Monday – Swim

Warm up: 500 Free Bilateral breathing

Main Set:
400 FREE Broken Descen on 1st – 4th 25 of each stroke (Rest :10 after 25)
5 x 50 Free on 1 min
5 x 50 back on 55 sec
5 x 50 FREE on 50 sec
5 x 50 KICK ONLY on 45 sec

12 x 50 Pull: free with paddles and tube Breath every 6 strokes on 50 sec
500 as (Free Get tim for total 500 swim. rest 10 sec after each distance.)
200
150
100
50
12 x 50 kick: all on 1 min
#1 – 3 butterfly kick
#4 – 6 backstroke
#7 – 9 flutter kick
#10 – 12 freestyle

Cool down
100 Free

Week of June 20 – 26, 2022 – TEST WEEK

Hi Everyone,

You all have done an amazing job these couple of weeks. However, it is time to set new benchmarks. I will be headed out of town to 70.3 Elsinore with the Team on Monday and return on Tuesday of next week. Coach Jeff will be leading the majority of the workouts. Please review the workouts and please do your best at each session.

These are the athletes racing in Elsinore 70.3 so you can track them:

• JoJo
• Andres
• Andy H.
• Don D
• Hector (Coach)
• Jennifer
• Carlos
• Brandon (Overseas)
• Zach

Schedule

New Zoom ID this week!

Join The Club

Track Practice

https://cfltriclub.wordpress.com/join-the-club/

FABLETICS – Body weight conditioning – SAVE THE DATE

Body Weight Conditioning with Hector Torres at Fabletics Orlando

Join us for a body weight conditioning class led by Hector Torres. 

Hector is a level 3 USA triathlon coach based out of Orlando, Florida. As an exercise physiologist & strength coach, he is well known for his top notch training. 

Join us for this completely FREE workout to take advantage of Fabletics awesome deals! All attendees will receive at least 25% off of their purchase on the day of the event. Drinks & snacks will be provided.

Register at: https://www.eventbrite.com/e/body-weight-conditioning-with-hector-torres-at-fabletics-orlando-tickets-367802285537

Week Update of June 15 – 19, 2022

Hello Team,

Track Workout

Enclosed you will find the revision of this week.

• Wednesday
  • Sport: Swim
  • Time: 5:30 pm
  • Location: ESPORTA – EAST Colonial / McGuire
  • Swim with Coach
• Thursday
  • Morning Session
    • Sport: Bike / Run
    • Time: 5:30 am
    • Location: Tri Peak and Virtual
      • Zoom ID: 868 0562 1340
  • Afternoon
    • Special Olympics Conditioning
    • Time: 4:00 pm
    • Location: Tri Peak Athlete
• Friday
  • Morning Sessoin
    • Sport: Bike
    • Time: 5 am roll out
    • Duration: 2 hours
    • Location: Advanced Cycle / Lee Vista and 436
      • Must able to hod 19 – 21 mph
      • Must have front and rear lights.
    • Led by Jen and Carlos
  • Afternoon Session
    • Sport: Bike Trainer
    • Time: 12n
    • Duration: 45 min
    • Location: Virtual Zoom ID 868 0562 1340

Saturday – Rainbow River

It’s a 3 mile, 72 degree spring fed River swim with the current and then lunch at Swampy’s Bar & Grille at the end of the swim. Meet at KP Hole Park Dunnellon, FL at 8am (you need to pay a small fee) and start swim at 8:30am. I know there are several interested. (Bring a WETSUIT)

This session will be led by Jen, Carlos and Jeff.

Sunday

• Sport: Run
• Time: 7 am
• Location: Baldwin Park
• Duration:
  • Oly: 1 hour
  • Half: 80 min
  • Full: 1:40 hr

2023 Club Race

Register: https://www.ironman.com/im703-eagleman?_ga=2.95715164.1376083652.1655305910-1553652652.1655305910

12 pm Bike Session

Zoom ID: 868 0562 1340

Monday – Swim

Warm up:

400 Freestyle
200 kick with board
Technique:
6 x 100 as 50 single arm drill / 50 free style with 20 sec recovery
(Emphasize on full extensions)
6 x 100 kick drill set as 50 with board / 50 kick on your back with 20 sec recovery
4 x 50 kick as hard as you can with 40 sec recovery

Main Set:
6 x 100 freestyle fast with 1 min recovery with fins.
recovery 1 min
300 steady state effort for time.

Cool down:
200 easy

Week of June 12 – 19, 2022

Hello Team,

What an amazing week it has been. Congratulations to all of the athletes who have raced this week! I am very proud of you:

• Ren – Sprint
• Jo K – AquaBike
• Janice – Sprint
• JoJo – Sprint
• Risa – 70.3
• Andrew – 70.3
• The Entire special Olympic Team

Schedule

We are back to normal. I have added a few things. Can’t wait to see you this week!

Join The Club

Come join the largest Triathlon Club in Central Florida and the most structured club in the Nation! All level of athletes are welcome: beginner, intermediate, advanced and physically challenged. We have a group of Elite USA Triathlon experienced coaches to help you achieve your goals. Coached sessions held 7 days a week.

Register at: https://www.active.com/orlando-fl/triathlon/camps/2022-cfl-tri-club-annual-membership-2021

CFL Tri Club – Week of May 5 – 12, 2022

Special Olympics and CFL Tri Club

Hello Team,

Congratulations to all of the athletes who raced this past weekend:

• Erika A.
• Kellie O
• Sergio
• Ana
• Sebastian
• Juan J

Schedule

I hope you are all having a good day! Enclosed you will find the schedule for this week. As you are aware, I am at the All Star Resort all week. Therefore, I am hosting the bike session at 5 am and it will be held virtually.

Please review the schedule

Weekend of June 3 – 5, 2022

Hello Team,

Please be aware that this weekend begins the USA Games held at the Wide World of Sports in Disney. It going to be a packed week. I am very happy to see how the community has come together to help these athletes. #inclusion

Enclosed you will find the schedule for this weekend:

Friday

Recovery Swim

• Rest or Swim On Your Own
• Warm up:
  • 5 x 100 as Free/Kick/Pull/Kick/Free all with 15 sec RI
• Main Set:
  • 4 x 200 free easy with 10 sec RI
  • 200 Kick
  • 3 x 200 free easy with 10 sec RI
  • 200 kick
  • 2 x 200 free easy with 10 sec RI
• Cool Down:
• 3 x 100 as Free/Pull/Free all with 10 sec RI

Saturday – Swim

• Time: 7:30 am
• Location: KP Hole Park – Map
• Note: Rainbow River Swim and lunch 3 mile, 72 spring fed River swim with the current and then lunch at the Swampy’s Bar and Grille at the end of the swim. Please arrive 30 minutes prior to start. You must bring a Wet Suit!
• Team Lead: Jennifer, Don and Zach

Sunday – Run On your Own

• It is the opening ceremony of the USA Games. Please get the run on your own. Keep up the good work.
• Distance:
  • Olympic: 8 miles
  • Half: 12 – 14 miles
  • Full: 14 – 16 miles

Week of May 31 – June 4, 2022

Hello team,

This is going to be a very busy week! Enclosed you will find the schedule with a few details. I moved the bike trainer session back to 5:30 am on Tuesday and Thursdays!

Join the CFL Tri Club

https://cfltriclub.wordpress.com/join-the-club/

Keep up the good work and I will see you all in the morning!

Coach Torres