Tag Archives: sports

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

 

Monday – Swim

Hello Team,

I hope you are all doing well. Congratulations to all of the participants on this weekends race.  As I am getting ready for South Africa, I have a 3 hour ride in the morning. Therefore, please do the following workout:

Warm up:
  • 2 x 200 Free
  • 4 x 25 Distance per stroke  with 15 sec RI  ( Work on maximizing the distance each arm can propel the body. Count the number of strokes per 25 yards)
Main Set A:
  • 2 x 300 MOD with 15 sec RI
  • 4 x 50 as 25 DR, 25 Build with 15 sec RI
  • 2 x 250 MOD with 15 sec RI
  • 4 x 50 as 25 DR, 25 Build with 15 sec RI
  • 2 x 200 @ Tempo Pace with 15 sec RI 200 Kick

Cool Down:

200 Choice

Week of Feb 20 – 26, 2017

Hello team, 
The training is paying off …. your commitment to training is key to your success. Which means, you better start showing up to training.  Enclosed you will find the schedule for this week and the countdown of the races that are coming up.
Races
  The 2017 Club Regional Championship is going to be held in Clermont on March 17 – 19, 2017. It is very important that we represent the hard work we have done for the years.
You can register at www.sommersports.com
You have the following races you can register for:
  • Saturday
    • Sprint or Half
  • Sunday
    • International Distance Triathlon: 1.5K Swim, 40K Bike, 10K Run
    • International Distance Aqua Bike: 1.5K Swim, 40K Bike.
    •  International Distance Duathlon:  5K Run, 40K Bike, 10K Run
I hope you register.
Team Cohesiveness 
We are a team and as a team, I want you all to start wearing your cycling tops on our group rides. Which means, we are getting some specific cycling tops to wear on the weekends.  We are putting together the artwork and start taking orders. In the link below, please provide your name, email and size:
Week Schedule
  • Monday
    • Aquatic Center
    • Time: 5:30 am
    • Sport: Swim
  • Tuesday
    • Downtown YMCA
    • Time: 5:00 am
    • Sport: Bike Trainer / Run
  • Wednesday
    • Aquatic Center
    • Time: 5:30 am
    • Sport: Swim
  • Thursday
    • Downtown YMCA
    • Time: 5:00 am
    • Sport: Run – Tempo
  • Friday
    • Aquatic Center
    • Time: 5:30 am
    • Sport: Swim
  • Saturday
    • Group A
      • Clermont – Kilarney Station
      • Time: 7:00 / 7:15 am Roll out
      • Duration: 3 hours
  • Sunday
    • Group A
      • Downtown YMCA
      • 6 am
      • Duration: 10 – 12 miles
Social Media! 
 We are growing our social media presence; therefore, please use the following hashtags and link our sponsors. Please copy and paste the following hashtags:
 #imcozumel #ntrecovery #bestbikesplit #garneau #liveyourdream #nopainnogain #quintanarootri @quintana_roo_tri @ntrecovery @baseperformance @cfltriclub @advancedcyclespr @ironmantri @usatflorida @rudyprojectna @zootsports @rokasports #breakinglimits @outgamesmiami @gaygames #gaytriathlete #glbt #gayrights #equality #workhardplayhard @proformsupplements #proformsupplements #hyletenation @hylete #imsouthafrica #cfltriclub #freshlegsfaster @hyletenation @hylete @outgamesmiami #40racesbefore40 #orlandostrong #orlandopride

@basesalt @baseperformance

Happy New Year!

Hello Team,

I hope you all had an amazing New Years! Now it is time to get your resolutions in writing.

  • Step #1: What are your goals?
    • Write them down in a piece of paper and put them in your fridge.
    • How are you going to achieve them?
    • Are you going to do it alone? (You know for a fact that you need someone to hold you accountable.)
    • Stop making excuses!!!!
  • Step 2: Are you motivated and dedicated?
    • You might have signed up for a race cause you got motivated cause your friends signed up for it! However, it takes dedication to take the training in. So, take your calendar aside and schedule  your training in.Don’t let anything get in the way!
    • Talk with your coach to go over on what is realistic and expectations in reference to training.
    • Are you motivated enough to clean up your eating habits!
  • Step #3: You eat to train, you don’t train to eat!
    • You are not a dog! So, you don’t have to reward yourself with food!  Make wise choices!
    • Cut the crap out of your life! No more excuses!

