Past couple of weeks we have been growing the GCST Masters participation in N. Ft. Myers. The weather has been perfect for outdoor swimming, except for Friday when it was pouring outside at 5am, and no one wanted to swim.
THURSDAY 12/2/15
THURSDAY 12/2/15
Warm
200
swim
200
kick
200
nonfree/free by 50
Regroup with group
8 x
50 drills – will be explained @ 1:10
#1
single head tap
#2
double head tap
#3
catch up
#4
Gallop with quick breath
repeat
Main
Set 4xs
2 x
25 free @ :45
2 x
50 fast kick @ 1:15
2 x
100 free @ 2’
Those
going longer than 2500…
Pull
2 x
500
Snorkel
2 x
250
100
cool
Friday - Rain out
Saturday LCM - FGCU
Warm
800 SKIMP
Preset:
12 x 50 @ 1'
odds drill/swim
evens kick/swim
Main
400 swim @ 80%
2 x 50 F/Ez
100 kick w/ fins (1st.and 3rd. 25 underwater streamline)
300 swim @ 80%
2 x 50 Ez/F
100 kick w/ fins same
200 swim @ 80%
2 x 50 F
100 kick same
100 swim @ 80%
2 x 50 swim F
100 kick same
2 x 300 pull
200 cool
Tuesday 12/8
Warm
600 choice
Preset: fins
12 x 50 K/S by 25 @ :55
MAIN
4 X 100 @ 1:50
10 x 25 F @ :40
4 x 100 @ 1:45
10 x 25 @ :30
4 x 100 @ 1:40
Kick
10 x 50 EZ/Fast by 25 @ 1'
300 cool
Thursday 12/10/15
Happy Friday 12/11/15
This weekend I needed to help my parents with their tree. My mom injured her shoulder and was out of commission for all tree duties. The process started with going to the storage shed and lugging the very large and very expensive fake tree into the car with my dad. Then we had to put it together and separate all the limbs. Even though she originally bought the tree years ago with lights attached, of course the lights no longer work, so we (dad and I ) needed to string additional lights...... Here we have dad and I stringing the lights. Too funny!! The last time my dad strung lights, my mom fired him from ever doing it again!
This week I wrote all the practices ahead - so here you go.....Wednesday San Carlos practice TBD...
December week 12/14-18
Tuesday
Warm
400 free/back by 50
6 x 100 @ 1:45/2:00/2:15 (pick you interval) D/S/D/K see below:
25 Drill
25 Swim
25 Drill
25 Kick
(1000)
Main
3 rounds
4 x 100 @ 1:30/1:40/1:50/2:00/2:10 choose interval
3 x 75 @ 1:00/1:10/1:20/1:30/1:40 choose interval
25 scull
Leave on next top
(2100set/3100)
Fins and snorkel
8 x 100 @ 1:30/1:40/1:50/2:00
200 cool
4k
Thursday
Warm
200swim, 300 pull
Preset
10 x 50 odds swim evens kick
Main 25 x 50s =
5 x 50 @ 1:00/1:10/1:15/1:20
5 x 50 @ :55/1:05/1:10/1:15
5 x 50 @ :50/1:00/1:05/1:10
5 x 50 @ :45/:55/1:00/1:05
5 x 50 @ :40/:50/:55/1:00
200 cool
3700
Friday
Warm
300 swim 200 pull 100 kick
6 x 75 back/breast/free
Main
300 pull
4 x 50 fly/back
200 pull
3 x 50 back/breast
100 pull
2 x 50 breast/free
(2100)
Break
3 x 100 swim
4 x 25 sprint IM order
2 x 100 swim
4 x 25 sprint
100 swim
4 x 25 sprint IM order
3k
300 cool
Happy Laps!!!
