Tag Archives: swim

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.

Week of March 12 – 18, 2018

Hello Team,

I hope you had a great weekend. Congratulations to all of the athletes who raced this weekend.

Luis Ortiz

Jack Rosser

Every single race that we do, there is a lesson to be learned. We could do all the training in the world with perfect conditions; however, on race day, what matters is how mentally prepared we are for the unexpected to occur. Mental toughness and true GRIND is what makes us different from the rest, being prepared for the unexpected and making the right choices is what matters.

I have taugh my athletes to push through pain and to work hard. Never giving up and pushing through anything is one of our core values of the central Florida Tri CLub and Tri Peak Athlete.

This week is race week for many of you, and I expect all of you to perform your best. I don’t care if you come dead last, but when I ask you my athlete “Did you do your best?” I expect the answer to be “Yes!” If doubt ever comes your way, I want to go back to all of the training, to all of the Burpees, all of the yardage in the pool, the times I’ve asked you to jump in cold water when you didn’t want to, all this 800 on the track when it was cold outside, wall balls, push-ups, lunges, squats, and assault bike workouts and remember how hard you pushed. Excuses are not acceptable! Excuses are tools of the incompetent used to build bridges to nowhere and monuments of nothing!I know what you are capable of, it is time to Grind!


Enclosed, you will find the training schedule for this week:(Note: The aquatic center is going to be closed due to national championships. Therefore, we are going to be going to Lucky’s Lake; however, if you cannot make it to Lucky’s Lake I’ll be posting a swim workout so you could you do it on your own.)Monday – Swim

  • Workout provided or Lucky’s Lake

Tuesday – Bike/Run

  • Downtown YMCA
  • 5:00 am

Wednesday – Swim

  • Workout provided or Lucky’s Lake

Thursday – Track

  • Downtown YMCA
  • Time: 5 am

Friday – Swim

  • Workout provided or Lucky’s Lake


  • Clermont half or sprint


  • Clermont Super sprint
  • Clermont International Distance

Week Breakdown – Feb 13 – 18

Wednesday (Valentines Day)

  • 5:30 am
  • Aquatic Center
  • Sport: Swim


  • 5:00 am
  • Downtown Ymca
  • Sport: Run/ Track


  • 6:30 am
  • Lucky’s Lake
  • Door: Open Water Swim

Saturday – https://www.facebook.com/events/398746940574589/

  • 7:00 am
  • Advanced Cycle (436 and Lee Vista)
  • Bike/Run

Sunday -Optional – https://www.facebook.com/events/2044853205785787/

  • 6 am
  • Clay Road – 1 loop

Sunday – Brick Workout

Location:  Lake Louisa State Park

7305 US Highway 27, Clermont, Florida 34714

Facebook link: https://www.facebook.com/events/331011660739194/

Time: 8 am

Note: There is a Fee entering the park, make sure you bring cash!

Bring Bike and running gear. Do not forget to bring your nutrition and hydration!


Saturday – Bike Ride/Run (Sign up)


Location: Lake Minneola Waterfront Park – (100 3rd St, Clermont, FL 34711)

Register: https://www.facebook.com/events/451580455281000/

Time: 7:00 am – Roll out

Duration: 2:30 – 3 hours

Please bring appropriate nutrition and hydration for the ride. Also, please provide your phone number to the Assistant coaches before rolling out. You will have a 20 min run after the bike ride. I don’t care how beat up your legs are….. you need to go run… no excuses.