Swim Clinics

We will be  hosting a progression of swim clinics.  The Swim Clinic will be held at the Downtown YMCA.  You will need to bring your swim suit, goggles,  pull bouy, fins and paddles.  Only the first 25 athletes will be registered for the clinic. If there is more than 25 people who register, you will be placed on a waiting list. You will need to attend all clinics as this is a progression course. If you cannot commit to all clinics, you will not be added to the list. This is geared to all level of athletes. This will be held on the following dates:

  • January 7, 2016 – 2 pm
    • Module 1: Introduction to Swimming (Breathing, Floating, Kicking)
  • February 11, 2016 – 2 pm
    • Module 2: Gliding and Breathing – A
  • February 18, 2016 – 2 pm
    • Module 2: Gliding and Breathing – B
  • March 4, 2016 – 2 pm
    • Module 3: Hand movement and Stroke – A
  • March 11, 2016 – 2 pm
    • Module 3: Hand and Leg Coordination

Register at: https://docs.google.com/forms/d/e/1FAIpQLSf5FiGaHTT2Utwbua8Fh7QDymkXY8ybNM6wGkrbgbY0OeajWw/viewform?usp=send_form

Schedule

Time

Location

Sport

Coached

Monday

5:00 AM

Downtown YMCA

Swim

Non Coached

5:30 AM

Aquatic Center

Swim

Non Coached

Tuesday

5:00 AM

Downtown YMCA

Bike

Coached

Wednesday

5:00 AM

Downtown YMCA

Swim

Non Coached

5:30 AM

Aquatic Center

Swim

Non Coached

Thursday

5:00 AM

Downtown YMCA

Run

Coached

Friday

5:00 AM

Downtown YMCA

Swim

Non Coached

5:30 AM

Aquatic Center

Swim

Non Coached

Saturday

7:30 AM

Lee Vista / 436

Bike / Run

Coached

Sunday

6:00 AM

Downtown YMCA

Long

Non Coached

The swim workouts will be posted the day prior to the workout. Please print it out and bring it with you.

OFF Season – Block Schedule

Hello Team,

I hope you are all doing well. Congratulations to the following athletes who have raced this week so far:

  • Quincy Collins
  • Judy Hill
  • David Berlant
  • Dan Grieb
  • Yara Idelfonso
  • Julian Perez

I am very proud of all of you.

Block Training

We are going to be doing a block focus training every three weeks. Which means, the weeks will look like this:

  • Run Block
    • Nov 13
    • Nov 21
    • Nov 28
  • Bike Week
    • Dec 5
    • Dec 12
    • Dec 19
  • Swim Week
    • Dec 26
    • Jan 2
    • Jan 9

Schedule

You will have several 3 – 4 main workouts to focus on per week. However, you will have one or two practices of  the other two disciplines. Enclosed you will find the schedule for this week:

Mon Tue Wed Thu Fri Sat Sun
Time 5:20 am 5:00 am 5:00 am 5:00 am OFF 7 am 6:30 am
Location Aquatic Center Downtown YMCA Downtown YMCA Downtown YMCA Lee Vista / 436 Downtown YMCA
Sport Swim Bike/Run Run – Stamina Run – Endurance Bike/Run Run – Tempo
Duration 75 min 2 hours 90 min 90 min 2 – 3 hours 75 min

Week of October 24 – 30, 2016

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

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

New Year’s Week – December 29 – January 4, 2015

Countdown to big events!

  • CFL Tri Club Kick OFF Meeting – 13 days
  • IM 70.3 Puerto Rico – 75days
  • IM 70.3 Haines City – 112 days
Holiday Schedule! 

The Downtown YMCA has a revised schedule due to the holidays. Please review:

  • New Year’s Eve 12/31
    • 5 am – 4 pm
  • New Year’s Day – 7 am – 7 pm

2015 CFL Tri Club Kick Off Meeting – Save the Date

When: January 10, 2015 – 9 am

Location: Downtown YMCA
433 N. Mills Ave.
Orlando, FL 32803

Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida. Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

For more information: 321-443-0073

Training Schedule

Tuesday

  • 5:00 am – Downtown YMCA – Bike Trainer / Run

Wednesday

  • 5:30 am – Aquatic Center YMCA – Swim

Thursday – New Year’s Day

  • 5:00 am – Downtown YMCA- Long Run
  • 7:15 am – Downtown YMCA – Spin Class
  • 8:15 am – Downtown YMCA – Spin Class
  • 12:00 n – Downtown YMCA – Spin Class

Friday

  • 5:30 am – Aquatic Center YMCA – Swim – James Nunn

Saturday

  • 7:30 am – Killarney Station – Clermont
    • Hill Repeats
      • 2 hour ride followed by a 20 min run
        • Ride at Zone

Sunday

  • OFF