Run / Track – Thursday, April 19, 2018

Location: Downtown YMCA

Time: 5:00 am

Duration: 90 min

Wednesday – Swim Workout

 

Lucky’s Lake – 2 laps

• 1st lap – Focus on sighting and distance per stroke.
• 2nd lap – Race pace effort every other buoy. Rest 1 min when you get to the other side.

Wednesday – Swim workout

• Warm-up:
  • 800 easy to moderate choice
• Main set:
  • 4-5x 500 as:
    • 1- 500 straight pull with 30 sec rest,
    • 1- 5x 100 on 5 sec rest, all swim at race pace or HR#3 medium or at a somewhat hard to hard effort,
• Cool-down:
  • 800 continuous as: 50 drill/ 50 stroke/ 100 free.

Weekend Update – March 2 – 3, 2018

Friday – Run / Open Water Swim 

• Location: Lucky’s Lake
• Time: 5:30 am
• Note: Run 30 min prior to swim and park outside Lucky’s house!
• Coach Torres will be riding out of the DTWN YMCA at 5:30 am towards Lucky’s Lake, swim two laps and ride back. If you will like to join him, please arrive 10 min prior to ride out so they can leave on time.

If you are going to swim at the Aquatic Center, here is the workout:

• Warm up:
  • 400 free / 200 kick
  • 6 x 50 drill with 15 sec recovery
    • Drill: Single arm fist drill – If you have a snorkel use it.
  • 100 easy pull
• Main set:
  • Endurance workout with a few pick ups
  • 10 x 100 as 75 mod / 25 tempo with 15 sec recovery . Keep the same time on all 10
  • 100 easy pull no paddles
  • 10 x 75 as 50 mod / 25 tempo with 10 sec recovery. Keep the same time on all 10
  • 100 easy pull no paddles
  • 10 x 50 as 25 mod / 25 tempo with 5 sec recovery . Keep the same time on all 10
• Cool down: 100 easy

Saturday – Two Options

Option 1:

• Best Damn Race
• Location: Downtown Orlando
• Time: 7:00 am

Option Two: 

• Saturday Ride
• Location: UCF Research Parkway
• Time: 7:00 am
• Follow out: 7:15 am
• Coach: Michelle Hill
• Duration: 2 hours – 2 hour 30 min
• Register link: https://www.facebook.com/events/1202413206528205/

Sunday – Lake Eva Park / Haines City Bike Course 

• Location: Lake Eva Park, Haines City
• Duration: 56 miles
• Park at the Public Library
• Arrive at 7:00 am  and roll out at 7:30 am
• Coach Dan and Jennifer
• Register at: https://www.facebook.com/events/176234963016779/

Sommer Sports Discount

Hello Team,

Enclosed you will find the Discount code for the club:

CODE: CFTC012018

VALUE: 10% OFF

EXPIRES:  3/31/2018

 

This code is good for the first quarter of the year.  We review codes every quarter to ensure proper distribution.

Monday – Swim

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

• Julie Gennarino
• Julian Perez
• Maria F Tondolo
• Jerome Bareth
• Dan Grieb
• DAVID Berlant
• Robbie Berlant

I am very proud of all of you

I just landed in Orlando and won’t make it to tomorrow swim workout!

Please do the following:

Warm up:

3 x 500 as 500 FREe / 500 Pulliam / 500 kick

Main set

4 x 200 free at 85% with 20 sec recovery

100 easy free

4 x 150 as 50 kick /100 fast free with fins / 50 kick with 20 sec recovery

4 x 100 at 90% with 15 sec recovery

Cool down:

300 as 100 free / 100 drill / 100 choice