Monday – Swim

Warm up: 500 Free Bilateral breathing

Main Set:
400 FREE Broken Descen on 1st – 4th 25 of each stroke (Rest :10 after 25)
5 x 50 Free on 1 min
5 x 50 back on 55 sec
5 x 50 FREE on 50 sec
5 x 50 KICK ONLY on 45 sec

12 x 50 Pull: free with paddles and tube Breath every 6 strokes on 50 sec
500 as (Free Get tim for total 500 swim. rest 10 sec after each distance.)
200
150
100
50
12 x 50 kick: all on 1 min
#1 – 3 butterfly kick
#4 – 6 backstroke
#7 – 9 flutter kick
#10 – 12 freestyle

Cool down
100 Free

Week Update of June 15 – 19, 2022

Hello Team,

Track Workout

Enclosed you will find the revision of this week.

• Wednesday
  • Sport: Swim
  • Time: 5:30 pm
  • Location: ESPORTA – EAST Colonial / McGuire
  • Swim with Coach
• Thursday
  • Morning Session
    • Sport: Bike / Run
    • Time: 5:30 am
    • Location: Tri Peak and Virtual
      • Zoom ID: 868 0562 1340
  • Afternoon
    • Special Olympics Conditioning
    • Time: 4:00 pm
    • Location: Tri Peak Athlete
• Friday
  • Morning Sessoin
    • Sport: Bike
    • Time: 5 am roll out
    • Duration: 2 hours
    • Location: Advanced Cycle / Lee Vista and 436
      • Must able to hod 19 – 21 mph
      • Must have front and rear lights.
    • Led by Jen and Carlos
  • Afternoon Session
    • Sport: Bike Trainer
    • Time: 12n
    • Duration: 45 min
    • Location: Virtual Zoom ID 868 0562 1340

Saturday – Rainbow River

It’s a 3 mile, 72 degree spring fed River swim with the current and then lunch at Swampy’s Bar & Grille at the end of the swim. Meet at KP Hole Park Dunnellon, FL at 8am (you need to pay a small fee) and start swim at 8:30am. I know there are several interested. (Bring a WETSUIT)

This session will be led by Jen, Carlos and Jeff.

Sunday

• Sport: Run
• Time: 7 am
• Location: Baldwin Park
• Duration:
  • Oly: 1 hour
  • Half: 80 min
  • Full: 1:40 hr

2023 Club Race

Register: https://www.ironman.com/im703-eagleman?_ga=2.95715164.1376083652.1655305910-1553652652.1655305910

Week of June 12 – 19, 2022

Hello Team,

What an amazing week it has been. Congratulations to all of the athletes who have raced this week! I am very proud of you:

• Ren – Sprint
• Jo K – AquaBike
• Janice – Sprint
• JoJo – Sprint
• Risa – 70.3
• Andrew – 70.3
• The Entire special Olympic Team

Schedule

We are back to normal. I have added a few things. Can’t wait to see you this week!

Join The Club

Come join the largest Triathlon Club in Central Florida and the most structured club in the Nation! All level of athletes are welcome: beginner, intermediate, advanced and physically challenged. We have a group of Elite USA Triathlon experienced coaches to help you achieve your goals. Coached sessions held 7 days a week.

Register at: https://www.active.com/orlando-fl/triathlon/camps/2022-cfl-tri-club-annual-membership-2021

CFL Tri Club – Week of May 5 – 12, 2022

Special Olympics and CFL Tri Club

Hello Team,

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

• Erika A.
• Kellie O
• Sergio
• Ana
• Sebastian
• Juan J

Schedule

I hope you are all having a good day! Enclosed you will find the schedule for this week. As you are aware, I am at the All Star Resort all week. Therefore, I am hosting the bike session at 5 am and it will be held virtually.

Please review the schedule

Week of May 31 – June 4, 2022

Hello team,

This is going to be a very busy week! Enclosed you will find the schedule with a few details. I moved the bike trainer session back to 5:30 am on Tuesday and Thursdays!

Join the CFL Tri Club

https://cfltriclub.wordpress.com/join-the-club/

Keep up the good work and I will see you all in the morning!

