Weekend of October 8 – 9, 2022

Hello Team,

I hope you re all having an amazing week. What a great way to stat the weekend watching Risa cross the finish line at Ironman Hawaii.

Risa W – 2022

We are very proud of you!

Weekend Update – October 8 – 9, 2022

For Saturday’s ride, I encourage you to wake up early and have your oatmeal breakfast Please bring proper fuel and hydration for the ride.

• Saturday
  • Group A – 6 am – 3 hours / 5 mile run (Cozumel / Florida )
  • Group B – 7 am – 2:hours / 5 mile run (70.3)
• Location:
  • Esporta – 5915 S Goldenrod Rd, Orlando, FL 32822
• Breakfast afterwards for those who complete the entire distance at Coaches House.
• Please arrive 15 min prior to send off time. We are not waiting for anyone. Make sure you have lights!

• Sunday
• Location: Baldwin Park – Fountain
• Time: 7 am
• Duration:
  • Short Course: 1 hour – last 20 min at tempo pace
    • 70.3 – 12 miles – Fast finish last four miles
    • Full Distance – 2 hours – last 30 min at tempo pace

Enclosed you will find the upcoming events that we have for 2023! Click below for more information.

1. 2023 Tri Training Cruise – January 27 – 30, 2023
2. 2023 St. George Cycling and Running Camp – March 22 – 26, 2023
3. 2023 Running Training Cruise – Europe – August 27 – Sept 3, 2023

Let me know if you have any questions.

Coach Torres

321- 443-0073

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

Weekend Reminder October 3 – 4, 2015

Weekend Update – October 3 – 4, 2015

Hello Athlete, As you are aware they cancelled IRONMAN Maryland due to the storm. Hopefully, they give us another race. However, we are riding this weekend with a great attitude. Workout Update This is a friendly reminder of our weekend workout. Saturday, September 26, 2015 Group Training Location: UCF Research Parkway Time: 7:30 am Description: Bike / Run 3 hour ride 20 min run Sunday, September 27, 2015 Run – On your own Duration: 100 min Description:  Walk 20 sec after each mile. Effort: Aerobic