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11th Annual CFL Tri Club Kick Off Meeting
Hello team, I hope you are doing well. We are kicking off this year with our annual meeting being held on Sunday, February 12 , 2017 at 12:30 pm. Location: Downtown YMCA, 433 N Mills…
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Weekly Schedule: January 30 – February 4, 2017
Weekly schedule: Monday / Non coached / swim Workout posted online 5:00 am Downtown YMCA 5:30 am Aquatic Center Tuesday / Coached Bike trainer / run 5:00 am Downtown YMCA Wednesday / Non Coached /…
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Monday – Swim workout
Warm up:2 x 500 as 500 free 10 x 50 as 2 drill (catch up and finish drill ) / 2 kick with board / alternate every 2. with 10 sec recovery Main set: (…
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Saturday morning ride
Hello team It is going to be cold tomorrow. We will be hosting a three hour bike session tomorrow starting at 6 am out of Tri Peak Athlete. The first 13 people who signs up…
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Wednesday – Swim
Warm up 600 easy, 4×12 as 100 moderate/25 easy stroke on 20 sec rest. Main Set 1000 straight, increase speed each 200 on 2 min rest. 16×50 on 20 sec rest, alternate easy/hard. 4×100 kick,…
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Life is too short!!!
Hello team, I have some sad news to share, this past Linda’s farther was affected by the twisters in Georgia. Unfortunately, he didn’t survive. Our hearts and prayers goes out to Linda and her family!…
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Monday – Swim
Not coached Warm up: 4 x (2 x 100 free on 10 sec RI / 4 x 25 on 5 sec RI) 12 x 50 as 25 drill/25 free on 10 sec RI Main set…
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Friday – sprint swim
Purpose is speed and technique. Warm up: 2 x 200 with 20 sec RI 1st 200 as 50 Free / 50 kick /= 50 drill / 50 Free 2nd 400 as: 100 back /= 50…
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Wednesday – Swim Workout
Non Coached Workout Warm: Advanced: 1000 Free Beginner 4 x 100 Free with 20 sec recovery 200 easy pull 4 x 50 with 20 sec recovery 200 kick with fins Main Set: Advanced: Pull Set…
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Swim Workout – Enudrance
Warm up: 300 Free 3 x 150 as 50 Free / 50 Kick / 50 Free all at 75% with 20 sec recovery 1 x 150 easy pull with paddles no buoy Kick Set: 2…