Coach Torres

Friday Swim – Speed work

Warm up:

4 x 50 as (3 free / 1 kick) on 10 sec ri

Main Set:

30 x 25 as:

10 stroke easy

10 free moderate

10 free on faster interval 10 sec RI

20 x 50 as

5 drill work Easy on 15 ri

15 free:

– 1 – 5 mode on 15 ri

– 6 – 10 a little faster on 10 sec ri

– 11 – 15 very fast on 5 sec ri

You can use fins

Cool Down:

200 choice

Special Olympics – Opening Ceremony

Join us for Opening Ceremony of the 2022 Special Olympics USA Games on June 5, 2022 at Exploria Stadium. Opening Ceremony will be produced by Disney Live Entertainment and will feature appearances from Celebrity Games Ambassadors, Superstar performances, The Parade of Athletes, the lighting of the Flame of Hope officially kicking off The Games, and a performance from Grammy Award Winner Sara Bareilles. Opening Ceremony will be broadcast nationally on ABC and will feature 5500 athletes and coaches from all 50 states and The Caribbean. Join us for the premiere Central Florida event of the Summer and #ShineAsOne with the athletes of Special Olympics. For details and a link to purchase, please visit www.2022USAGames.org/Tickets

Week of May 23 – 29, 2022

Hello Team,

Anything is possible! Congratulations to all of the athletes who raced this past weekend and joined us at the Special Olympics Clinic.

Calendar

https://cfltriclub.wordpress.com/events-list/calendar/

Join The Club

https://cfltriclub.wordpress.com/join-the-club/

Keep up the good work and I’ll see you all tomorrow.

Weekend Update – May 21 – 22, 2022

Saturday

Light Brick workout: 20 min swim / 20 min bike / 20 min run. Include 5 segments of 20 sec of race pace efforts with 40 sec recovery in between during each sport. You can do this in the gym. I want you resting the rest of the day. Go to bed early and get your nutrition ready for Sunday. Go to bed early and make sure to prepare your nutrition for the next day.

Sunday – Brick Update:

• Arrival time: 6:45 am
• Roll out time: 7:00 am
• Duration:
  • 2 hours / 1 hour run
  • 3 hours / 1 hour run
• Location: ESPORTA – Lee Vista and Goldenrod.

Please pay attention to the Weather. I will send a WhatsApp message at 5 am on Sunday morning. If the weather is clear, we will ride at 7 am. However, if the weather is not looking good. We will do a virtual session at 7 am EST via Zoom and other can join us in my studio.

If the weather permits, enclosed you will find the map ride for the Saturday:

Bike Portion 2 – 3 hours

https://www.mapmyride.com/routes/view/embedded/5009195482?width=600&height=400&link=true&line_color=E68006c6&rgbhex=c60680&distance_markers=0&unit_type=imperial&map_mode=ROADMAP&show_marker_every=1&last_updated=2022-05-20T17:39:43+00:00

Run Portion – 1 hour

https://www.mapmyride.com/routes/view/embedded/5009575366?width=600&height=400&&line_color=E68006c6&rgbhex=c60680&distance_markers=0&unit_type=imperial&map_mode=ROADMAP&show_marker_every=1&last_updated=2022-05-20T23:23:04+00:00

Congratulations!

Congratulations to all of the Special Olympic Athletes participating in the State Games!

Week of May 16 – 22, 2022 – NEW SCHEDULE

Hello Team,

I am very excited for this week! This past weekend we did a great brick workout at Lake Louisa. Now it is a great time to set a benchmark in your fitness. This entire week, we are going to be focusing on same race pace efforts and resting on Friday.

On Saturday, if you are not participating in the Special Olympics Clinic, please do the workout prescribed.

Saturday Workout

Saturday’s workout is going to be a light 20 min swim / 30 min bike / 20 min run. This is just to get your body ready for Sunday.

Sunday Workout

On Sunday, we are going to go for a 2 hour brick followed by a 1 hour run. We are going to be doing a long loop at the Airport and running immediately afterwards. I encourage you to bring lights so we can start on time.

Sunday – Roll out 7:00 am

Keep up the good work!

May 2022 – Power Couple of the Month