CFL Tri Club

Hello Team,

I hope you are all doing well. I am in Cincinnati, OH with the Coopers and Ortiz Family. Luis and Chester will be competing at Youth/Junior Nationals. Make sure you send them good vibes.For those who were at swim practice this morning, I will like for you to review the following swim videos for Monday’s practice.  

Videos:

Feel free to contact me to elaborate on freestyle technique.
Issues:
1.       No Crossover
2.       Hydrodynamic streamlining
3.       Power Stroke Efficiency
4.       = dropped time
 
New video demonstrates proper position of forward freestyle arm  http://vimeo.com/36347420
The hand is 4-6 inches under the water surface directly in front of the shoulder – with no crossover. Other videos:

• http://vimeo.com/27623517
• http://vimeo.com/7735706
• http://www.metatube.com/en/videos/14847/Beijing-2008-Swimming-Men-4×100-Freestyle-Relay-Gold-Medal/
• http://vimeo.com/36347420

  Enclosed you will find the breakdown for this weekend:

  Saturday – August 2, 2014
  Location: Kilarney Station, Clermont, FL
  Time: 6:30 am
  Duration:  3 hours
  Note:
       Warm up: 10 min easy spin
      Include: 5 x 1 min accelerators with 2 min easy spin
      Main Set:
          – Half Ironman Augusta or Olympic – 50 – 60 miles
          – Ironman Cozumel – 4.5 hours – 80 – 90 miles
          – Ironman Florida or Hawaii – 5 hours / 90 – 100 miles
          Please practice with your nutrition and electrolytes. It is very hot outside. I understand it is recovery week; therefore, it is important you follow the prescribed training.
      Cool Down:  20 min easy run

  Sunday – August 3, 2014
  Location: Downtown yMCA
  Time: 6:00 am
  Duration: 90 – 115
  Note:
      Warm up: 10 min easy jog
      Include: 5 x 15 sec pick ups with 45 sec jog
      Main set:
          – Half Ironman Augusta  or Olympic; 10 –  12
          – Ironman Cozumel – 14 – 16
           – Ironman Florida or Hawaii – 16 – 18 miles
          Please practice with your nutrition and electrolytes. It is very hot outside. I understand it is recovery week; therefore, it is important you follow the prescribed training.

  You will have specifics for these workouts, please follow it.

  Keep up the good work and I’ll see you Monday Morning.

  Hector L Torres
  Head Coach / Central Florida Tri Club