CFL Tri Club

Hello Team,

Enclosed you will find the schedule for this week.

• Wednesday
  • Option 1 – Swim
    • Warm Up: 300 free / 3x 100 kick with board 10 sec RI/ 3 x 100 Pull with buoy with 15 sec recovery / 200 free / 200 kick / 200 pull
    • Main Set
      • 2 x
        • 4 x 50 Build with 1 min Interval
        • 2 x 50 Fast with 1 min Interval
        • 1 x 50 Easy with 1 min Interval
        • 3 x 50 Fast with 1 min Interval
        • 1 x 50 Easy with 1 min Interval
        • 4 x 50 Fast with 1 min Interval
    • Cool Down:
      • 100 Choice
  • Option 2 – Open Water Swim
    • Lucky’s Lake – 6:15 am
• Thursday
  • Run – Speed Work
  • Location: Downtown YMCA
  • Time: 5 am
• Friday
  • Open Water Swim
  • Lucky’s Lake Swim
  • Time: 6:15 am
• Saturday
  • Haines City Bike Course
  • Location: Lake Ava Park
  • Time: 7:00 am
  • Duration: 3:30 bike followed by a 1 loop of the run course
• Sunday
  • Haines City Run Course
  • Location: Lake Ava Park
  • Time: 7 am
  • Duration: 10 – 12 miles