Cape Coral was voted as one of the safest cities for cyclists stated by the League of American Cyclists. Well, it's obvious here, there is no one on the road. LOL! No really, there are 8 dedicated bike routes that get you off the main roads. Flat, yes, windy, yes, hot, yes.
BIG shout out to my friend Dr. Schaller who put together my bike after the crash last October. New bars, stem, tape, cables, and rigging it up just right. Thank you Jonathan!! It's hard to imagine that it's been a little over a year since that day I completely separated my shoulder. My bike is still riding like a charm. Although I have not put in as many miles on my bike as I have in the pool/ocean, still - Life is Good!
We don't have a shortage of bikes to ride either!!
The best way I know to ring in the New Year for 1/1/2016 is to swim in the ocean with my friends in Naples.
I am extremely excited to increase our Master's practices to four days a week. So excited that I prepared the practices ahead of time.
Monday
1/4/2016
Warm
300
S
3 x
100 (D/K by 50 w/ fins) @ :10 sr
Preset:
6 x
75 (EZ/Fast/Backstroke by 25) @ 1:30
Main
12
x 150 choose base interval
#1-3 swim @ 2:15 / 2:30
/ 2:45
#4-6
pull @ 2:00 / 2:15 / 2:30
#7-9
swim @ 2:10
/2:25 /2:40
#10-12
pull @ 1:55 / 2:10 /2:25
Main
w/ fins
100
kick @ 2’
4 x
25 sprint swim @ :30
100
kick @ 2’
3 x
25 sprint swim @ :30
100
kick @ 2’
2 x
25 sprint swim @ :30
100
kick @ 2’
1 x
25 sprint swim @ :30
cool
300
(3700)
Tuesday
1/5/16
Warm
400
Loose
Preset
9 x
50 descend 1>3 @ 1’
OR
6 x
50 descend 1>3 @ 1:15
MAIN
2 xs
300
swim pull
2 x
50 sprint kick
4 x
100 odds fast evens ez, swim
300
back bree by 50
2xs
200
pull
4 x
25 sprint kick
4 x
75 odds fast evens ez.
Cool
100
Thursday
1/7/16
500
loose choice
4
x {75 kick
{75
swim
{75
pull
MAIN
3 x
100 @ 1:40 / 1:50 / 2:00
/2:20
3 x
100 @ 1:30 / 1:40 / 1:50 /2:10
3 x
100 @ 1:20 /1:30 /1:40 /2:00
3 x
100 Pull @ 1:15 / 1:25 / 1:35 /
1:55
3 x
100 Kick @ 2’ / 2:20 / 2:30 / 2:45
300
fins – non free choice
cool
300
25
scull/25swim
(3500)
Freaky Friday 1/8/16
Warm
500 (free/back by 50)
Preset
1 x
100 IM drill
1 x
100 fist drill
1 x
100 Im swim
1 x
100 free w/ overkick, big slow arms
1 x
100 pull
Group
A - MAIN
200
free @ 3’
2 x
100 (EZ/Fast by 25 or 50) @ 1:40
200
pull @ 3’
2 x
100 (FAST/EZ by 25 or 50) @ 1:40
200
free @ 3’
2 x
100 #1 EZ, #2 FAST @ 1:40
200
pull @ 3’
2 x
100 ALL AFAYC @ 1:50
Group
B - MAIN
150
free @ 3’
2 x
75 (EZ/Fast by 25) @ 1:40
150
pull @ 3’
2 x
75 (FAST/EZ by 25) @ 1:40
150
free @ 3’
2 x
75#1 EZ, #2 FAST @ 1:40
150
pull @ 3’
2 x
75 ALL AFAYC @ 1:50
100
EZ
8 x
50 kick @ 1:10
6 x
50 kick / swim by 25 @ 1’
14
x 25 odds sprint/evens EZ @ :30
300
cool
Happy Laps!!
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