Autum Harvest

Well, it's been a nice fall here in SWFL.  We had a few days where the humidity seem to move out, which gave us the opportunity to open all the windows and doors. I would not say we are cooling off, but I guess upper 70s and mid 80s is "cooling' off.

I wanted to show off our formal dining room, where I was able to match the chandelier with some pretty wall paper..ooooh, aaaah.

This time of year is a good time to visit the markets where you can find local foods, vegetable, bread, pastries, dog treats, etc.  The farmers markets are all over town on different days.  A few weeks back I ventured to the Koreshan Park with my neighbor and her father, where we enjoyed the outdoors while shopping for delicious fruits and vegetables.

Norm is 90 years old. Norm and Russ play cribbage on a daily basis. He and his daughter have become great friends of ours.

Last Friday night, mom and dad invited us to "The Stage" which is in Bonita Springs. It's a dinner/live music venue. The band performing last week was a cover band for Beach Boys songs. We enjoyed movin' and a groovin' to their tunes. Here is mom and dad dancing!! Mom loves to jitter bug!

It was that Friday, that the news broke out about the terrible terrorist attack on France. I have been sicken by the event all week and feel extremely sad and mournful for the precious people that died and were injured. So many families affected.  It was a relief to learn that my dear friend and old high school beau and his SO were able to get home safely. According to his FB post, they were in a restaurant 15 minutes away from one of the blasts.

It's been so weird this week - to see people go about their day, like nothing happened. I listen to NPR and hear how frightened the people who live in France are.

I honestly don't think we are out of the woods, and at some point we will continue to fight this war on our turf.  I will not live in fear, as that is what they want us to do.

I want to change the subject to sports and triathlon. I was fortunate enough to have a friend who referred me to coach one of his friends who lives in CA and qualified for Kona 2016 during a 70.3 race. She won the military division of the race and she is very motivated. I was happy to oblige and I plan to prepare her for an excellent race on October 8, 2016!

Practices for this week: 11/16-20

Monday - solo swim at FGCU

Warm
300 swim, 200 pull, 100 kick
Main set - 1:30 base
500, 400, 300, 200, 100, - swim
100, 200, 300, 400, 500 - pull
cool 100


Tuesday Masters 5am

Warm
300 swim/ 200 pull/ 100 kick...

Preset
6 x 50 (odds drill/swim, evens kick/swim) @ 1’

Main SET – 2xs (pick your interval)
50 Swim @ 1:05/1:00/:55/:50
50 blast kick @ 1:00/1:05/1:10/1:15 (pick one interval and stay with it for entire set)
100 swim @ 2:00/1:50/1:45/1:40
50 blast kick
150 swim @ 2:50/2:45/2:30/2:15’
50 blast kick
150 swim @ 2:45/2:40/2:25/2:10
50 blast kick
100 swim @ 1:55/1:45/1:40/1:30
50 blast kick
50 swim @ 1:00/:55/:50/:45

Pull
8 x 100 @ 1:30/1:40/1:50/2:00
Breathe 3/5/7/9

Cool 100

 

Wednesday solo at FGCU

 

400 (25free/25back)
200 kick
Main
3 x 300 pull (no paddles) - strong...
3 x 300 snorkel/paddles - long
300 kick
Cool - 3 x 100 (50free breathe every 4/50back)

 

Thursday - 5AM

 

500 loose

6 x 75 (fly/back/breast by 25) @ 1:20

2 x 75 free (fast/ez/fast by 25 @ 1:15

 

2 xs

1 x 200 (back/free by 50) @ 3:30 / 3:45  / 4:00

1 x 100 breast @ 2:15

 2xs

1 x 200 (breast/free by 50)  3:45 / 4:00 / 4:15

1 x 100 fly @ 2’

 2xs

1x 200 (fly/free by 50) 3:30 / 3:45 / 4:00

1 x 100 back @ 2’

 2xs Pull

1 x 200 @ 3:00

1 x 100 @ 1:30

 Cool 4 x 100 snorkel pace

 

Friday – Masters – Speed Play

Warm

500 loose

 

 Preset

8 x 25 single arm (4 breathing to recovery arm side, 4 breathing to opposite side)

4 x 50 swim (25 fist / 25 swim)

 Main

14 x 25 @ :30

1 fast + 1 EZ

2 fast + 1 EZ

3 fast + 1 EZ

4 fast + 1 EZ

 4 xs                                  

150 fast @ 2:30             

75 ez

1 x 25 scull

 

2 xs

100 fast @ 1:45        

75 EZ

3 x 25 scull swim

 

4 xs

50 fast @ :45

25 ez

 

250 cool

(3200)

 

Happy Laps!!!!