CFL Tri Club

Warm up:   300 Free   100 kick  4 x 50 Build with 15 sec rI  300 Pull  Main Set A:  1 x 300 Pull with 20 sec RI  6 x 50 Fast with 15 sec…

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Hello Team, I am not feeling well. I don’t want to get anyone sick. I am on a Z-pack and going to rest. Muscular Endurance Warm Up: 300 free 300 kick 300 Pull 200 free…

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I just landed. Which means, I won’t be there in the morning. Please do the following work out. Warm up: 500 Free 4 x 50 as 25 drill / 25 free with 15 sec recovery…

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Warm up: 300 Free 200 kick 100 Free 200 kick Main Set A: 3 x 300 Pull N/S with 30 sec RI 3 x 100 Descending 1 – 3 ——————————– 300 K even 50s fast…

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Warm up: 300 free  400 pull   300 free  200 kick   Main Set:  10 x 100 Race Pace + :15 (SI Swim all 100s +/- 1 sec   Cool Down:  300 choice 

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Location: Aquatic Center on International Dr. Time: 5:30 am Sport: Swim   Warm up: 300 Free 200 kick Main Set A: 4 x 300 as 100 Free, 100 kick, 100 Free with 30 sec RI…

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Hello Team, Enclosed you will find the weekend update: Saturday Group 1: Roll out: 5:30 am Location: Downtown YMCA Route: Research Parkway to meet the Group 2 at 6:45 am. Fort Christmas – Water stop…

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Location: Aquatic Center YMCA Time: 5:30 am Duration: 90 minutes Workout Warm up: 5 x 200 as 2 free / 1 kick / 2 choice with 20 sec ri Main Set: 4 x 500 as…

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