Tag Archives: downtown

Monday – Swim

Warm up:

  • 200 free
  • 4 x 50 Scull /Swim with 15 sec recovery
  • 4 x 75 Build with 15 sec recovery

Main Set:

4 x 200 Pull with 15 sec recovery 

  • Get out of the water after each 200 and give me 20 Lat Pulls with the tubing –

1 min bonus rest

4 x 100 (Race Pace + :15 sec) SI

  • Swim each 100 at 2-5 sec, faster than race pace

Cool Down: 600 (100 Swim, 100 Kick)

Follow / Tag us at @tripeakathlete

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.wordpress.com/join-today/

Friday – Swim Workout

Swim Workout
Warm up:
200 free
200 kick with board
200 pull with buoy and paddles
200 choice

Drill work:
6 x 50 as 25 drill/ 25 free with 20 sec recovery

  • catch up (focus on your extension and passing the hand in front of you )
  • fist drill (emphasize on a high elbow catch and engaging you last during this drill)
    *Note: when doing drill work take your time don’t rush it

Main set:
3 rounds
4 x 100 at 85 – 90% of you threshold effort with 20 sec recovery
100 kick
4 x 50 at 90 – 95% of your threshold effort with 15 sec recovery
100 kick
4 x 25 sprint with double the time it took you to complete for recovery. For example, if it took you 17 seconds to complete a 25; then you have 35 sec for recovery. Try to hold the same pace on all of them. Strong streamline push off the wall.
—- 1 min rest in between each round. ——-
Cool down:
100 choice

Follow / Tag us at @tripeakathlete

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.wordpress.com/join-today/

#nopainnogain #quintanarootri
@quintana_roo_tri
@ntrecovery
@baseperformance
@cfltriclub
@ironmantri
@rudyprojectna
@rokasports #lgbtq #hyletenation
@cfltriclub
#cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride #elitetricoach #anythingispossible #recoverfaster #beastmode #endurancecoach @hyperice
@quantumcares

October 5 – 11, 2020

Hello Team,

I hope you are all having an amazing day. I wanted to point out a few things:

  • October Birthdays
  • North Carolina Training Schedule (Oct 14 – 18, 2020)
  • Weekly Training Schedule (Oct 5 – 11, 2020)

Happy Birthday October

  • Kim Capps
  • Chris Nikic
  • Mike Hoffman
  • Anne Pellegrino
  • Brian Leonard
  • Mary Toston
  • Jeff Wagner
  • Sarah Streff
  • Steve Greiger
  • Mark Schiess
  • Ken Genova

North Carolina Camp Training Schedule

WednesdayThursdayFridaySaturdaySunday
7 AMOpen Water SwimOpen Water SwimOpen Water Swim13 mile run
8 AM3 hour ride / 45 min run
9 AMDrive to North CarolinaDrive Home to Florida
10 AM2 hour rideHIIT Presentation
1 PMLunchLunchLunch
5 PM30 min Recovery Run30 min Recovery Run30 min Recovery Run
7 PMDinnerDinnerDinnerDinner
October 14 – 18, 2020

Weekly Training Schedule – New

TimeWorkoutLocationNote
Monday6:30 AMSwimLucky’s LakeRegistration link:  https://register.luckyslakeswim.com
11:30 AMBike RideLA Fitness Goldenrod2 hour ride
Tuesday5:30 AMBike Trainer at Tri Peak Athlete and Virtual SessionZoom ID:  876-0321-0273
7 AMRunTri Peak Athlete1h 25m
Wednesday6:00 AMTrackHoward Track Middle School
11:30 AMBike RideLA Fitness Goldenrod2 hour ride
Thursday5:30 AMBike Trainer at Tri Peak Athlete and Virtual SessionZoom ID:  876-0321-0273
Friday6:30 AMSwimLucky’s LakeRegistration link:  https://register.luckyslakeswim.com
9 AMYogaTri Peak Athlete or VirtualZoom ID:  876-0321-0273 or in person. Must have mat.
SaturdayGroup A: 5:30 AM Group B: 7:00 AMGroup A: 5 hours Group B: 3 hoursGroup A: Tri Peak Group B: UCF Research ParkwayMake sure you have lights for the ride. 
Sunday7 AMRunBaldwin Park

If you have any questions, please do not hesitate to contact me.

Hector L Torres

USAT Elite Coach, USAC Lv 2, USAS and USATF & MS Training Peaks University Lv 1
Tri Peak Athlete, LLC
617 Virginia Dr. Orlando, FL 32803Work: 321-247-5768Cell: 321-443-0073www.tripeakathlete.com
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October 3-4, 2020

Weekend Schedule

Saturday

Group A: 5:30 am

Riding out of Tri Peak Athlete. Must have lights. Total time: 5 hours

Group B: 7:00 am

Riding out of UCF Research Parkway. Total time: 3 houra

Sunday

Location: Baldwin Park Fountain

Time: 7 am

Duration: 1 hr – 1:30 hr

Weekend Reminder – Sept 26 and 27, 2020

Saturday

Group A: 5:30 AM / 5 hours out of Tri Peak Athlete

Group B: 7:00 AM / 3 hours out of Killarney Station

Note: Make sure you have lights for the ride.

Sunday

7:00 AM – UCF Research Pkwy / 3 hours

Wednesday – Track

Wednesday Track Workout
6 am
Howard Middle School

Follow / Tag us at @tripeakathlete

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.wordpress.com/join-today/

#ntrecovery

coronavirus

workoutfromhome

#liveyourdream

quarantine

#nopainnogain #quintanarootri
@quintana_roo_tri
@ntrecovery
@baseperformance
@cfltriclub
@ironmantri
@rudyprojectna
@rokasports #lgbtq #hyletenation
@cfltriclub
#cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride #elitetricoach #anythingispossible #recoverfaster #beastmode #endurancecoach @hyperice
@quantumcares

Join us today for Virtual Strength!

Join us today for Virtual Strength !

5:30 pm

Zoom ID: 876-0321-0273

Follow / Tag us at @tripeakathlete

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.wordpress.com/join-today/

#ntrecovery

coronavirus

workoutfromhome

#liveyourdream

quarantine

#nopainnogain #quintanarootri
@quintana_roo_tri
@ntrecovery
@baseperformance
@cfltriclub
@ironmantri
@rudyprojectna
@rokasports #lgbtq #hyletenation
@cfltriclub
#cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride #elitetricoach #anythingispossible #recoverfaster #beastmode #endurancecoach @hyperice
@quantumcares

Thursday Training

  • Virtual Bike Session – 5:30 am (90 min)
  • Virtual Ab Workout – 7 am (30 min)
  • Virtual Strength – 5:30 pm (60 min)

Zoom ID: 876-0321-0273

Weekend Update July 18 – 19

Saturday

  • 6:30 am
  • Bike ride
  • Location: UCF Research Parkway
  • Duration: 2 – 3 hours
  • Run after bike: 30 min

Sunday – Run on your own

  • Short: 6 miles
  • Intermediate: 8-10
  • Long: 10-13 miles