Location: Aquatic Center YMCA
Time: 5:30 am
Sport: Swim
Focus: Muscular Endurance
Note: Upon arrival please get your dry Land dynamic warm ups.
Tag Archives: triathlon
Friday – Open Water Swim
Lucky’s Lake at 6:15 am
If you can’t go to Lucky’s, please do the following workout:
Workout type: Swim
500 warm up focusing on distance per stroke
10 x 50 as drill down swim back
single arm drill and fist drill
main set:
5 x 100 on the 2:20 hard efforts
200 buoy pull
5 x 100 on the 2:10 harder effort
200 buoy pull
5 x 100 on the 2:00 hardest effort
CD
200 choice
Base Performance Discount Code
We have a 20% code named “CFL18” This is for use all year around.
I will get you a special 50% off all hydro and variety pack of bars as well. This will be available until the end of the 20th of April. it will be “50CFL18”
Friday – Swim (Read)
Hello team,
Enclosed you will find the swim workout for tomorrow. I will not be at the aquatic center or Lucky’s lake. Please follow the prescribed workout.
If you are racing this weekend, take tomorrow off!
Swim workout:
Warm up:
3 x 125 as 100 Free / 25 Stroke with 15 sec recovery
4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery
6 x 100 as 50 build / 50 easy pull with 15 sec recovery
Main set:
300 Free at 85%
3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI
100 easy
Kick set
100 easy kick with board
4 x 50 kick with board with 15 sec recovery
4 x 25 kick with board at 100%
Pull set:
8 x 150 pull as 50 85% / 50 at 75% / 50 at 85%
Cool down:
100 stroke
Week Update – April 5 – 8, 2018
Hello Team,
Birthdays in April
- Sara Guerra
- Julian Perez
- Pam Sumner
- Valerie Barbosa
- Andy Heinrich
Schedule
Enclosed you will find the schedule for this week:
|
Time |
Location |
Sport |
Duration |
|
| Monday |
5:30 AM |
Aquatic Center | Swim / Run | 1 hour 30 min swim and 30 min run |
| Tuesday |
5:00 AM |
DTWN YMCA | Bike / Run | 2 hour bike / 30 min run |
| Wednesday |
5:30 AM |
Aquatic Center | Swim | 1 hour 30 min swim |
| Thursday |
5:00 AM |
Downtown YMCA | Run | 30 min bike prior to Track at the track and then speed work at the track |
| Friday |
5:30 AM |
Aquatic Center | Swim | 1 hour 30 min swim |
| Saturday |
7:00 AM |
UCF Research Parkway | Bike / Run | 3 hour ride (Zone 2) / 30 min run |
|
7:30 AM |
Lucky’s Lake | Tri Pre Race | 20 min Swim / 20 min bike / 20 min run | |
| Sunday |
6:00 AM |
Clay Road | Run | 1 – 1.5 loops |
Happy Easter
Hi everyone!
I hope you all having an amazing evening! Enjoy your Sunday! Here is the workout for tomorrow:
Haines City Athletes
8 mile run as 5 miles at zone 2/endurance with the last 3 miles at race pace effort.
Hawaii and Chattanooga Athletes
Warm up: 15 min easy focus on high cadence easing into Zone 2
Include 4 x 20 sec accelerators with 40 sec recovery
Main set:
- 5 x 8 min tempo with 1 min walk 3 min jog
- 10 min at your long run pace or zone 2
Cool down
- 5 min easy
St Anthony’s Athletes
- Warm up: 15 min easy focus on high cadence easing into Zone 2
- Include 4 x 20 sec accelerators with 40 sec recovery
Main set:
- 5 x 6 min tempo with 30 sec walk 2:30 min jog
- 4 x 30 sec at 1k pace with 1:30 jog
Cool down
- 5 min easy
Saturday – Bike/Run
Saturday
Bike / Run
Group A: Dtwn Ymca – 6 am
Must have lights and ride/draft 20-24 mph
Group B: Advanced Cycle (Lee Vista and 436) – 7 am
All levels
Will assign workout At advanced check.
All groups will roll out 15 min past the hour… no exceptions.
Duration: 2-3 hours followed by a 30 min run
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Friday – Swim
Thursday – Brick
Thursday
Brick – Bike and Run
Location: YMCA / Track
Special note: bring your bike trainer to the Howard Track Middle School
Time: 5:00 am
Wednesday – Swim
