I am very happy to see everyone is continue to training and not loosing their focus! The assistant coaches will be leading the workouts for the team. Enclosed you will find the schedule for this week. If you have a training peaks account make sure to attach me as your coach so I can keep track of you. You can link me under settings with my email: htorres@cfltriclub.com .
Schedule
Monday – Swim Workout
Purpose: High elbow catch and feel for the water. Warm up: 5 x 100 easy @ 1:50 or 2:00 (60 – 65%) – Last 25 of each 100: streamline kick on your back Drill set: 10 x 50 free on 1:00 or 1:15 as: – Odd 25 horizontal scull drill / 25 drill to 90 – 95% – Evens 25 cat up drill / 25 build to 90 – 95% Drill Set: 10 x 75 @1:15, 1:45 as: – Odds: 75 free (80 – 85%) – Evens: 25 dog paddle drill / 25 free / 25 tarzan drill (70 – 75%) Kick set: 10 x 25 fast kick with board @ 45, or 55 (90 – 95%) – These are all fast, high qulaity reps so stay tough! Bonus set: 600 pull iwth buoy – Negative split each 300 – 1st 150 of each 300 (70 – 75%) / 2nd 150 of each 300 (90 – 95%) Warm Down: 100 easy (60 – 65%) Tubing set: 3x – 10 full pulls – 10 – 15 triceps only – 5 – 10 full pulls – Free or fly, your choice
Central Florida Tri Club - Swim, Bike and Run 