Sunday, May 14, 2017

SMOKE ON THE WATER

The SWFL wildfires have been raging for the past few weeks. Today they evacuated residents from 7,000 homes in Golden Gate Estates, Collier, County. When we arrived to the pool today, there were big chunks of ash in the water. The worst part of it was that when we all got in to swim, the water stirred the ashes from the bottom! Earlier this week I had the not so nice pleasure of swimming a practice in chlorine that was twice the recommended amount (20 ppm). The sensation on your lips and mouth is similar to cotton mouth on steroids.

The ocean water is a fantastic temperature right now. Here is a group of us on Easter Sunday after enjoying a pleasant swim in the Gulf.




4/22/17 - Smoke in the air and ashes in the water
Warm
400 breathe R/L by 50
300 pull
200 kick
100 swim


Set: 3 xs
4 x 125 IM (rotating 50) @ 2’
Rest 1 min.
1 x 125 IM (rotating 50) go for it. @ 2’
25 float back
(**I have never in my life swam 500+ yards of fly, as I did in this crazy set!) OMG!


Set: equipment choices
1 x 400 swim or pull (5:20) (6:00)
2 x 200 swim or paddles only (2:40)  (3)
4 x 100 (1:20) (1:30) (paddles and buoy)


Regroup
6 x 50 all out (fins) @ 1:30


150 cool


4/18/17
Warm
200 or 150 of each: Swim/kick/Pull


Preset fins optional
4 x 25 drill - tbd
4 x 50 (25DPS/25 Build)
4 x 25 blast into and out of walls


Main set
4 x 25 nonfree (fly) or free @ :35
1 x 200 FRIM or free @ 3:20
4 x 100 free descend (1:30) (1:50) (2:05)


4 x 25 nonfree (BK) or free @:35
2 x 200 FRIM or free @ 3:20
4 x 100 free descend (1:25) (1:45) (2:00)


4 x 25 nonfree (BR) or free @:35
3 x 200 FRIM or free @ 3:20
4 x 100 free descend (1:20) (1:40) (1:55)


100 cool

4/11/17

Warm 500 SKIPS
Pre: 6 x 75 (25 RA/25 s/25 LA
8 x 25 Variables (a.k.a.: build / blast / ez / fast) x2


Main
3 rounds
3 x 100 tight interval
3 x 100 loose interval


Cool 5 x 50 (25nonfree/25DPS)


4/5/17
Warm
300 loose
200 pull (breathe 3,5,7,9 by 25)
100 kick (build by 25)


Pre:
9 x 50 descend 1>3 @ 1’


MAIN
4 xs
1 x 100 cruise  @ 1:30 / 1:40 / 1:50 / 2:00
1 x 100 FAST @ same


4xs
1 x 75 cruise @ 1:10/ 1:20 / 1:30 / 1:40
1 x 75 FAST @ same


4xs
1 x 50 cruise @ :45 / :55 / :1:00
1 x 50 FAST @ same


4xs
1 x 25 cruise @ :30 / :40
1 x 25 FAST @ same


SET - FINS
8 x 75 ODDS: K/S/K by 25
  EVENS: S/K/S by 25


Cool 200

APRIL 2016 Swim Sets (Masters)

Warm
400 swim
6 x 50 (odds free, evens switchers) (fly/back…..back/breast…..breast/free)


Main
1 x 400 swim
6 x 100 IM or FRIM
1 x 400 pull
6 x 75 Back/Breast/Free
1 x 400 swim
6 x 50 Fly/Back
1 x 400 pull
6 x 25  FAST Free


200 cool

April 30th. there was a 5k Open Water swim in Lake Miromar.  It's the second year in a row that I swam the 5K.  This year I felt a lot better because my feet and calves did not cramp.  I was having a little issue with my ear plugs, and had to stop twice to adjust them back to I would not lose them! That would be bad, because they are $90 custom ear plugs.

