Tag Archives: florida

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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