Tag Archives: ironman

Wednesday – Swim

Monday – Swim

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

Monday – Swim

Hello team,

Please do the following workout tomorrow morning. The Aquatic Center will be open; however, I will be doing my long run tomorrow out of the downtown YMCA as I couldn’t get it done today.

Warm Up:

  • 300 Free
  • 300 pull
  • 6 x 50 kick with 15 sec recovery

Main Set:

  • 5 x 100 with 15 sec recovery at moderate effort
  • 4 x 25 fast with 20 sec recovery
  • 4 x 100 with 15 sec recovery at moderate effort
  • 4 x 25 fast with 15 sec recovery
  • 3 x100 with 15 sec recovery at moderate effort
  • 4 x 25 fast with 10 sec recovery
  • 2 x 100 with 15 sec recovery at moderate effort
  • 4 x 25 fast with 5 sec recovery
  • 100 at moderate effort

Your Goal is to hold the same pace in all of the 100.

Cool Down: 100 choice

Saturday Ride and Athletes racing’s Haines City 70.3

Group Ride for Non Racers

For those athletes not racing Haines City – there will be a group ride out of UCF Research Parkway at 7 am. Rolling out at 7:15 am.

The group will be doing 2 hours at Zone 2 led by Coach Michelle Hill.

Haines City 70.3 Racers

For those athletes racing, please do a light brick as follows:

20 min swim – focus on sighting and a few accelerators

20 min bike – warm up: 5 min at a light intensity followed by 4 x 2 min build to race pace effort with 3 min easy.

20 min run off the bike: 5 min focus on your cadence with 4 x 90 sec build to race pace effort with 2 min easy

Complete the rest of the run at zone 2.

Foam roll and stretch. Keep yourself hydrated and make sure you get this done early in the day. You should be off your feet by 3 pm.

Friday – Swim

THIS IS A CONTINUOUS SET AND IT IS NON STOP. SO DON’T GET MAD OR UPSET. JUST ENJOY.

Warm up:

100 Free

4 x 50 as 25 drill / 25 free with 15 sec recovery.

Take your time on this drill.

One arm drill: https://youtu.be/80-7b9Io95w

Main set:

800 pull with buoy 10 sec recovery

7x 100 with 10 sec recovery

2 x 200 with buoy 10 sec recovery

4 x 50 as 25 drill / 25 free with 15 sec recovery.

Take your time on this drill.

One arm drill: https://youtu.be/80-7b9Io95w

5 x 100 Tempo with 10 sec recovery

1 x 200 pull with buoy10 sec recovery

4 x 50 as 25 drill / 25 free with 15 sec recovery.

Take your time on this drill.

One arm drill: https://youtu.be/80-7b9Io95w

Cool down: 100 free

Saturday Group Ride

Group A:

  • 5:30 am
  • Must ride: 20-22 mph
  • Duration: 4 hours
  • Location: DTWN YMCA (must have lights)
  • Run after bike: 45 min

Group B:

  • 7:00 am
  • Must ride:
    group 1: 16-18 mph
  • group 2: 18-20 mph
  • Location: Advanced Cycle (Lee Vista and 436)
  • Run after bike: 30 min

Week of June 18 – 24, 2018

Hello Team,

Good morning! I hope you all slept well. Enclosed you will find the schedule of this week:

  • Tuesday – 5:00 am
    • Downtown YMCA – Bike / Run
  • Wednesday – 5:30 am
    • Aquatic Center – Swim / Run
  • Thursday
    • 5:00 am – Downtown YMCA – Long Run
    • 6:00 pm – Club Social – Hammered Lamb – Orange Ave
  • Friday – 5:30 am
    • Aquatic Center
  • Saturday – Arrival: 6:00 am / Roll out: 6:15 am
    • Kilarney Station – Bike / Run
  • Sunday – On your own
    • Clay Road – 13 miles

Week of May 23 – 27, 2018

Hello Team,

Enclosed you will find the schedule for this week:

  • Wednesday – 5:30 am (Swim)
    • Location: Aquatic Center
    • Duration: 2500 – 3500 meters
  • Thursday – 5:00 am (Tempo Run)
    • Location: Downtown YMCA
    • Duration: 6 mi, 10 mi, 14 mi
  • Friday – 5:30 am (Swim)
    • Location: Aquatic Center
    • Duration: 2500 – 3500 meters
  • Saturday –
    • Option A:
      • Downtown YMCA
      • Time: 5:00 am – Rollout at 5:15 am
      • Speed: 21 – 24 mph
      • Route: Towards Kilarney Station – Clermont
      • Duration: 4 hours with a 30 min run (We will be meeting up with Option B)
      • Note: Make sure you bring appropriate nutrition for the ride.
    • Option B
      • Kilarney Station – Clermont
      • Time: 7 am – Rollout at 7:15 am
      • Route: Towards Doowey Robins
      • Duration: 2:30 hours with a 30 min run
      • Note: Make sure you bring appropriate nutrition for the ride.
  • Sunday – Optional
    • Speed work (Track)
    • Time: 6 am
    • Location: Downtown YMCA

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Saturday’s Bike Ride – April 21, 2018

Come and join the CFL Tri Club for the Saturday Bike workout. Starting at 7 am. Please RSVP by Friday at 12 n so the Coaches can make the arrangements necessary for pace groups.

Location: Lake Minneola Waterfront Park

Time: 7 am

Duration: 2:30 – 3 hours

Register: https://www.facebook.com/events/1577982822251428/

Week of March 26 – April 1, 2018

Race Day Clinic

Are you ready to race? Join our Expert Elite Level triathlon coach, Hector L Torres, and Screen Shot 2018-03-25 at 7.35.29 PMother coaches of Tri Peak Athlete, LLC for this very helpful clinic on preparing for a successful race day. Topics such as how the race day will flow, what time to arrive, how to set up your transition space, packing for the race, pre-race nutrition, what to wear, how to do a transition from swim-to-bike and bike-to-run, staying hydrated, mental strategies and an overview of the race course will be discussed.

Register at: Facebook 

Schedule

Schedule for this week:

Time

Location

Sport

Duration

Monday

5:30 AM

Aquatic Center Swim / Run 1 hour 30 min swim and 30 min run
Tuesday

5:00 AM

DTWN YMCA Bike / Run 2 hour bike / 30 min run
Wednesday

5:30 AM

Aquatic Center Swim 1 hour 30 min  swim
Thursday

5 AM

Downtown YMCA Bike / Run 30 min bike prior to Track at the track and then speed work at the track
Friday

5:30 AM

Aquatic Center OFF Rest
Saturday

7 AM

Lee Vista / 436 Bike / Run 3 hour ride (Zone 2) / 30 min run
Sunday

6 AM

Clay Road Run 1 – 1.5 loops