Tag Archives: ymca

Thursday – Bike Trainer session

It is going to be low 30 degrees tomorrow’s; therefore, we are biking tomorrow at 5:00 am at the Downtown YMCA.

CFL Tri Club Weekend Update

Saturday – Bike

  • Time: 7:00 am – Rollout
  • Duration: 3 hours
  • Location: Advanced Cycle on Lee Vista and 436.
  • Note: 20 min run after bike

Sunday – Long Run (Christmas Eve)

  • Time: 6:00 am – Run out
  • Duration: 10 – 15 Miles
  • Location: Downtown YMCA – 433 N mills Ave. Orlando, Fl 32803
  • Note: several paces, bring your nutrition

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