Tag Archives: trail

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

 

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

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