Tag Archives: orlando

Monday – Swim

Today we will focus on muscular endurance. 

Warm up: 

3 x 125 as 100 Free / 25 Stroke with 15 sec recovery 

4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery

6 x 100 as 50 build / 50 easy pull with 15 sec recovery

50 easy

Main set: 

3 x 

300 Free at 85%

3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI

100 easy

—- Repeat —–

Kick set

100 easy kick with board

4 x 50 kick with board with 15 sec recovery

4 x 25 kick with board at 100%

Pull set:

8 x 150 pull as 50 85% / 50 at 75% / 50 at 85% with 20 seconds recovery 

Cool down

100 stroke

Week of April 9 – 16, 2023

Hello team,

I hope you you all a great Easter with your family and loved ones. There are several athletes racing this weekend in Coco Beach. Therefore, please pay close attention to the schedule.

Sneak Peak – Uniforms

We would be receiving the Tri Kits this week. If you want to come by and try them out, you. The store will go up on Wednesday. So I encourage them to order them as soon as the store opens.

Keep up the good work everyone and I will see you tomorrow night.

Coach Torres

Friday – Swim

Embrace the water
Embrace the Water

Warm up:

300 free / 400 kick / 300 pull

12 x 50 as: 25 drill/25 kick/ on 15 sec RI

Main set:

16 x 50 free fast as 4 on 15 sec RI / 4 on 30 sec RI / 4 on 45 sec RI / 4 on 1 min RI

Cool down: 400 RI

Monday – Swim – Recovery Week

Warm up:

  • 3 rounds:
    • 200 Free
    • 50 Kick
    • 200 Free
    • 50 kick
  • Main Set:
    • 3 rounds
      • 6×50 pull on 30 sec rest
      • 4×75 swim on 30 sec rest.
  • Cool Down:
    • 100 easy

Week of April 3 – 9, 2023

Dedication and self discipline

Congratulations to Michael, Justin, Alicia and Jan!

We all get very excited and motivated when we sign up for a goal or a race! However, we forget to consider the work that goes into play to make this happen. Many try to take the easy way out and don’t schedule the necessary time to dedicate to their training to make this happen. Dedication is key to making any of our goals come true.

Dedication is the commitment to stay focused and diligent in working towards our goal despite any obstacles or setbacks. It means setting the time aside from our busy schedule, no matter how small, to commit ourselves to achieve our goal. Setting a plan and timetable to follow through on this commitment is essential. Being able to follow the plan without fail will help us reach our goal in due time.

One of the major factors that come into play when talking about dedication is self-discipline. Self-discipline is having the ability to be motivated and focus on achieving your goals, no matter how hard it gets or how long it may take. It means having the power to control our impulses, focusing on setting and accomplishing goals and resisting temptations that may get in the way of achieving these goals.

Self-discipline works hand-in-hand with dedication. We have to be dedicated enough to set aside time for ourselves, even if it’s just a few minutes, to dedicate solely towards achieving our goals and sticking to the plan. With dedication and self-discipline, there is nothing that can stand in our way of reaching our goal!

So with all this being said, I encourage you to start dedicating time to your own personal development and set yourself up for success. No more excuses and let’s make it happen. Plan your meals and your schedule for the week and set your alarm! Let’s tackle this this week!

Schedule – Recovery Week

Recovery week is a very important week than any other. It allows the body to heal from any fatigue or injuries that it may have sustained during training. During recovery week, the intensity of workouts should be reduced and replaced with low-impact activities like swimming, light jogging, and stretching.

Swimming is a great way to keep muscles flexible while still maintaining an active lifestyle. Swimmers can mix up their routine by alternating between drills and laps, or even incorporate some light weights into the pool for an added challenge.

Light jogging is another effective way to give your body time to rest while still working out. The intensity should be kept low – around a six or seven on the RPE scale, with walking breaks if needed. This should be done for about 20-30 minutes, 3 times a week.

Stretching is essential for any athlete to prevent injuries and improve flexibility. It also helps to reduce muscle tension and improve blood flow. Dynamic stretching can be incorporated throughout the day – before, during, and after workouts – while static stretching should be done at least once a day for 10-15 minutes.

Recovery week is an important part of any athlete’s training plan and should not be overlooked. By reducing the intensity and switching out some exercises, athletes can give their bodies the rest they need while still staying active. Swimming, light jogging, and stretching are all great ways to accelerate your muscular adaption. So don’t forget – rest and recover, or you won’t be able to perform at your best.

Keep up the good work and let me know if you have any questions.

Weekend of March 31 – April 2, 2023

Hello Team,

I hope you all had a great week of training. As we prepare for our bike test on Saturday, please make sure to review all the safety protocols and guidelines.

Friday – March 31, 2023

6:30 am – Open Water Swim at Lucky’s Lake

Location: Lucky’s Lake – Lake Cane

Duration: 1 hour

Note: Minimal 2 crossings

Saturday, April 1, 2023

7:30 am – Bike Ride – Time Trial Test

Location: Esporta on Lee Vista and Goldenrod. Close to the Airport.

Duration: 2 hours

Note: The bike test will last no more than an hour. For the rest of the ride,a you will ride at Zone 2. Please bring enough nutrition and hydration for the completion of the ride. Make sure to have a good night sleep the night before. Do not take a Pre Workout before the test. Your goals is to keep your HR as low as possible.

Sunday, April 2, 2023

6:30 am – Run

Location: Tri Peak Athlete

Duration: 90 min

Note: Please arrive on time as we do a proper warm-up in the studio before starting the run.

