Tag Archives: ymca

Coach's Corner

Wednesday – Track 6 am

November 4, 2020 Tri Peak Athlete, LLC Leave a comment

Time: 6 am

Sport: Run – Track workout

Location: Howard Track Middle School

Coach's Corner

Tuesday / Bike Trainer

November 3, 2020 Tri Peak Athlete, LLC Leave a comment

Time: 5:30 am

Duration: 90 min

Coach's Corner

Weekend Update – Oct 31- Nov 1

October 30, 2020 Tri Peak Athlete, LLC Leave a comment

Enclosed you will find the update for this weekend:

Saturday

Location: UCF Research Parkway/ Discovery Dr
Time: 7:15 am
Duration: 2:30 – 5 hours
Note: depending on race you are training for will vary length of workout.

Sunday

Location: Baldwin Park
Time: 7:00 am
Distance: 6 – 15 miles
Note: Depending on race you are training for will vary length of workout.

Coach's Corner

Monday – Swim

October 19, 2020 Tri Peak Athlete, LLC Leave a comment

Warm up:

200 free
4 x 50 Scull /Swim with 15 sec recovery
4 x 75 Build with 15 sec recovery

Main Set:

4 x 200 Pull with 15 sec recovery

Get out of the water after each 200 and give me 20 Lat Pulls with the tubing –

1 min bonus rest

4 x 100 (Race Pace + :15 sec) SI

Swim each 100 at 2-5 sec, faster than race pace

Cool Down: 600 (100 Swim, 100 Kick)

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If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.wordpress.com/join-today/

Coach's Corner

Friday – Swim Workout

October 16, 2020 Tri Peak Athlete, LLC Leave a comment

Swim Workout
Warm up:
200 free
200 kick with board
200 pull with buoy and paddles
200 choice

Drill work:
6 x 50 as 25 drill/ 25 free with 20 sec recovery

catch up (focus on your extension and passing the hand in front of you )
fist drill (emphasize on a high elbow catch and engaging you last during this drill)
*Note: when doing drill work take your time don’t rush it

Main set:
3 rounds
4 x 100 at 85 – 90% of you threshold effort with 20 sec recovery
100 kick
4 x 50 at 90 – 95% of your threshold effort with 15 sec recovery
100 kick
4 x 25 sprint with double the time it took you to complete for recovery. For example, if it took you 17 seconds to complete a 25; then you have 35 sec for recovery. Try to hold the same pace on all of them. Strong streamline push off the wall.
—- 1 min rest in between each round. ——-
Cool down:
100 choice

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Coach's Corner

Wednesday – Track

October 14, 2020 Tri Peak Athlete, LLC Leave a comment

Coach's Corner

October 5 – 11, 2020

October 5, 2020 Tri Peak Athlete, LLC Leave a comment

Hello Team,

I hope you are all having an amazing day. I wanted to point out a few things:

October Birthdays
North Carolina Training Schedule (Oct 14 – 18, 2020)
Weekly Training Schedule (Oct 5 – 11, 2020)

Happy Birthday October

Kim Capps
Chris Nikic
Mike Hoffman
Anne Pellegrino
Brian Leonard
Mary Toston
Jeff Wagner
Sarah Streff
Steve Greiger
Mark Schiess
Ken Genova

North Carolina Camp Training Schedule

	Wednesday	Thursday	Friday	Saturday	Sunday
7 AM		Open Water Swim	Open Water Swim	Open Water Swim	13 mile run
8 AM				3 hour ride / 45 min run
9 AM	Drive to North Carolina				Drive Home to Florida
10 AM		2 hour ride	HIIT Presentation
1 PM		Lunch	Lunch	Lunch
5 PM		30 min Recovery Run	30 min Recovery Run	30 min Recovery Run
7 PM	Dinner	Dinner	Dinner	Dinner

October 14 – 18, 2020

Weekly Training Schedule – New

	Time	Workout	Location	Note
Monday	6:30 AM	Swim	Lucky’s Lake	Registration link: https://register.luckyslakeswim.com
	11:30 AM	Bike Ride	LA Fitness Goldenrod	2 hour ride
Tuesday	5:30 AM	Bike Trainer at Tri Peak Athlete and Virtual Session		Zoom ID: 876-0321-0273
	7 AM	Run	Tri Peak Athlete	1h 25m
Wednesday	6:00 AM	Track	Howard Track Middle School
	11:30 AM	Bike Ride	LA Fitness Goldenrod	2 hour ride
Thursday	5:30 AM	Bike Trainer at Tri Peak Athlete and Virtual Session		Zoom ID: 876-0321-0273
Friday	6:30 AM	Swim	Lucky’s Lake	Registration link: https://register.luckyslakeswim.com
	9 AM	Yoga	Tri Peak Athlete or Virtual	Zoom ID: 876-0321-0273 or in person. Must have mat.
Saturday	Group A: 5:30 AM Group B: 7:00 AM	Group A: 5 hours Group B: 3 hours	Group A: Tri Peak Group B: UCF Research Parkway	Make sure you have lights for the ride.
Sunday	7 AM	Run	Baldwin Park

If you have any questions, please do not hesitate to contact me.

Hector L Torres

USAT Elite Coach, USAC Lv 2, USAS and USATF & MS Training Peaks University Lv 1
Tri Peak Athlete, LLC617 Virginia Dr. Orlando, FL 32803Work: 321-247-5768Cell: 321-443-0073www.tripeakathlete.com
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