Tag Archives: usat

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

Saturday’s Bike Ride – April 21, 2018

Come and join the CFL Tri Club for the Saturday Bike workout. Starting at 7 am. Please RSVP by Friday at 12 n so the Coaches can make the arrangements necessary for pace groups.

Location: Lake Minneola Waterfront Park

Time: 7 am

Duration: 2:30 – 3 hours

Register: https://www.facebook.com/events/1577982822251428/

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

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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