Swim

Purpose Speed, technique and aerobic Swimming with breath control.

Warm up:

2 x 400 with 20 sec RI

1st 400 as 100 Free / 100 kick /= 100 drill / 100 Free

2nd 400 as: 100 Fly /= 100 kick / 100 drill / 100 fly

9 x 100 pull with buoy @ 1:30

3 Rounds

– 100 breather ever 3 strokes

– 100 breath every 5 strokes

– 100 breath every 7 strokes

Main Set:

8 x 75 @ 1:30

Odd: 25 Tarzan drill fast / 50 easy

Evens: 25 fast / 50 easy

4 x 25 kick streamline

8 x 75 @ 1:30

Odd: 25 Tarzan drill fast / 50 easy

Evens: 25 fast / 50 easy

200 Easy

Cool Down: 200 Choice

Memorial Day – Roka Discount

Quick reminder that you and our teammates get bonus team pricing (30%-off vs. your standard 25%) during our Memorial Day Sale through May 31st. Can you forward this reminder so your athletes can take advantage?

Here are some gear favorites you may want to take advantage of:

Gen II Tri Race Apparel: Kona Bike Course Record – enough said. It’s crazy fast and built to go the distance.

Maverick Wetsuits: ARMS-UP makes a bigger difference than any other tech feature ever introduced in a wetsuit. It’s crazy how noticeably better it is.

ROKA Ultralight Sunglasses: Everything from performance aviators to the ultimate time trial shield. You can also customize your own or try 4 pair for free if there are too many good options :).

Viper Swimskins: If you’ve got a non-wetsuit race, a Viper is a must and will literally save you minutes.

R1 Goggles: If you haven’t tried them, do. The forward-facing lens angle makes sighting easier, which makes OW swimming less tiring. Goggle fit is personal and I can’t promise that these will fit every face better than a favorite goggle of choice, but the open water performance on these is so good that they’re worth trying.

To take advantage of team pricing, just register as a team member at roka.com if you haven’t already. It’s quick:

1 Create an account at ROKA.com.

2 Inside your account, click “ACTIVATE ROKA TEAM ACCOUNT.” (If you don’t see this button, it means you’re already registered.)

3 Enter team handle and passcode. For CFL Tri Club, these are:

◦ Team Handle: CFL

◦ Team Passcode: 1995

That’s it! Now anytime you’re logged in, special team discounts will appear after products are added to the shopping cart.

Best,

ROKA Teams Support

Saturday- Bike Killarney Station

Hello team, this Saturday we will be meeting out of Killarney station at 7 AM. We will be rolling out at 7:15 AM. Make sure you bring a protein nutrition and hydration. The duration will be three hours. Followed by a 30 minute run. The bike ride will be going towards Howie in the hills. Make sure you check all of the gears on your bike before heading out.

Register at: https://www.facebook.com/events/232080984041225??ti=ia

out.

Saturday – Bike Ride and run after bike

If you will be meeting tomorrow at 7 AM at Lake Mineola Waterfront State Park. Will be riding for 2 1/2 hours to three hours. Make sure you bring enough nutrition. Our primary emphasis going to be doing some hill work.

There will be a 30 minute run off the bike. Michele, our assistant coach, will be providing the workout in the morning. Please follow it diligently.

Please register at: https://www.facebook.com/events/1801337573260521??ti=ia

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