Location: Lake Louisa State Park, 7305 US Hwy 27, Clermont, FL 34711
8:00 am – Park gate opens at 8am. $5 per car to enter.
After you leave guard house, drive approximately 1.25 miles to first right turn. Turn right and then proceed approximately 1.75 miles to end of road and park on back side of parking lot.
*We will practice all recommended social distancing.
Wear and bring all your gear to practice running and biking. Bring hydration. Bring nutrition.
Athletes/Unified Partners/Volunteers: Please RSVP by reply email to advise if you plan to attend.
If you are new athlete, please let me know if you have a partner or need a partner for the clinic.
If you are a new Unified Partner or new Volunteer, please let me know if you have an athlete or how you would like to volunteer at the clinic.
As always, please call or email me if you have any questions!
Also, please let me know if you want to be removed from this email group.
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
2 x 150 free – focus on distance per stroke (DPS) with 15 sec recovery
Kick Set:
4 x 75 as Side to Side kick with one arm extended in front of you. You can use a snorkel. With 15 sec recovery
4 x 50 kick with board with 15 sec recover. Start easy and then finish strong.
Drill Set:
2 rounds of: 4 x 50 Drill set with 20 sec recovery.
50 right arm
50 left arm
25 right arm / 25 left arm
25 Tarzan drill / 25 free
Note:
Single arm drill: When doing the single arm drill, you will use a board and with the arm that you are using you want to make sure that the Hand enters slightly in the middle of the board and extend your hand under/passing the board. This will emphasize on your extension, body rotation and catch.
Tarzan drill: when doing the Tarzan drill you’ll be swimming with your head above the water. Make sure that you’re looking for the entire time and that your head is not moving from side to side.
Swim set:
6 x 50 free at 85% with 15 sec recovery
100 easy free
4 x 25 free fast with 20 sec recovery. (Note: your body could be tired after doing all the drill work, don’t get sloppy and emphasize on your form when going fast. I don’t want you flaring your arms like a maniac, make each stroke count)
Pull set:
4 x 75 pull buoy and paddles with 15 sec recovery
Cool down:
200 choice
Weekly Training Schedule
2021 – Join The Club
Please use the following link and complete an athlete profile.
2020 CFL Tri Club Kick Off Meeting – Save The Date
Healthy Snack Tip
Snack Time: 10 am or 3 pm
2 celery sticks
1 tbsp of peanut butter
Note:
Benefits of
Celery: Actually celery is one of the most alkaline foods you can eat! Research suggests that an alkaline diet lengthens life and prevents chronic diseases. Celery juice is highly nutritious. Celery is loaded with essential minerals and vitamins such as folate, potassium, vitamin B6, vitamin K and vitamin C. (Gabrielle, 2020)
Peanut Butter: Jump to Potential Health Benefits of Peanut Butter — Improved Heart Health One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid is shown to help maintain good cholesterol, blood sugar, and blood pressure. Managing these levels in your body can lower the risk of heart disease. Peanut butter also contains omega-6.
Please grace us with your presence in our annual Holiday Party. We will still be practicing social distancing and respect to others space. So if you are sick or have been compromised… don’t come! However, if you are healthy and want to have a good time with friends…. join us on December 17, 2020 at 6:30 pm.
What to bring:
Bring a dish
wrapped gift as we will be doing our traditional White Elephant Exchange. (Gift $25 dollars)We understand some people will be hesitant to come, but it is at your discretion.
Dress pretty!
We understand some people will be hesitant to come, but it is at your discretion.
Enclosed you will find the schedule for this week:
If you have any questions, please do not hesitate to contact me.
Hector L Torres
USAT Elite Coach, USAC Lv 2, USAS, USAW, USATF & MS Training Peaks University Lv 1
Special Olympic Florida Triathlon Coach
Tri Peak Athlete, LLC – 617 Virginia Dr. Orlando, FL 32803
Work: 321-247-5768Cell: 321-443-0073
www.tripeakathlete.com E-MAIL CONFIDENTIALITY NOTICE: This e-mail, including any attachments, may contain material protected and governed by the Health Insurance and Portability and Accountability Act (HIPAA). This e-mail and any files transmitted with it are confidential and are intended solely for the use of the individual or entity to which they are addressed. The authorized recipient of this information is prohibited from disclosing this information to any other party unless authorized. If you are not the intended recipient of this e-mail, please note that you have received this e-mail in error and any use, dissemination, forwarding, printing or copying of this e-mail is strictly prohibited. If you have received this e-mail in error, please immediately contact the sender of this message. -=-=-=-=-=-=-=-=-=-=-=
Hector L Torres
USAT Elite Coach, USAC Lv 2, USAS and USATF & MS
Training Peaks University Lv 1
Tri Peak Athlete, LLC
617 Virginia Dr.
Orlando, FL 32803
Work: 321-247-5768
Cell: 321-443-0073 http://www.tripeakathlete.com
E-MAIL CONFIDENTIALITY NOTICE: This e-mail, including any attachments, may contain material protected and governed by the Health Insurance and Portability and Accountability Act (HIPAA). This e-mail and any files transmitted with it are confidential and are intended solely for the use of the individual or entity to which they are addressed. The authorized recipient of this information is prohibited from disclosing this information to any other party unless authorized. If you are not the intended recipient of this e-mail, please note that you have received this e-mail in error and any use, dissemination, forwarding, printing or copying of this e-mail is strictly prohibited. If you have received this e-mail in error, please immediately contact the sender of this message. -=-=-=-=-=-=-=-=-=-=-=
