Tag Archives: training

Weekend Update – March 2 – 3, 2018

Friday – Run / Open Water Swim 

  • Location: Lucky’s Lake
  • Time: 5:30 am
  • Note: Run 30 min prior to swim and park outside Lucky’s house!
  • Coach Torres will be riding out of the DTWN YMCA at 5:30 am towards Lucky’s Lake, swim two laps and ride back. If you will like to join him, please arrive 10 min prior to ride out so they can leave on time.

If you are going to swim at the Aquatic Center, here is the workout:

  • Warm up:
    • 400 free / 200 kick
    • 6 x 50 drill with 15 sec recovery
      • Drill: Single arm fist drill – If you have a snorkel use it.
    • 100 easy pull
  • Main set:
    • Endurance workout with a few pick ups
    • 10 x 100 as 75 mod / 25 tempo with 15 sec recovery . Keep the same time on all 10
    • 100 easy pull no paddles
    • 10 x 75 as 50 mod / 25 tempo with 10 sec recovery. Keep the same time on all 10
    • 100 easy pull no paddles
    • 10 x 50 as 25 mod / 25 tempo with 5 sec recovery . Keep the same time on all 10
  • Cool down: 100 easy

Saturday – Two Options

Option 1:

  • Best Damn Race
  • Location: Downtown Orlando
  • Time: 7:00 am

Option Two: 

Sunday – Lake Eva Park / Haines City Bike Course 

Saturday – Bike Ride/Run (Sign up)

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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.

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Saturday – Bike Trainer (Only 6 spots left)

Only six spots left for tomorrow’s bike trainer session. You must confirm via facebook at:

https://www.facebook.com/events/431167700631934/

It is gong to be cold in the morning. We are riding up to 3 hours.

Starting at 5 am.

12 th Annual CFL Tri Club Kick Off Meeting

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Don’t forget Saturday, January 20, 2017 at 2:30 pm the CFL Tri Club annual kick off meeting at the Downtown YMCA (433 N. Mills Ave. Orlando, FL 32803)

 

Thursday – Bike Trainer session

It is going to be low 30 degrees tomorrow’s; therefore, we are biking tomorrow at 5:00 am at the Downtown YMCA.

CFL Tri Club Weekend Update

Saturday – Bike

  • Time: 7:00 am – Rollout
  • Duration: 3 hours
  • Location: Advanced Cycle on Lee Vista and 436.
  • Note: 20 min run after bike

Sunday – Long Run (Christmas Eve)

  • Time: 6:00 am – Run out
  • Duration: 10 – 15 Miles
  • Location: Downtown YMCA – 433 N mills Ave. Orlando, Fl 32803
  • Note: several paces, bring your nutrition

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

Thursday – Track

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