My lane mate, team mate, and friend AnnMarie and I finish together. I was a little ahead of her getting up out of the water, but as I tried to power myself through the ankle deep water in the sand, my hip was not responding, and I felt like I was in quick sand. LOL!  She popped up and said, "Let's cross the line together."  So grabbed her hand, and we raised them up to the sky as and cross the finish line. She swam for Brown and was super fast. Since then, she has endured two shoulder surgeries. We finished in 1:18.08 and 09.  Five days later I was in Sarasota racing for the Westport/Weston National Team at the YMCA Masters National Championships. How cool is it to REALLY come full circle. In the late 70's and early 80's I was a diver for the Westport YMCA under the infamous diving coach, Jon Hahnfeldt, may he rest in peace. 37 years later I find myself swimming at the YMCA Nationals on the Westport YMCA National Team!!  So fun!



                             I recently met a new friend named Linda Duck from Anchorage, AK.




She inquired about open water swimming lessons, so I took her on as a client and we spent 4 lovely occasions in the Gulf of Mexico swimming around for an hour. The conditions were quite mellow, so I do hope she gets some practice in the Bay before taking on the Escape from Alcatraz swim. I believe her plan is to complete the swim this August.  She has invited me to come do the swim with her, but it won't work into my vacation planning.  Russ and are are venturing on a 7 day driving journey starting from Denver - Mt. Rushmore/Rapid City, SD/Cody,WY & Yellowstone/Jackson Hole, WY/Grand Teton's.

I hope the trip is spectacular, and I will provide a detailed review on our B&B and cabin accommodations.

                        I leave you with a pretty beach picture and Murphy looking at a duck in the pool.







RUSSIA 2017 #TPP #PCP #DNI #IDS #CHINA'18



It took me months to decide if I really wanted to post this ranting about World and US politics.  I guess I have nothing better to do in the the car during my long drive to swim practice but to listen to NPR.  Two words:  Baba Vanga. Okay let's start by asking the question, "Is it fake news?"  Humm... when I first googled future predictions I came across Wow! A Bulgarian Clairvoyant Blinded as a small child.  I completely believed what I was reading, and some where in my google search, I read that in 2018 China will be the #1 Economic Power.   If the link works, then in one of the paragraphs it will suggest the that if the TPP is squashed, then that gives China the edge of Russia.  I am not one to rattle on about politics, heck, I don't even like listening to politics, but this is really getting the hair on my neck to stand up. I realize someone can show me proof that won't happen, but it's a wait an see game. So let's just wait. There is an excellent article I read on Huffington Post about the history of China showing insight on how they have handled their financial, work force, and military affairs very differently from the U.S., and giving them an advantage.

Repeal and replace. Seriously?  And risk all those that receive care now, that will risk losing their coverage so that can't get their treatment for cancer. It's a very complicated issue.

Was there collusion? Who is telling the truth?  And what will Michael Flynn say? I know --------

Just keep swimming!!!

I call this nutritious vegetable/vegetable protein smoothie I concocted in the trusty Nutri Bullet:

 A love to wine. 

This order - X-Large bullet:
* Three tangelo oranges (peeled)
* 3/4 C. Almond milk (plain)
* 1/4 or 3/4 cup of juice (Pineapple Guava) - If you don't have that, try OJ, or Grape juice)
* Handful of blueberries
* 1/4 c. strawberries
* Finish it off with a handful of arugula.
* Shaved nuts of your choice (Almonds, Walnuts) (unless you are allergic then no, no)
*Yogurt is a nice addition. I prefer the silken yogurt these days. - no dairy.
* Fresh herbs such as mint or basil.

This alcohol free fruit and vegetable wine is dedicated to all those who want to stop drinking! Who want to feel whole again and driven to be the best that you can be. It will take the deepest and utmost strength of courage and restraint like you have never felt.

I'll leave you with a couple of nice practice sets from March.

Thursday3/23
Warm
300/200/100- swim/pull/kick
Preset 4xs
1x50 drill/swim
2 x 25 build

Main
2 x 200 moderate
3 x 50 descend

2 x 150 moderate
3 x 50 descend

2 x 100 moderate
3 x 50 desc

2 x 75 mod
3 x 50 descend

Set: fins
8 x 50 K/S by 25 #3, 6, 9 Fast

Cool 100


Tues 3/21
Loose
300 swim
200 pull
250 (fins: K/S by 50)
250 (fins: D/S by 50)
Preset:
8 x 50
ODDS:  25 Kick  / 25 – half fast, half ez
EVENS:  25 – half scull, half swim / 25 Kick
Main Set: 2 XS
300 Pull (stretch it out)
200 broken @ :15 sec. rest (50/25/75/50)
150 Pull (stretch it out)
3 x 50 best average
Cool 200

