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”

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.

Tuesday – Bike/Run Session

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

Monday – Swim

Thursday, November 30, 2017 – Track

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

• Horrible One Hundred
• Location: Clermont, FL
• Register: http://www.horrible-hundred.com

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

4th of July Training Schedule

Location: Downtown YMCA

Duration: 2 hours

Sport: Bike /Run

Time: 5:00 am