Tag Archives: ymca

CFL Tri Club – Nov 16 – 19, 2017

Thursday, November 16, 2017

  • 5am – DTWN YMCA
  • Speed Work / Track

Friday, November 17, 2017

  • 5:30 am – Aquatic Center
  • Muscular Endurance / Swim

Saturday, November 18, 2017

  • Long Run / On your own
  • Warm up:
    • 15 min easy
  • Main set:
    • 6 x 8 min at Tempo pace with 30 sec walk / 1:30 min jog
  • Cool down:
    • 5 min easy

Sunday, November 19, 2017

Sponsors.001

Thursday – Track

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

Monday – Swim

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

  • Julie Gennarino
  • Julian Perez
  • Maria F Tondolo
  • Jerome Bareth
  • Dan Grieb
  • DAVID Berlant
  • Robbie Berlant

I am very proud of all of you

I just landed in Orlando and won’t make it to tomorrow swim workout!

Please do the following:

Warm up:

3 x 500 as 500 FREe / 500 Pulliam / 500 kick

Main set

4 x 200 free at 85% with 20 sec recovery

100 easy free

4 x 150 as 50 kick /100 fast free with fins / 50 kick with 20 sec recovery

4 x 100 at 90% with 15 sec recovery

Cool down:

300 as 100 free / 100 drill / 100 choice

Happy New Year!

Hello Team,

I hope you all had an amazing New Years! Now it is time to get your resolutions in writing.

  • Step #1: What are your goals?
    • Write them down in a piece of paper and put them in your fridge.
    • How are you going to achieve them?
    • Are you going to do it alone? (You know for a fact that you need someone to hold you accountable.)
    • Stop making excuses!!!!
  • Step 2: Are you motivated and dedicated?
    • You might have signed up for a race cause you got motivated cause your friends signed up for it! However, it takes dedication to take the training in. So, take your calendar aside and schedule  your training in.Don’t let anything get in the way!
    • Talk with your coach to go over on what is realistic and expectations in reference to training.
    • Are you motivated enough to clean up your eating habits!
  • Step #3: You eat to train, you don’t train to eat!
    • You are not a dog! So, you don’t have to reward yourself with food!  Make wise choices!
    • Cut the crap out of your life! No more excuses!

Swim Clinics

We will be  hosting a progression of swim clinics.  The Swim Clinic will be held at the Downtown YMCA.  You will need to bring your swim suit, goggles,  pull bouy, fins and paddles.  Only the first 25 athletes will be registered for the clinic. If there is more than 25 people who register, you will be placed on a waiting list. You will need to attend all clinics as this is a progression course. If you cannot commit to all clinics, you will not be added to the list. This is geared to all level of athletes. This will be held on the following dates:

  • January 7, 2016 – 2 pm
    • Module 1: Introduction to Swimming (Breathing, Floating, Kicking)
  • February 11, 2016 – 2 pm
    • Module 2: Gliding and Breathing – A
  • February 18, 2016 – 2 pm
    • Module 2: Gliding and Breathing – B
  • March 4, 2016 – 2 pm
    • Module 3: Hand movement and Stroke – A
  • March 11, 2016 – 2 pm
    • Module 3: Hand and Leg Coordination

Register at: https://docs.google.com/forms/d/e/1FAIpQLSf5FiGaHTT2Utwbua8Fh7QDymkXY8ybNM6wGkrbgbY0OeajWw/viewform?usp=send_form

Schedule

Time

Location

Sport

Coached

Monday

5:00 AM

Downtown YMCA

Swim

Non Coached

5:30 AM

Aquatic Center

Swim

Non Coached

Tuesday

5:00 AM

Downtown YMCA

Bike

Coached

Wednesday

5:00 AM

Downtown YMCA

Swim

Non Coached

5:30 AM

Aquatic Center

Swim

Non Coached

Thursday

5:00 AM

Downtown YMCA

Run

Coached

Friday

5:00 AM

Downtown YMCA

Swim

Non Coached

5:30 AM

Aquatic Center

Swim

Non Coached

Saturday

7:30 AM

Lee Vista / 436

Bike / Run

Coached

Sunday

6:00 AM

Downtown YMCA

Long

Non Coached

The swim workouts will be posted the day prior to the workout. Please print it out and bring it with you.

Monday – Swim

Focus on taking your time on your drills. Don’t rush through them.

Warm:

  • 200 Free
  • 4 x 50 build 65 – 90% with 15 sec recovery 0
  • 2 x 100 kick with board at 70 – 75% with 10 RI
  • 100 Easy

Main Set:

  • 5 x 150 as 50 Mod/ 50 Fast / 50 MOD with 20 RI
  • 5 x 150 Pull at 85% with 20 RI
  • 4 x 100 as 25 MOD / 50 Fast / 25 MOD with 20 RI
  • 4 x 100 Pull at 85% with 20 RI
  • 4 x 75 as 25 MOD / 25 Fast / 25 MOD with 20 RI
  • 4 x 75 PULL  at 85% with 20 RI

Cool down:

  • 100 choice

Run after bike:  30 min easy

 

 

OFF Season – Block Schedule

Hello Team,

I hope you are all doing well. Congratulations to the following athletes who have raced this week so far:

  • Quincy Collins
  • Judy Hill
  • David Berlant
  • Dan Grieb
  • Yara Idelfonso
  • Julian Perez

I am very proud of all of you.

Block Training

We are going to be doing a block focus training every three weeks. Which means, the weeks will look like this:

  • Run Block
    • Nov 13
    • Nov 21
    • Nov 28
  • Bike Week
    • Dec 5
    • Dec 12
    • Dec 19
  • Swim Week
    • Dec 26
    • Jan 2
    • Jan 9

Schedule

You will have several 3 – 4 main workouts to focus on per week. However, you will have one or two practices of  the other two disciplines. Enclosed you will find the schedule for this week:

Mon Tue Wed Thu Fri Sat Sun
Time 5:20 am 5:00 am 5:00 am 5:00 am OFF 7 am 6:30 am
Location Aquatic Center Downtown YMCA Downtown YMCA Downtown YMCA Lee Vista / 436 Downtown YMCA
Sport Swim Bike/Run Run – Stamina Run – Endurance Bike/Run Run – Tempo
Duration 75 min 2 hours 90 min 90 min 2 – 3 hours 75 min

Wednesday – Swim Workout

Try and complete the workout in less than 80 min

Warm up: 500 Free

Kick: 8 x 50 Flutter or Dolphin on 1 min

Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15

Please pick an interval that will give you at least 10 sec recovery.

Swim: 5 x 100 free on 1:30

100 easy kick

Swim: 5 x 100 free on 1:25

100 easy kick

Swim: 5 x 100 free on 1:20

100 easy

Kick: 200 choice

Pull: 400

Swim 8 x 25 choice on :30

Cool Down: 200

Week of July 24 -30, 2016

Hello team,

Please find the schedule for this week:

  • Monday
    • 5:00 am
    • Downtown YMCA
    • Two Options
      • Option 1: Bike Ride 2 hours – You will need lights for the ride
      • Option 2: Swim workout
  • Tuesday
    • 5:00 am
    • Downtown YMCA
    • Bike / Run
    • Duration: 2 hours
  • Wednesday
    • 5:00 am
    • Downtown YMCA
    • Swim
  • Thursday
    • 5:00 am
    • Downtown YMCA
    • Run Track
  • Friday
    • 5:00
    • Downtown YMCA
    • Swim
  • Saturday
    • 6:30 am
    • Killarney Station
    • Duration: 3 – 4:30 hours
  • Sunday
    • 6:00 am
    • Clay Road
    • 14 – 16 miles