Tues. 3/7/17
Warm
300 swim
150 pull
150 kick

Pre Set: x 4
1 x 25 kick (FAST) @ :40
1 x 50 head up swimming drill @ 1:10
1 x 25 kick (FAST) @ :40

Main #1
4 x 50 Paddle GRAB DRILL:
8 x 25 FINS  - Overkicking with SLOW arms
2 x 50 (Rt. paddle, Lt. Fin)
2 x 50 (Lt. paddle, Rt. Fin)

Main #2
2 x 200 Pull or swim
4 x 100 swim descend
1 x 200 pull or swim
4 x 50 swim best average
300 cool

Tues. 3/1
Warm
500 (50 free/ 25 back/ 25 kick)
Preset: 2 xs
3 x 50 descend 1-3
2 x 25 #1 kick underwater/ #2 sprint kick
Main: 4 xs
4 x 50 IM order
300 fast with paddles
50 EZ

9 x 75 1-3, breast/back/free. 4-6 free/fly/back, 7-9 back/breast/free
200 cool

Thurs. 3/3
Warm
300 swim/200 kick/100 non-free
5x150 @ 3:00 swim
200 (free/non by 50) w/:30 rest
4x150 @ 2:50 (buoy only)
200 (free/non by 50) w/:30 rest
3x150 @ 2:45 (swim)
200 (free/non by 50) w/:30 rest
2x150 @ 2:30 (with paddles)
200 (free/non by 50) w/:30 rest

100 cool down














Sunday, July 24, 2016

Mermaid Painting

The idea of getting a bunch of people together at a cafe and teaching them how to paint a picture has really taken off as a fun and creative social business in SW FL.  I have participated one two occasions in this type of gathering, and it's very inspiring to bring out our creative juices in a safe and happy environment. Drinking a little vino along with swirling the paint brush on the canvas really loosens up any inhibitions one might have in finding their inner artist talents. 

Needless to say, I truly wish I had my mother's artistic genes. She is a true artist, with her very own studio and proof of sales to boot!   I am pretty pleased with this little mermaid, and even did a few touch ups when I got home with my own paints. It's still not to my complete satisfaction, so I'll continue to dabble with the colors before I frame and hang. 


It was time to turn in our Leased Lexus Hybrid because I had maxed out the miles. Since I drive a lot, I definitely wanted a hybrid vehicle and decided the the 2016 Prius C offers the BEST mileage than any other hybrid on the market. 53MPG!!!  This is the Persona Series. It drives great, the seats are comfortable, and I am extremely pleased with it. Cute huh?


This summer has been great for swim training. I think I am getting faster.....so here are the practices that we've accomplished for June and July. These are a combination of my original sets with a little flavor from other great coaches like Fernando Canales from Pitchfork Aquatics and Paul Yetter from T2 Aquatics. Thanks guys! Keep swimming!

Warm
200 swim / 200 pull / 200 kick
Preset:
9 x 50 descend 1>3 @  (1:00) (55) (50)

MAIN
*SIX ROUNDS
2 x 100 @ (130)  (140) (150)  descend by round 1>6
2 x 50 @ (100) (110)    (115)   descend by round 1>3, 4>6

SET  - FINS
12 x 50 @ 1:00 choice swim or kick (half EZ, half FAST)

Cool 200


Warm


2 x 100swim, 100 pull
2 x 100 swim, 100 kick

Pre:
6 x 75 free swim / non free / free drill (double head tap) @ 10 SR

MAIN:
3x200 swim                              (3:00) (3:20) (3:40) (4:00) (4:20)
     3x150 (100IM+50 free)             (2:20) (2:30) (2:40) (2:50) (3:00)
3x100 IM or swim                     (1:30) (1:45) (2:00) (2:15)  (2:30)
Break 1 min.
4x100 Free****                         (1:20) (1:35) (1:50) (2:05) (215)
2x100 Free ez                          (140)  (155)  (215)  (220)  (230)

200 cool (3400)

