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 November 9 – 15, 2015

Congratulations!  Congratulations to the following athletes who raced this weekend: Ironman Florida Carlos Ramos – 1st Timer Bill Freyer – 1st Timer Dave Kunz – 1st Timer Scott Lawson – 1st Timer Scott Aaron – 1st Timer Austin 70.3 Zachary Sinnot Venice 70.3 Dawn Clark Jennifer Sturgess Patricia Smith Leslie Wolcott Kathy Palazzo Zach Hodgins Anna Emery Valerie Barbosa Wynne McFarlin Tri Rock Clearwater Alfredo Solarte Judy Hill Maria Fondo Solarte Calendar  Enclosed you will find the breakdown for this weekend: Mon Tue Wed Thu Fri Sat Sun Time 5:30 AM 5 am 5:30 – 6:50 am 5 am 5:30 – 6:50 am 6:30 am On your own Sport SWIM Bike trainer / Run Swim Track Swim Bike/Run Run Note 3:30hr – 4 ours / 20 min run 90 min run Location Aquatic Center Dtwn Aquatic Center Dtwn Aquatic Center UCF Research Pkwy On your own Sponsors Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Holiday Party! The Central Florida Tri Club will be hosting there annual Holiday party on December 19, 2015. The location will be held at Zachary Sinnott home: 1900 Temple Drive Winter Park FL 32789 Time: 4 pm – 8 pm Mark your calendars cause we are going to have a blast.

Run Quote: A run begins the moment you start running. – Adidas

Take advantage of your Discounts! All USA Triathlon members receive exclusive discounts through the organization’s partners. Find a range of products to support all parts of the multisport lifestyle ranging from travel discounts to insurance and energy gels. Find more information at www.usatriathlon.org/discountspreview and access exclusive codes for USA Triathlon members discounts at www.usatriathlon.org/discounts

2015 End of Season – Block Training As the season dwindles down, it is a great opportunity to work on your weaknesses and build your strengths. Therefore, we are going to a set of Block training – 3 weeks of each individual sport. Starting this week we are going to 3 weeks of run focus. Even tho it is a run focus, we still will have shorter bikes and swims at high intensity. This will be the order of block training: Week Focus November 3, 2015 Run – 1 November 10, 2015 Run – 2 November 17, 2015 Run – 3 November 24, 2015 Bike – 1 December 1, 2015 Bike – 2 December 8, 2015 Bike – 3 December 15, 2015 Bike – 4 December 22, 2015 Swim – 1 December 29, 2015 Swim – 2 January 5, 2015 Swim – 3

Schedule your Bike Fitting – Today! What are the benefits of a proper bike fit? A proper bike fit is essential for injury prevention and maximized efficiency.  An optimal position on the bike will allow for greater comfort and enjoyment while riding.  All bodies are different and your position on the bike should reflect your biomechanics. Who can benefit from a bike fit?  Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit.  Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance. How long does a Bike fitting take?  An average fit with fitting lasts 90 minutes.  However, if you have major adjustments or component changes, the fit may be longer. Schedule your bike fitting today at: www.tripeakathlete.com or via phone:  321-443-0073