Tuesday, September 29, 2015

Open water swimming

I almost forgot that I signed up for a swim in Sarosota this month at Siesta Key Beach. It's suppose to be one of the most beautiful beaches in FL.  I am looking forward to racing the 5K Oct. 24th. 

In the meantime, last week was a good week of swimming practices......

Monday 9/21 

Warm
600 loose

Preset
8 x 50 descend 1>4 @ 1'

2 x 300 Pull
2 x 200 swim
2 x 300 swim
2 x 200 pull

1 x 200 scull/swim by 50
1 x 200 back/free
5 x 100 swim (50 fast/50 ez)

100 cool

Tuesday 9/22

Warm 
600 loose

Preset:
6 x 75 (K/D/S) @ 1:15
Drills -  Catch up fist, quick breath, double head tap - repeat
8 x 50 1>4 des. @ 1'

Main
10 x 200
1-4 @ 3:15
5 - 7 @ 3
8-9 @ 2:45
10 @ 2:30 :-(  missed it by couple sec. 

200 cool

Thursday - spent time with familia :-)

Friday Masters Practice 9/25/15 – Happy birthday Kathleen!
Wake up every morning with the thought that something wonderful is going to happen”

Warm
400 swim
300 pull
200 kick
100 non free choice

12 x 25 @ :40
1 Drill
1 Build
1 Kick fast
repeat

16 x 75 rolling speed play @ 1:20
1 – ex
1 – 25 fast/50 ez
1 – 50 fast/25 ez
1 – all fast
repeat

1 x 300 pull (long stretch it out)

4 x 200 broken
#1,2 – 5 sec. At 50, 10 sec. At 150
#3,4 – 5 sec. 50, 100, /10 sec. At 150

200 cool
3800scy


                                              Friendly dolphin have a nice swim


The weekend was a nice relaxing beachy ocean swimming kind of weekend. Saturday I met with a small group of Vanderbilt regulars and we did our normal route to La Playa and back to Vandy beach.  Sunday is the 'regular' staple SWFL open water swimming meeting at Vandy beach.  We had a nice large group of about 11 or so.  One person in particular in the group is Jason Gunter, who is a double amputee and he will be racing in Kona in a few weeks. He is an amazing inspiration to all of us.  You watch a video about his story on Youtube.  Good luck Jason!

Even though I feel like I am swimming easy in the ocean, it seem to sap my energy for Monday's practice. I was not feeling it at all and shortened the 4K workout to 3K.

Missed the super moon on Sunday night due to extreme cloudy weather :-(

Monday 9/28

Warm 
500 loose

Preset: fins and snorkel
10 x 50 odds Drill, evens (K/S by 25) @ :55 

Main:  pace set 1:30 base. you can do this all swimming, but I get bored and need to incorporate toys!

1 x 300 swim
4 x 100  (pull)
2 x 250 swim
3 x 100 (fins kick swim)
3 x 200 swim
2 x 100 snorkel
skipped the rest:
4 x 150
1 x 100

100 cool

The pool deck is in and looks very pretty. I matched the tile layout to the house so there is a nice flow.  The heater was installed yesterday. We are suppose to be completed in about 2 more weeks. The screen will go up this week (hopefully!) and final grading completed on the back side.  Yigo is ready to go for a swim for sure!









No comments: