**THIS WEEK IN TRI CLUB (November 29-December 5) and GFC WEEK 8 ROLL

CALL!**

We have a big week ahead! The workout calendar includes 8 opportunities to
meet your weekly goals. And we also have our final club events of the year
in Rehoboth Beach, Delaware including the marathon/half marathon on
Saturday and the RefrigaGator Swim on Sunday!

IMPORTANT WORKOUT UPDATE: From December through February we have an
evening swim workout change... Thursdays 7:15pm (2 lanes) instead of
Wednesdays 7pm... And Mondays will continue at 7pm. As a result of this
**we'll also move our Thursday Zwift meetups to Wednesdays. See details
below!

Here's the full December-February swim weekly workout schedule...

Mondays 7pm-8pm (coached)
Tuesdays 10:15am-11:15am (coached)
Thursdays 10:15am-11:15am (coached)
NEW: Thursdays 7:15pm-8:15pm (coached)
Sundays 11:15am-12:15pm (uncoached)

This week's Gator Fitness Challenge "Roll Call" covers week 8 (November
22-28) that ended yesterday. If you completed any of the three challenges,
please post a comment...

**SBR" **if you completed the Swim/Bike/Run Challenge (30 minutes of
each) AND/OR...
**"SCF" **if you completed the Strength/Core/Flexibility Challenge (30
minutes total of any combination) AND/OR...
"Plank" if you completed the progressive Plank Challenge that started
in week 1 at 15 seconds then has increased 15 seconds each week and** last
week's plank was 2 minutes** (this week's challenge is 2 minute, 15
seconds).
"All 3" if you were a week 4 superstar and completed all 3 challenges!

We also welcome more creative responses!

Also, this serves as your "This Week in Tri Club" post with a rundown of
the week's club activities that include a handful of workout options and
two weekend club events...

Here's what is on this week's schedule...

Monday 11/29, 7:00pm-8:00pm, Spring Valley YMCA Indoor Lap Pool (lanes
1-4): Swim workout coached by Dre Barber
**Tuesday 11/30, 10:15am-11:15am, Spring Valley YMCA Indoor Lap Pool
(lanes 5-6): Swim workout **coached by Don Schlichtmann
Tuesday 11/30, 7:15pm-8:30pm, Spring Valley YMCA Cycling Studio:
Spin/Strength workout coached by Logan Washburn
**Wednesday 12/1, 5pm-5:45pm: Zwift meetup... **Join us for the NYC
"Knickerbocker Reverse" route!... See the "Event" here...
https://www.facebook.com/events/614341666574941
**Wednesday 12/1, 6pm: Run workout **coached by Karen Dunn... Watch for
an "Event" coming soon!
**Thursday 12/2, 10:15am-11:15am, Spring Valley YMCA Indoor Lap Pool
(lanes 5-6): Swim workout **coached by Don Schlichtmann
Thursday 12/2, 7:15pm-8:15pm, Spring Valley YMCA Indoor Lap Pool (2
lanes): Swim workout coached by Don Mack
Saturday 12/4... CLUB EVENT!... Rehoboth Beach Seashore Marathon
(Rehoboth Beach, DE)
Sunday 12/5, 10am... CLUB EVENT!... RefrigaGator Swim (Rehoboth
Beach/Atlantic Ocean)!
Sunday 12/5, 11:15am-12:15pm, Spring Valley YMCA, Indoor Lap Pool
(lanes 3-6): Uncoached group swim workout

Have a great week! 🐊

# **THIS WEEK IN TRI CLUB (November 29-December 5) and GFC WEEK 8 ROLL CALL!** We have a big week ahead! The workout calendar includes 8 opportunities to meet your weekly goals. And we also have our final club events of the year in Rehoboth Beach, Delaware including the marathon/half marathon on Saturday and the RefrigaGator Swim on Sunday! **IMPORTANT WORKOUT UPDATE:** From December through February we have an evening swim workout change... Thursdays 7:15pm (2 lanes) instead of Wednesdays 7pm... And Mondays will continue at 7pm. As a result of this **we'll also move our Thursday Zwift meetups to Wednesdays. See details below! **Here's the full December-February swim weekly workout schedule...** * Mondays 7pm-8pm (coached) * Tuesdays 10:15am-11:15am (coached) * Thursdays 10:15am-11:15am (coached) * NEW: Thursdays 7:15pm-8:15pm (coached) * Sundays 11:15am-12:15pm (uncoached) **This week's Gator Fitness Challenge "Roll Call" covers week 8 (November 22-28) that ended yesterday. If you completed any of the three challenges, please post a comment...** * **SBR" **if you completed the Swim/Bike/Run Challenge (30 minutes of each) AND/OR... * **"SCF" **if you completed the Strength/Core/Flexibility Challenge (30 minutes total of any combination) AND/OR... * **"Plank"** if you completed the progressive Plank Challenge that started in week 1 at 15 seconds then has increased 15 seconds each week and** last week's plank was 2 minutes** (this week's challenge is 2 minute, 15 seconds). * **"All 3"** if you were a week 4 superstar and completed all 3 challenges! We also welcome more creative responses! Also, this serves as your "This Week in Tri Club" post with a rundown of the week's club activities that include a handful of workout options and two weekend club events... Here's what is on this week's schedule... * **Monday 11/29, 7:00pm-8:00pm, Spring Valley YMCA Indoor Lap Pool (lanes 1-4): Swim workout** coached by Dre Barber * **Tuesday 11/30, 10:15am-11:15am, Spring Valley YMCA Indoor Lap Pool (lanes 5-6): Swim workout **coached by Don Schlichtmann * **Tuesday 11/30, 7:15pm-8:30pm, Spring Valley YMCA Cycling Studio: Spin/Strength workout** coached by Logan Washburn * **Wednesday 12/1, 5pm-5:45pm: Zwift meetup... **Join us for the NYC "Knickerbocker Reverse" route!... See the "Event" here... https://www.facebook.com/events/614341666574941 * **Wednesday 12/1, 6pm: Run workout **coached by Karen Dunn... Watch for an "Event" coming soon! * **Thursday 12/2, 10:15am-11:15am, Spring Valley YMCA Indoor Lap Pool (lanes 5-6): Swim workout **coached by Don Schlichtmann * **Thursday 12/2, 7:15pm-8:15pm, Spring Valley YMCA Indoor Lap Pool (2 lanes): Swim workout** coached by Don Mack * **Saturday 12/4... CLUB EVENT!... Rehoboth Beach Seashore Marathon (Rehoboth Beach, DE)** * **Sunday 12/5, 10am... CLUB EVENT!... RefrigaGator Swim (Rehoboth Beach/Atlantic Ocean)!** * **Sunday 12/5, 11:15am-12:15pm, Spring Valley YMCA, Indoor Lap Pool (lanes 3-6): Uncoached group swim workout** **Have a great week! 🐊**