CFL Tri Club

The Aquatic Center will be closed on Friday, please do the following swim workout on your own:

Warm up:
200 Free
200 kick with fins
4 x 50 build with fins. Focus on your arm turn over with 15 sec recovery
4 x 50 build with paddles with 15 sec recovery
100 easy

Main Set
Advanced:

6 x 300 with 30 sec Recovery (Odds are with Pull buoy and badges and Evens are as 3 x 100 with 15 sec recovery Fast)

Beginner:

• 4 x 150 with 15 sec Recovery Freestyle
• 3 x 200 pull with buoy, paddles and snorkel
• 5 x 25 sprints with 40 sec recovery

Cool Down:
100 choice

Training Schedule for the Weekend

Saturday

• Arrival Time: 5:45 am
• Start Time: 6:00 am (Must Have Lights)
• Location: Lake Minneola Waterfront Park, Clermont, FL
• Route: Cherry Hill Lake Rd.
• Sport: Bike / Run
• Duration: 2:30 – 3 hours

Sunday – On your Own

• Beginner: 6 – 8 miles
• Half: 10 – 12 miles
• Ironman: 12 – 14 miles
  • The last 3 miles at Tempo Pace