Warm
500 choice
100 no free

Preset drills
8 x 25 single arm (4 breathing to recovery arm side, 4 breathing to opposite side) @40
4 x 50 swim (25 fist / 25 swim) @ 1

Main 2xs
2 x 50 sprint kick
2 x 100 cruise
2 x 75 sprint kick
3 x 100 cruise

Main
14 x 25 @ :30
1 fast + 1 EZ
2 fast + 1 EZ
3 fast + 1 EZ
4 fast + 1 EZ

200 cool


Warm
300 swim / 200 pull / 100 kick

Preset:
6 x 75 1. Pull, 2. Swim 3. Kick

MAIN GROUP A
3 xs
2 x 100** @ 1:40 + 2 x 25 cruise @ :30

2 xs
200** @ 3:10  +  1 x 50 cruise @ 1:10

4 xs
3 x 50** @ :50  + 1 x 25 cruise @ :40

MAIN GROUP B
3 xs
2 x 100** @ 1:50 (2:00) + 2 x 25 cruise @ :40

2 xs
1 x 200** @  3:20 (3:30)  + 1 x 50 cruise @ 1:20

4 xs
3 x 50** @ :1:00  (1:10)  + 1 x 25 cruise @ :50


WARM
600 choice
Preset:
16 x 25 - fins
  1. No breathe
  2. Kick
  3. Perfect
  4. FAST
MAIN
400 Pull @ 5:45 breath 5/3 by 50
4 x 50 @ 1’ (non free/free by 25)

Break 45 sec.
300 swim  @ 5:00 \
4 x 50 @ 1’ (non free/free by 25)

Break 30 sec. Rest

200 pull (breath 3/5/7/9 by 25)
4 x 50 @ 1’ (non free/free by 25)

20 sec. Rest

100 swim @ 1:45
4 x 50 @ 1:15  all free all fast

200 cool
3000

LCM 7/16/16
Warm
400 swim
400 pull (snorkel optional)
Preset:
2 xs:
1 x 50  fly drill / swim free
1 x 50 back drill / swim free
1 x 50 breast drill / swim free
1 x 50 free drill / swim free
Main – Make each round of 700 faster than previous (pink – blue) no breaks
2 x 200 free (:10-20 rest)
2 x 50 fly (:10-20 rest)
1 x 200 IM (:15-30 rest)
2 x 200 free
2 x 50 back
1 x 200 IM
2 x 200 free
2 x 50 breast
1 x 200 IM

Set: FINS
8 x 50   Unders, (6-10 dolphins off walls, streamline!) / Overs ez free by 25
cool 200


July 14  
Warm
300 swim 300 non free/free by 50

Preset 2 xs
4 x 25 kick fast @ 40
1 x 50 drill / swim by 25 @ 1:00

Main
2 x 200 pull    (3:30)      2 x 150 pull   (3:30)
2 x 100 swim (1:40)      2 x 75 swim  (1:40)

1 x 400 pull    (6:40)    1 x 350 pull   (6:40)
1 x 200 swim  (3:10)     1 x 150 swim (3:10)

4 x 100 pull    (1:50)    4 x 75 pull  (1:50)
4 x 50 swim     (:50)     4 x 25 swim sprint (:50)

Set
8 x 100 fins and snorkel @ :15  sec. rest
Cool 100
3600 (left column)

July 12
Warm
200 swim, 200 kick, 100 pull, 100 scull

Pre
4 xs
1 x 100 @ 1:40 / 1:50 / 2:00
2 x 25  (one drill / one non free)   @ :40

Main
4 xs
1 x 150 @ 2:10
2 x 50 @ 1:00
1 x 100 @ 1:40
2 x 50 @ 1:00

Cool 200  Total (3200)

Thurs. 6/23
Warm
300 Swim
200 K/S by 50
Preset w/ fins:
4 x 100 (D/S/K/S by 25) @ :10 sr

MAIN pick an interval column
1 x 200 cruise     (3) (3:30)   (4) (4:30)
3 x 100 strong   (1:30)   (1:45)        (2:00)         (2:15)
6 x 50 Fast*         (:50) (:55) (1:10) (1:20)
Break 1’
1 x 200 cruise    (3)  (3:30)         (4)            (4:30)
3 x 100 strong    (1:25)        (1:40)         (1:55)           (2:10)
4 x 50 Fast**     ((:45)   (:50)           (1:05)          (1:15)
Break 1’
3 x 100 AFAYC  (1:20)         (1:35)          (1:50)             (2:05)

16 x 25 fins
2 no breath swim
2 kick choice

300 cool

Tues. 6/21
Warm: 600 (50 free / 50 non free)
Preset:
4 x {2 x 25 K fast @ :40
   {2 x 25 1.swim build, 2.Swim breakout=first 6-8 strokes very fast rest easy.

