CFL Tri Club

Friday

Warm up

200 free

100 side to side kick with fins

3 x 200 as

⁃ 50 kick with board

⁃ 50 alternating 6 side kicks with 3 strokes

⁃ 50 fist drill

⁃ 25 single arm drill left

⁃ 25 single arms drill right

⁃

Main set

4 x

200 free with fins

4 x 50 as 25 fast /25 easy with 10 ri

2 x 50 fast with 30 ri

Cool down

200 free

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
• Led by Sturgess

Sunday – On your own

• 10-12 miles moderate effort