Friday - Rain out
Saturday LCM - FGCU
Warm
800 SKIMP
Preset:
12 x 50 @ 1'
odds drill/swim
evens kick/swim
Main
400 swim @ 80%
2 x 50 F/Ez
100 kick w/ fins (1st.and 3rd. 25 underwater streamline)
300 swim @ 80%
2 x 50 Ez/F
100 kick w/ fins same
200 swim @ 80%
2 x 50 F
100 kick same
100 swim @ 80%
2 x 50 swim F
100 kick same
2 x 300 pull
200 cool
Tuesday 12/8
Warm
600 choice
Preset: fins
12 x 50 K/S by 25 @ :55
MAIN
4 X 100 @ 1:50
10 x 25 F @ :40
4 x 100 @ 1:45
10 x 25 @ :30
4 x 100 @ 1:40
Kick
10 x 50 EZ/Fast by 25 @ 1'
300 cool
Thursday 12/10/15
Warm
300 swim
300 pull
2 x 100 IM drill @ 1:50
Preset:
6 x 50 nonfree/free by 25 @ 1:15
Main
4 x 200 @ 3’/3:20
2 x 100 @ 1:30/1:40
4 x 50 nonfree @ 1’/1:15
Regroup
Main
2 x 200 IM @ 4/4:30
4 x 100 free @ 1:30/1:40
8 x 25 IM order @ :40
Cool
100pull
100 kick
200 swim
Happy Friday 12/11/15
WARM:
400 swim free/back by 50
Preset:
FINS: 6 x 100 (25Kick/25Drill/50Swim@ 1:45
(NO FINS 6 x 75 (KICK/DRILL/SWIM)
MAIN:
2 x 300 PULL @ 6:30
8 X 50 Kick @ 1'
12 X 50 (2 SPRINT, 2 EZ REPEAT) @ 1:00
COOL 200
IF GOING LONGER
4 x 250 snorkel
cool 100
12/12/15 - Happy Birthday to my dear friend Jayne in sunny Las Vegas!!!!!!
T2 Masters practice - workout courtesy of John - awesome practice!
Warm
500 loose
Preset
8 x 75 (K/D/S) w/fins @ 1:20
Main
3 times {200 pull @ 3'
{3 x 100 @ 1:30/1:25/1:20 BY SET
100 EZ
4 times {100 Pull @ 1:30
{4 x 25 SPRINT @ :30
400 fins 50 dolphin on back/50 swim
6 x 75 (back/breast/free) @ 1:15
cool
300 or 12 x 25 (odds no breath/evens swim) or snorkel
When we finally finished with the tree - it looked as gorgeous as usual! This is a BIG tree. My tree is really little and skinny - maybe I'll post a picture of it next week.
Sunday was a perfect ocean swim from Vanderbilt Beach with 10 other open water swimmers and Boazeiden!!
This week I wrote all the practices ahead - so here you go.....Wednesday San Carlos practice TBD...
December week 12/14-18
Tuesday
Warm
400 free/back by 50
6 x 100 @ 1:45/2:00/2:15 (pick you interval) D/S/D/K see below:
25 Drill
25 Swim
25 Drill
25 Kick
(1000)
Main
3 rounds
4 x 100 @ 1:30/1:40/1:50/2:00/2:10 choose interval
3 x 75 @ 1:00/1:10/1:20/1:30/1:40 choose interval
25 scull
Leave on next top
(2100set/3100)
Fins and snorkel
8 x 100 @ 1:30/1:40/1:50/2:00
200 cool
4k
Thursday
Warm
200swim, 300 pull
Preset
10 x 50 odds swim evens kick
Main 25 x 50s =
5 x 50 @ 1:00/1:10/1:15/1:20
5 x 50 @ :55/1:05/1:10/1:15
5 x 50 @ :50/1:00/1:05/1:10
5 x 50 @ :45/:55/1:00/1:05
5 x 50 @ :40/:50/:55/1:00
200 cool
3700
Friday
Warm
300 swim 200 pull 100 kick
6 x 75 back/breast/free
Main
300 pull
4 x 50 fly/back
200 pull
3 x 50 back/breast
100 pull
2 x 50 breast/free
(2100)
Break
3 x 100 swim
4 x 25 sprint IM order
2 x 100 swim
4 x 25 sprint
100 swim
4 x 25 sprint IM order
3k
300 cool
Happy Laps!!!
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