SET:
400 pull or swim moderate rest :30
8 x 50 (EZ/F x 25) (free or IM) @ 1:10
300 pull or swim moderate rest :30
6 x 50 (Odds EZ/Evens Fast) free or back/breast/free by 50 @ 1:05
200 pull or swim rest :30
4 x 50 breakouts free or IM @ 1:00
100 pull or swim moderate rest :20
4 x 25 FAST free or IM @ :30

Cool 400 kick / swim choice
3400

Thurs. 6/16
Warm
300 swim
200 pull
100 kick

Preset:
6 x 75 (Back/Breast/Free by 25)  - rest: 15 sec.

Main 2 xs. #1 swim, #2 pull
Set the interval slow to fast per set of 3
3 x 100 - White 5% slower than normal
3 x 100 - Pink normal speed
2 x 100 Red - anaerobic threshold
2 x 100 Blue - fastest you can hold (just below race pace)
100 EZ

12 x 50 fins (dolphin K(s) of all walls)
Odds Kick / Evens swim @ :50

Warm
200 swim / 200 pull / 200 kick

Preset:
6 x 50 swim descend 1>3 (:50)(1:00)(1:10)
6 x 50 pull descend 1>3 (:45) (:55) (1:05)
MAIN
3 x (200)   (175)   (125)  @ 2:50
3 x 50 ez  @ 1:20
3 x (150)   (125)   (100)  @ 2:10
2 x 50 ez @ 1:20
3 x  (100)   (75)   (75)   @ 1:15
1  x 50 ez
300 cool
Tues. 6/14
Warm
300 swim
300 (50 Kick / 50 Drill catch up with fist)
Pre
     [ 1 x 25 Scull no buoy  doggie paddle style  @ :40
     [ 1 x 25 head up swim @ :30
     [ 1 x 75 Pull build to fast  @ 1:20

MAIN
Group 1 Group 2
3 x 150 fast @ 2:20 3 x 150   fast  @ 2:50
1 x 100 ez   @ 2:00 1 x 100 ez    @ 2:15

3 x 100 fast @ 1:45 3 x 100 fast @ 2:00
1 x 75 ez     @ 1:30 1 x 75 ez      @ 1:45

3 x 75 fast @ 1:15 3 x 75 fast @ 1:30
1 x 50 ez   @ 1:15 1 x 50 ez   @ 1:30

Tues. 6/7
Warm
100 breath to right side
100 breath to left side
100 back stroke
200 pull with no paddles
Preset:
10 x 75 @ 1:20 (50 EZ/25 Fast)
Main
5 x 200 pull no paddles @ ;10 sec rest
5 x 100 pull with paddles@ :15 sec rest
4 x 200 swim @ ;10 sec. rest
4 x 100 paddles and no buoy @ ;5 sec. Rest
100 cool

Warm 200 swim/ 100 pull/ 100 swim / 100 kick
Preset  w/ fins
2 xs {2 x 50: Drill/Swim x 25 (fist catch up) @ 1:05
{2 x 50: Swim / Kick underwater @ 1:05
      {100: D/K/EZ/FAST @ 1:50
MAIN
2 x 200 P @ 3:20
2 x 100 S neg. split @ 1:45
2 x 150 P @ 2:20
2 x 75 Kick  FAST@ 1:45
2 x 100 P @ 1:40
4 x 50 Swim **sprint @ 1:10
SET:
8 x 100 (50 free/ 50 back) @ :10 sec. rest
cool 200

Happy Laps!!


"You might think I am listening to you, but in my head I am thinking about swimming."
"Swim, eat, sleep, repeat"