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Week Schedule – June 29 – July 2, 2017
Hello team, There is a lot of stuff going this week, please read the email completely. Thursday Friday Saturday Sunday Time 5:00 AM 5:30 AM Group A: 5 am / Group B: 6:30…
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Monday – Swim
Congrats to all of the athletes who raced this weekend: Lori Johnna Luis Ortiz Swim workout Warm up: 300 free nice long strokes 8 x 75 pull with 15 sec RI 300 kick with board …
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CFL Tri Club – Weekend Update
Hello Team, Enclosed you will find the weekend update: Friday – Swim Location: Aquatic Center Time: 5:30 am Duration: 90 min Saturday – Bike / Run Location: Lee Vista and 436 Time: 6:30 am Duration:…
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Friday – Swim
Hello Team, Enclosed you will find the swim workout for tomorrow: Warm up: 300 Free 500 Kick with fins 200 Free 3 x 100 build with 20 sec recovery Main Set: 6 x 50 as…
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Thursday – speed work
Downtown YMCA 5:00 am Duration: 1:20 hr
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Wednesday – Swim
Warm up: 500 free 5 x 100 as: 50 kick / 50 back stroke with 15 sec recovery 8 x 25 fist drill with 10 sec recovery. Main set 400/300/200/100 tempo / pull with 20…
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June 19 – 25, 2017
Hello team, I hope you are all doing well tonight. I won’t be able to be there in the morning as I have a 3-hour bike to do. Please do the following workout: Warm Up:…
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Fathers Day Weekend
Happy Father’s Day to all the dads! Due to the family celebrations we are going to change few things up! Saturday – Spend the day with your family – even if you don’t want to!…
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Thursday – Brick
Hello Team, I hope you are all doing well. Tomorrow is going to be an amazing day. We are going to do a brick workout out of Howard Track Middle School at 5 am. Please…
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Wednesday – Run/Swim
Hello Team, I hope you get up early. Your goal is to get a 30 min run prior to the swim workout. We will be meeting at 4:50 am out of the Aquatic Center on…