If there are any questions or concerns about the upcoming test, please feel free to reach out so we can help in any way possible. We want everyone to have a safe and successful experience.

OMEGA – 3 Article


Join The Club

If you have any questions, do not hesitate to contact me.

Week of March 27 – April 2, 2023

Swim Workout – Endurance Focus

Monday Swim – Endurance

Warm up:

  • 4 x 150 Free with 15 sec recovery
  • 4 x 100 kick with fins as alternating every 25y streamline on your chest and 25 y streamline on your back with 10 sec recovery every 100

Drill Work:

  • 6 x 50 yards as 25 yards Fist Drill / 25 yards freestyle with 10 sec recovery
  • 6 x 50 yards as 25 yards Fingertip drag / 25 yards freestyle with 10 sec recovery
  • 8 x 150 yards as 50 yards with single arm (right Arm) / 50 yards with single arm (left arm) / 50 yards freestyle with 20 sec recovery

Main Set:

  • 4 x 200 yards with pull buoy and paddles with 20 sec recovery
  • 100 Free
  • 3 x 200 yards with pull buoy and paddles with 20 sec recovery
  • 100 kick
  • 2 x 200 yards with pull buoy and paddles with 20 sec recovery
  • 100 Free
  • 1 x 200 yards with pull buoy and paddles with 20 sec recovery

Cool Down:

  • 100 Choice

2024 Tri Training Cruise

2023 CFL Tri Club – Join The Club

Weekly Schedule

Special Olympics Triathlon Clinic

Thank you to all of the athletes who volunteered today at the Special Olympics clinic. It was a huge success.

Keep up the good work and I’ll see you all during the week!

Coach Torres

Weekend Update – March 25 – 26, 2023

Hello Team,

Enclosed you will find the schedule for this weekend.

Saturday – Open Water Swim / Run

Photo by mali maeder on Pexels.com
  • Arrival Time: 7:30 am
  • Start Time: 7:45 am
  • Location: Lucky’s Lake Swim
  • Address: Link
  • Duration: 2 crossings and 6 – 8 mile run

Sunday – Bike / Run

  • Gates Open: 8 am
  • Start Time: 8:10 am
  • Duration: 2 – 3 hour bike / 3 mile run
  • Location: Lake Louisa State Park – Clermont, FL

5 Tips on Keeping Motivated During Triathlon Season

Great Article

Running Clinic Recap

If you’re a triathlete, understanding the key elements of running is essential to improving your performance. In our latest Running Clinic Recap, we found that integrating proper breathing techniques and building strides into your workout routine can make a major difference in your overall technique and endurance. We’ll take an in-depth look at how these exercises will help strengthen your speed and agility in no time!

Overview of the Running Clinic Session

Our running clinic session was a success! We had an amazing turnout and we were able to provide useful tips on running economy and efficiency that can help runners improve their running performance. Our head coach discussed the importance of proper form and gave out drills that athletes can use to improve their running mechanics. He also instructed on various strategies to avoid injuries, such as strength exercises, stretches, foam rolling, and nutrition. During the clinic, we also answered questions from our attendees about running program planning and how to monitor data throughout a race season. Altogether, it was an informative evening that runners would benefit from joining each time it is offered.

Key Takeaways on Proper Form and Technique

Understanding proper running form and technique is essential in order to optimize performance and reduce the risk of injury. During our recent running clinic, experienced coaches highlighted the importance of posture, foot-fall, stability, balance and power production. We learned that by adjusting certain aspects of our mechanics such as stride length, arm pump and neck placement, we can maximize our efficiency on the track or road. Additionally, the coaches provided a range of dynamic drills to help participants become more aware of how their body moves when running in order to ultimately improve speed and endurance. Overall it was an informative session that left us ready to start practicing better form!

All in all, the recent running clinic provided invaluable knowledge and insight for any aspiring runner. With an extensive overview of proper form and technique, training tips for improving performance, the various health and wellness benefits associated with regular exercise, strategies to avoid injury while running, and a Q&A session with an expert coach, the clinic was a comprehensive experience that yielded great results from participants. For anyone looking to take up running as a hobby or serious endeavor, this clinic served as a great introduction to what lies ahead. Whatever your ambition may be, it’s important to always remember to respect your body and take necessary precautions while running in order to succeed at your goal safely and healthily.

For more information, don’t hesitate to contact the Coach.

Weekend Update – March 16 – 19, 2023

Hello team,

Enclosed you will find the update/reminder and announcements for this weekend:

Thirsty Thursday – Tonight 6:30 pm

Put your workout clothes in the washer and let your hair down. Join us for our monthly social.

Date / Time: Thursday, March 16 at 6:30 pm 

Location: A La Carte – 609 Irvington Ave, Orlando, FL 32803

Keep up the good work everyone and I will see you all on Tuesday morning!


If you plan to swim Lucky’s Lake – Please arrive at 6:15 am, take a wetsuit and do at least two laps.


Great cooling system!

You may have seen the OMIUS cooling headband on many of the top pros and AGs at last years races including the Ironman World Championships in Kona and we are excited to be one of their select partners for 2023.

OMIUS is offering a 20% discount code to us and providing us with a first look at a limited release of the brand new VISOR and HAT versions of the technology. A limited number of visors are available now and the hat is coming soon.   Order now to get yours first.

Discount Code: CFL2023

Website Link: www.omius.io

Digestive Enzyme Article

Please read! Article

Running Clinic – Saturday at 11 am – 12:30 pm

Register at: https://www.eventbrite.com/e/569843807167

Keep up the good work!

Coach Torres