Good morning team
Schedule for this week:
Tuesday – 5:00 am
Bike Trainer / Run
Downtown YMCA
Wednesday – 5:30
Swim
Aquatic Center
Thursday – 5:00 am
Track
Downtown YMCA
Friday – OFF
Saturday – 7:00 am
Non Racers
Bike – 2 hours
Lee Vista / 436
7:00 am
Sunday – Haines City
Race Day – Ironman Full
Cheer Squad
Bring enough nutrition for at least a two hour ride and 30 min run.
Hello team,
Enclosed you will find the swim workout for today. I will not be the as im flying out to Ironman Chattanooga.
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
Location: Swim exit
Time: 7:30 am
Rollout: 7:45 am
Sport: Bike/ Run
Duration: 30 min bike / 20 min run
Aquatic Center -8422 International Dr- Orlando , Fl
5:30 am
Hello team,
Good morning! We had an amazing crowd at the pool this morning!
Ironman Augusta
As you are all aware, there is a large group going to Augusta 70.3. If you are racing, please visit the Ironman.com website under your profile and affiliate yourself with the Central Florida Tri Club under clubs.
Augusta Pasta Dinner
Make sure to visit the CFL Tri Club Facebook page and register for the pasta dinner! It will be great for all of us to attend wearing our CFL Tri Club shirts. If you don’t have one, I’ll be taking the shirts to the bike Trainer session tomorrow.
Schedule for the week:
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Hello team,
I won’t be at Monday’s Swim practice; please do the following swim 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
Saturday
Group A:
5:00 am – Dtwn YMCA
Duration: 4 hours
Note: must have lights and able to hold 22-23 mph.
Group B:
6:30 am – Killarney Station, Clermont, Fl
Duration: 3:30 hours
Note: Please bring enough nutrition for the ride.
Sunday – Run
Location: Downtown YMCA
Time: 5:00 am
Duration: 12-14 miles
As your training progresses so does your fitness level. Therefore, testing your progress is important. I encourage you to take tomorrow off. But, if you are dying to do something, you can do the easy swim tomorrow listed below.
——————————–
Warm up 200 easy.
6×75 on 20 sec rest, (50 fast/25 easy.)
Main Set
3x
(3×100 on 1 min rest, 1×200 easy on 10 sec rest)
———
3×100 kick on 20 sec rest.
———
Warm down 200 easy.
Enclosed you will find the schedule of the week:
Monday– Recovery Swim (on your own)
Tuesday– Downtown YMCA / 5 am / Bike Test and Run
Wednesday – Downtown YMCA / 5 am / Run Test
Thursday – Brick Workout on the Track / 5 am
Friday – Swim Test (it will be posted)
Saturday – UCF Research parkway 6:15 am / Bike duration 3:00 hr
Sunday – Lee Vista /436 – 6:15 am/ Bike duration: 3 hour
Thank you to all of the assistant coaches and team members for a great workouts that we had this past weekend. Also, good luck to all of the athletes are racing in nationals this upcoming weekend.
