Tag Archives: swim

Triathlete Swim Gift Ideas

Swim Gear
MP Michael Phelps Focus Swim Snorkel
by Aqua Sphere
Link: http://a.co/3ZZSJDr
 
U.S. Divers Sea Lion  Jr Fin (Yellow/Blue, Size- 12-1)
Speedo Rubber Swim Fins
by Speedo
Link: http://a.co/2yI6IdL
Aqua Sphere Michael Phelps Strength Paddle
by Aqua Sphere
Link: http://a.co/5OTlJHl
 
Speedo Swim Training Aid Pull Buoy
Speedo Swim Training Aid Pull Buoy
by Speedo
Link: http://a.co/0uHVp0F
 
FINIS Pulling Ankle Strap (Leg Band)
FINIS Pulling Ankle Strap (Leg Band)
by FINIS
Link: http://a.co/eO7j6tj
Mesh Draw String Equipment Bag with Shoulder Strap for Swimming, Snorkeling and Scuba Diving
Mesh Draw String Equipment Bag with Shoulder Strap for Swimming, Snorkeling and Scuba Diving
by Start Smart
Link: http://a.co/1A3sYIK

Wednesday – Swim

Warm up:

800 choice

4 x 50 drill with 15 Ri

Main Set:

8 x 400 as:

3 free on 15 sec RI

2 as 4 x 100 on 15 sec RI

3 free on 30 sec RI

All faster than race pace Zone 3

Cool Down: 600 easy choice

Thanksgiving week!

Congratulations to all of the athletes who raced this past weekend in Ironman Arizona!

  • Ana Caminas
  • Alfredo Solarte
  • Jose Lopez
  • Judy Hill

Enclosed you will find the schedule for this week:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time:

5:00 AM

5:00 AM

5:00 AM

7:00 AM

7:30 AM

Holiday Time – You are on your own. Run Workout for Sunday Enclosed!

Location:

DTWN

DTWN

DTWN

DTWN

Lucky’s Lake

Sport

Swim

Bike/Run

Swim

Run

Open Water

Duration:

1h 30m

2h

1h 30m

Turkey Trot

1h 30m

Sunday Run workout:

  • Warm up:
    • 15 min easy
      • Include 4 x 30 sec pickups with 90-second recoveries with
    •  7 min moderate pace… slightly faster than your first 15 min.
  • Total Warm up: 30 min
  • Main Set:
    • 4 x 5 min at tempo pace with 30 sec jog and 2:30 min jog.
    • Please try and keep the same pace in all of them.
    • 15 min aerobic pace
  • Cool Down: 5 min easy

CFL Tri Club – Nov 16 – 19, 2017

Thursday, November 16, 2017

  • 5am – DTWN YMCA
  • Speed Work / Track

Friday, November 17, 2017

  • 5:30 am – Aquatic Center
  • Muscular Endurance / Swim

Saturday, November 18, 2017

  • Long Run / On your own
  • Warm up:
    • 15 min easy
  • Main set:
    • 6 x 8 min at Tempo pace with 30 sec walk / 1:30 min jog
  • Cool down:
    • 5 min easy

Sunday, November 19, 2017

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