It's been a few weeks, so I am really behind in posting swim practices! Been very busy coaching, working two jobs and recently was hired to teach Yoga on Sunday morning at the Cape Coral Wellness Center. The first class was today, and there were 14 people in the class! It is wonderful to be teaching again.
Last weekend a dear friend of Russ's came for a brief 3 day visit. He didn't have to escape the cold in NH, because it has been so warm this year. FL posted record highs on Christmas day. He mostly came to play golf, but my dad had this great idea to rent a boat from Naples and boat to Marco Island, then have lunch at the Snook Inn. Well, that sounded really nice, so Russ and I checked out the rental place, and we rented the boat for the following Sunday.
Sunday we head down to Naples, drop off Yigo at my parents, and pick up my dad. The four of us are feeling pretty good about this exciting boat trip, which I have never done before, but my dad was an experienced passenger, since he had made the trip once or twice with out of town friends.
Jeff showed us the map, and explained where the cops might be, and gave us clear instructions on how to follow the markers to get to our destination.
Here we are getting our instructions. Since Dana use to own a boat in NH, we thought it would be best to let him drive.
Tuesday 12/22/15
Last weekend a dear friend of Russ's came for a brief 3 day visit. He didn't have to escape the cold in NH, because it has been so warm this year. FL posted record highs on Christmas day. He mostly came to play golf, but my dad had this great idea to rent a boat from Naples and boat to Marco Island, then have lunch at the Snook Inn. Well, that sounded really nice, so Russ and I checked out the rental place, and we rented the boat for the following Sunday.
Sunday we head down to Naples, drop off Yigo at my parents, and pick up my dad. The four of us are feeling pretty good about this exciting boat trip, which I have never done before, but my dad was an experienced passenger, since he had made the trip once or twice with out of town friends.
Jeff showed us the map, and explained where the cops might be, and gave us clear instructions on how to follow the markers to get to our destination.
Here we are getting our instructions. Since Dana use to own a boat in NH, we thought it would be best to let him drive.
Russ and Dad are chilling out. It was a perfect day for a ride in the channel. The gulf was a bit choppy, but we were not allowed to venture into the gulf.
This is Tin City on the right, as we make our way through the channel.
Dad wanted us to see all the big housed in Port Royal, so we did a side trip to see the mansions. The little house on the right is a guest house.
After cruising past the large homes, we returned to our planned route. The max speed limit is about 30 miles per hour, or no wake. There were other boats coming from the opposite direction that would make a wake which meant we had to go over it. Apparently I was not prepared for the big wake, and Dana flew right over it. I lost my balance and fell onto Russ's thigh/knee landing on the side of my ribs. When I hit his legs I heard a crunch in my body. Crap, that was probably a rib, and yep, been two weeks and the dang thing is still sore. Swimming speed has slowed down quite a bit, not happy!!
We did see a few dolphins on our trip. After lunch I drove back the whole way. I crashed over a few waves, but not quite as reckless. I really enjoyed driving the boat and Dad said that we can time share a boat. Hummmm. something to consider.
The Snook in had great food, and a fabulous Salad Bar.
Our day was not quite over, as we had big dinner plans to eat at Baleens which is on the beach. We enjoyed the sunset before dinner. The food is really fabulous!
I just love Sunday's!
Back to swim practice:
Tuesday 12/22/15
WARM
200
Swim / 200 Kick / 200 Drill mix strokes
PRE-SET
8 x
50 descend 1>4 @ 1’
250
catch up drill/swim by 50 – rest :10
150
backstroke – rest :10
100
distance per stroke (DPS) – swim long and tall. Count your strokes per 25 rest
:10
100
Breast
regroup
KICK
– 2xs
200
(25 right side/25 left side/100 – 6 kick switch) – FINS @
8 x
25 FAST – NO Fins w/board @ :45
MAIN
– 4xs through – everything is 10 sec rest
100
IM or free 1:50
75
back or back/free/back 1:40
50
breast or breast/free 1:20
25
fly or free repeat on next top or bottom @;30
optional - 10 x 50 @ 1’ – 10 breaths 1st, 9 second, 8 third, 7 fourth etc.
optional - 10 x 50 @ 1’ – 10 breaths 1st, 9 second, 8 third, 7 fourth etc.
200
cool
*Tuesday there were only two of us, Jami and myself. I had to take it easy anyway, so the person I swam with, Jami, received one on one coaching today. Lucky her!
Thursday 12/24/15
*Tuesday there were only two of us, Jami and myself. I had to take it easy anyway, so the person I swam with, Jami, received one on one coaching today. Lucky her!
Thursday 12/24/15
Warm
300 swim/150 kick/ 100 pull
Pre Main
10 x 50 @ 1:15 Odds kick/swim, evens drill/swim
Main
25s – breathe every 4
50s – Build to FAST
75s – make the interval
100 cruise
4 x 25 fly @ :35 4 x 50 back @ 1:15
4 x 75 breast @ 1:40 4 x100 free @ 1:45
4 x 75 breast @ :140 4 x 50 back @ 1:15
4 x 25 fly @ :35 100 EZ
Kick @ :40
4 x ( 25 EZ
(25 FAST
(25 FAST
(25 MED
cool 200
Happy Laps!!
No Practice Christmas Day.
Russ and I rode our singles.
It's been two weeks and my rib is still sore, oh well. Another two weeks and I shall be good as new, or at least almost.
Christmas side dish was something I created, and it's very healthy. I used Green Garbonzo beans which I purchased at Memett's Fresh Market - see his sign: I also purchesed some lovely shrimp from him for Shrimp Cocktail appetizers.
I saw this funny guy getting his exercise on a cool ride.
The recipe is called
Healthy Holiday Vegetarian Red, White, and Green
Nothing to cook! Cauliflower, Pomegranate, Edemamme, beans/green garbonzo beans.
You can't see the green garbonzo beans in this pic, because this was the first batch.
Dressing:
Hummus - 2tbls
Juice from 1 lemon
Dijon Mustard - 1tbs
Maple Syrup - 1tsp
Chopped fresh Cilantro and Basil
Salt and Pepper
Mix in and serve or let sit over night.
Enjoy!!
One more week, and it will be 2016!!!! Time does fly when you are having fun, and that is what we are doing here in SWFL. There is never a dull moment. Lots of houses being built on our street too.
Looks like the warm weather up North won't last for too much longer. The forecast is predicting single digits in a week in Central N.Y. FL will experience a big drop in temperatures and see some 40 degree nights. Sometime after January 4th. I am hosting a swim team from N.J. Their coach Colgate Alumni Swimmer, and I am really looking forward to seeing Lia!!
For practice this week, I am hoping to get some interest in Master's that want to swim on . M/T/TH/F. Hoping to increase the schedule to 4 days a week.
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