Tag Archives: swimming

Thursday – Track

  • Location: Downtown YMCA
  • Time: 5 am
  • Duration: 90 min

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

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

 

Friday Tonight – Club Social


Good morning team ,

We are having our happy hour tonight at 5:30 pm at Carmel restaurant in Winter Park! 

140 N Orlando Ave

Winter Park, FL 32789

United States

We are going to be celebrating a few things, our  athletes recent accomplishments and saying goodbye to Leslie Wolcott. Leslie will be moving on Monday up to North Carolina. 

Come and say goodbye and have a drink. The club will order appetizers. 

Look forward on seeing you there. 

Week of July 24 -30, 2016

Hello team,

Please find the schedule for this week:

  • Monday
    • 5:00 am
    • Downtown YMCA
    • Two Options
      • Option 1: Bike Ride 2 hours – You will need lights for the ride
      • Option 2: Swim workout
  • Tuesday
    • 5:00 am
    • Downtown YMCA
    • Bike / Run
    • Duration: 2 hours
  • Wednesday
    • 5:00 am
    • Downtown YMCA
    • Swim
  • Thursday
    • 5:00 am
    • Downtown YMCA
    • Run Track
  • Friday
    • 5:00
    • Downtown YMCA
    • Swim
  • Saturday
    • 6:30 am
    • Killarney Station
    • Duration: 3 – 4:30 hours
  • Sunday
    • 6:00 am
    • Clay Road
    • 14 – 16 miles

Week of June 8, 2016

Hello team, 

Congratulations to

  • Maria Tondolo
  • Alfredo Solarte
  • Michael Melton
  • Brenda Prenitzer
  • Kyle Coon
  • Anna Emery
  • Gustavo Navas
  • Chester Cooper
  • Steve Dickson
  • Brendan Curl
  • Kevin Bickley
I am proud of all of you.
June 8, 2016:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Time:
5:30 AM
5:00 AM
5:30 AM
5:00 AM
5:30 AM
6:30 am
OFF
Location:
Aquatic Center
DTWN
Aquatic Center
DTWN
Aquatic
 Center
Kilraney station
Sport:
Swim
Bike/Run
Swim
Run
Swim
Bike / Run
Duration:
1h 30m
90 min bike /
 30 min run
1h 30m
Tempo – 90 min
1h 30m
3 hour ride
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,

Week of May 24 – 28, 2016

Hello team, 

Congratulations to

  • Luis Ortiz
  • Kathy Palazzo
  • Pat Smith
  • Jennifer Sturgess
  • Michelle Hill
  • Jason Sanders
  • Leslie Wolcott
  • Karen Bhilar
  • Jason Sanders
May 24 – 28, 2016:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:30 AM 5:00 AM 5:00 AM 5:00 AM 5:30 AM 6:30 am OFF
Location: Aquatic Center DTWN Run DTWN
Aquatic
 Center
Lee Vista / 436
Sport: Swim Bike/Run Run Bike/Run Swim Bike / Run
Duration: 1h 30m 90 min bike / 30 min run 1h 30m
Map
Distance: 3.47 mi
http://www.mapmyrun.com/routes/view/1088018504
90 min bike / 30 min run 1h 30m Brick
Club Races!
Cruise

Book Today – December 16 – 19, 2016!
Enjoy a weekend celebration at the Caribbean of training, dancing and having fun.

For more information, visit www.tricruises.com

Booking form: Download
PDF: Flyer
More information to follow soon.

Discounts:
  • Advanced Cycles: Mention the CFL Tri Club
  • Xterra Wetsuits: CO-TripK
  • Skin Strong: CFTC2016
  • SommerSports: CFLTRICLUB12016    this code is good for 10% off Sommer Sports owned events and will expire March 31st, 2016.
  • Tri Peak Athlete: Bike Fitting $25 dollars off. Schedule your appointment. 321-443-0073
  • Premier Bike Transport: CFLTRI2016

Seated dumbbell curl tips

hereby some  seated dumbbell curl tips, have a great workout !

  1. Sitting on the long side of a bench  may promote a rounded back, which is potentially dangerous to the lower back when lifting the weights. your torso should remain erect throughout the movement.
  2. Hold your breath on the exertion. when you exhale as you raise the dumbbells, you lose stability of the torso, especially of the spine. You may find your trunk “collapsing” as a result, which weakens the pull of the muscles and may cause low-back injury.
  3. Keep your elbows at your sides as you flex. if you elbows move forward, the movement becomes easier but the effectiveness of the muscular contraction decreases because you’re not longer pulling directly against the force of gravity.
  4. Curling both arms at the same time is more efficient. when you alternate arms, you may bend sideways on each repetition. If your back is slightly rounded as you bend to the side, it creates a greater potential for low-back injury.
source : muscle & fitness

Swimsuit care

Chlorine bleaches  in swimming pools quickly breakdown swimsuit fabrics.
Swimsuits used in the open water have much longer livers.
In either case, caring for your swimsuits will extend their lives.

  •  Hand-wash the swimsuit
  • Gently wring the water out of the swimsuit
  • hang-dry inside the shower, or place it where it can drip-dry
  • While the sunshine will dry a swimsuit faster than inside the house, sunlight fades and break down the swimsuit fabrics.
  • Avoid putting swimsuits in the dryer. High heat cooks the material, especially lycra, and it have a very short life.
  • wash your swimsuit with soap and water while you’re in the shower, to save time; when you’re done, wrap  your swimsuit in a towel to absorb the moisture, then hang it to dry.

 

Source: Open water swimming Manual by Lynne Cox