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

Friday – Swim

Hello Team,

Enclosed you will find the swim workout for tomorrow:

Warm up:

• 300 Free
• 500 Kick with fins
• 200 Free
• 3 x 100 build with 20 sec recovery

Main Set:

• 6 x 50 as 25 Fast / 25 Easy with 10 sec recovery
• 100 Easy
• 2 x 150 Fast with 1 min recovery
• 100 kick
• 4 x 50 as 25 Fast / 25 Easy with 10 sec recovery
• 100 Easy
• 2 x 150 Fast with 1 min recovery
• 2 x 50 as 25 Fast / 25 Easy with 10 sec recovery
• 100 Easy
• 2 x 150 Fast with 1 min recovery

Cool Down:

• 4 x 50 as 25 catch up drill / 25 Free
• 100 kick
• 100 Free

 

Week of October 24 – 30, 2016

Congratulations to all of the athletes who raced this past  weekend.

Cheer squad waiting for Bike-In

Bill Freyer on the run

Waiting for my athletes to finish.

Jerome Bareth

Juan Gutierrez and Vanessa Bello

Luis Ortiz Jr

Angel Rosario

Greg Veilla, Bill Freyer and Doug Brown

Enrique Romero

Athletes that I didn’t get pictures of: Anna Emery, Scott Lawson and Quincy Collins.

I am very proud of your accomplishments.

Enclosed you will find the schedule of this week:

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time	5:30 am	5:00 am	5:30 am	5:00 am	5:30 am	7 am	6 am
Location	Aquatic Center	Downtown	Aquatic Center	Downtown	Downtown	Lee Vista and 436	Downtown YMCA
Sport	Swim	Bike/Run	Swim	Run – Track	Swim/Run	Bike/Run	Run
Duration	90 min	120 min	90 min	90 min	90 min	180 – 240 min	90 – 150 min

Easter Weekend Update – April 4 – 5, 2015

Hello Team,

Enclosed you will find the update for this weekend:

Saturday, April 4, 2015

Option A:

• Time:  6:00 am
• Location: Tri peak Athlete – 617 Virginia Dr. Orlando, FL 32803
• Duration: 4:30 hours
• Note: We will meet the group at Research Parkway at 7:30 am
  • Gps address:  12501–12599 Research Pkwy, Orlando Florida 32826

Option B:

• Time:  7:30 am
• Location: UCF Research Parkway – 12501–12599 Research Pkwy, Orlando Florida 32826
• Duration: 2:30 – 3:30 hours
• Note: Please bring appropriate nutrition and hydration

Sunday, April 5, 2015 – Easter Day OFF or

Sunrise Easter Service – 7:11 am

6645 LAKE CANE DRIVE, Orlando, FL 32803

Easter Sunrise Service 7:10 am. Get there early
Easter Swim at 7:45 am
Pancake Breakfast 7:45 to 10:45 am.

FOR THE BREAKFAST, we’ll have PANCAKES, EGGS, Bacon, Sausage, JUICES, assorted fresh fruit, coffee and sweet rolls and bagels.
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HELP NEEDED
WE NEED VOLUNTEIRS TO HELP WITH PARKING, SERVING, CLEANUP, AND MORE AT THE EVENT

HELP NEEDED AT 6:15 AM Saturday, April 5 TO SET UP TABLES AND CHAIRS for the pancake breakfast.

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SWIMMERS
If you signed a waiver any time in the past, you do not have to sign another one. We will have the buoys out, so swim to the left of the buoys to prevent head on collisions.

TODAY’S Water 75°
Air Temperature NEAR 70°
Hot Tub WORKING

Hector L Torres

Head Coach / Central Florida Tri Club