Needless to say, I truly wish I had my mother's artistic genes. She is a true artist, with her very own studio and proof of sales to boot! I am pretty pleased with this little mermaid, and even did a few touch ups when I got home with my own paints. It's still not to my complete satisfaction, so I'll continue to dabble with the colors before I frame and hang.
It was time to turn in our Leased Lexus Hybrid because I had maxed out the miles. Since I drive a lot, I definitely wanted a hybrid vehicle and decided the the 2016 Prius C offers the BEST mileage than any other hybrid on the market. 53MPG!!! This is the Persona Series. It drives great, the seats are comfortable, and I am extremely pleased with it. Cute huh?
This summer has been great for swim training. I think I am getting faster.....so here are the practices that we've accomplished for June and July. These are a combination of my original sets with a little flavor from other great coaches like Fernando Canales from Pitchfork Aquatics and Paul Yetter from T2 Aquatics. Thanks guys! Keep swimming!
Warm
200 swim / 200 pull / 200 kick
Preset:
9 x 50 descend 1>3 @ (1:00) (55) (50)
MAIN
*SIX ROUNDS
2 x 100 @ (130) (140) (150) descend by round 1>6
2 x 50 @ (100) (110) (115) descend by round 1>3, 4>6
SET - FINS
12 x 50 @ 1:00 choice swim or kick (half EZ, half FAST)
Cool 200
Warm
2 x 100swim, 100 pull
2 x 100 swim, 100 kick
Pre:
6 x 75 free swim / non free / free drill (double head tap) @ 10 SR
MAIN:
3x200 swim (3:00) (3:20) (3:40) (4:00) (4:20)
3x150 (100IM+50 free) (2:20) (2:30) (2:40) (2:50) (3:00)
3x100 IM or swim (1:30) (1:45) (2:00) (2:15) (2:30)
Break 1 min.
4x100 Free**** (1:20) (1:35) (1:50) (2:05) (215)
2x100 Free ez (140) (155) (215) (220) (230)
200 cool (3400)
Warm
500 choice
100 no free
Preset drills
8 x 25 single arm (4 breathing to recovery arm side, 4 breathing to opposite side) @40
4 x 50 swim (25 fist / 25 swim) @ 1
Main 2xs
2 x 50 sprint kick
2 x 100 cruise
2 x 75 sprint kick
3 x 100 cruise
Main
14 x 25 @ :30
1 fast + 1 EZ
2 fast + 1 EZ
3 fast + 1 EZ
4 fast + 1 EZ
200 cool
Warm
300 swim / 200 pull / 100 kick
Preset:
6 x 75 1. Pull, 2. Swim 3. Kick
MAIN GROUP A
3 xs
2 x 100** @ 1:40 + 2 x 25 cruise @ :30
2 xs
200** @ 3:10 + 1 x 50 cruise @ 1:10
4 xs
3 x 50** @ :50 + 1 x 25 cruise @ :40
MAIN GROUP B
3 xs
2 x 100** @ 1:50 (2:00) + 2 x 25 cruise @ :40
2 xs
1 x 200** @ 3:20 (3:30) + 1 x 50 cruise @ 1:20
4 xs
3 x 50** @ :1:00 (1:10) + 1 x 25 cruise @ :50
WARM
600 choice
Preset:
16 x 25 - fins
- No breathe
- Kick
- Perfect
- FAST
MAIN
400 Pull @ 5:45 breath 5/3 by 50
4 x 50 @ 1’ (non free/free by 25)
Break 45 sec.
300 swim @ 5:00 \
4 x 50 @ 1’ (non free/free by 25)
Break 30 sec. Rest
200 pull (breath 3/5/7/9 by 25)
4 x 50 @ 1’ (non free/free by 25)
20 sec. Rest
100 swim @ 1:45
4 x 50 @ 1:15 all free all fast
200 cool
3000
LCM 7/16/16
Warm
400 swim
400 pull (snorkel optional)
Preset:
2 xs:
1 x 50 fly drill / swim free
1 x 50 back drill / swim free
1 x 50 breast drill / swim free
1 x 50 free drill / swim free
Main – Make each round of 700 faster than previous (pink – blue) no breaks
2 x 200 free (:10-20 rest)
2 x 50 fly (:10-20 rest)
1 x 200 IM (:15-30 rest)
2 x 200 free
2 x 50 back
1 x 200 IM
2 x 200 free
2 x 50 breast
1 x 200 IM
Set: FINS
8 x 50 Unders, (6-10 dolphins off walls, streamline!) / Overs ez free by 25
cool 200
July 14
Warm
300 swim 300 non free/free by 50
Preset 2 xs
4 x 25 kick fast @ 40
1 x 50 drill / swim by 25 @ 1:00
Main
2 x 200 pull (3:30) 2 x 150 pull (3:30)
2 x 100 swim (1:40) 2 x 75 swim (1:40)
1 x 400 pull (6:40) 1 x 350 pull (6:40)
1 x 200 swim (3:10) 1 x 150 swim (3:10)
4 x 100 pull (1:50) 4 x 75 pull (1:50)
4 x 50 swim (:50) 4 x 25 swim sprint (:50)
Set
8 x 100 fins and snorkel @ :15 sec. rest
Cool 100
3600 (left column)
July 12
Warm
200 swim, 200 kick, 100 pull, 100 scull
Pre
4 xs
1 x 100 @ 1:40 / 1:50 / 2:00
2 x 25 (one drill / one non free) @ :40
Main
4 xs
1 x 150 @ 2:10
2 x 50 @ 1:00
1 x 100 @ 1:40
2 x 50 @ 1:00
Cool 200 Total (3200)
Thurs. 6/23
Warm
300 Swim
200 K/S by 50
Preset w/ fins:
4 x 100 (D/S/K/S by 25) @ :10 sr
MAIN pick an interval column
1 x 200 cruise (3) (3:30) (4) (4:30)
3 x 100 strong (1:30) (1:45) (2:00) (2:15)
6 x 50 Fast* (:50) (:55) (1:10) (1:20)
Break 1’
1 x 200 cruise (3) (3:30) (4) (4:30)
3 x 100 strong (1:25) (1:40) (1:55) (2:10)
4 x 50 Fast** ((:45) (:50) (1:05) (1:15)
Break 1’
3 x 100 AFAYC (1:20) (1:35) (1:50) (2:05)
16 x 25 fins
2 no breath swim
2 kick choice
300 cool
Tues. 6/21
Warm: 600 (50 free / 50 non free)
Preset:
4 x {2 x 25 K fast @ :40
{2 x 25 1.swim build, 2.Swim breakout=first 6-8 strokes very fast rest easy.
SET:
400 pull or swim moderate rest :30
8 x 50 (EZ/F x 25) (free or IM) @ 1:10
300 pull or swim moderate rest :30
6 x 50 (Odds EZ/Evens Fast) free or back/breast/free by 50 @ 1:05
200 pull or swim rest :30
4 x 50 breakouts free or IM @ 1:00
100 pull or swim moderate rest :20
4 x 25 FAST free or IM @ :30
Cool 400 kick / swim choice
3400
Thurs. 6/16
Warm
300 swim
200 pull
100 kick
Preset:
6 x 75 (Back/Breast/Free by 25) - rest: 15 sec.
Main 2 xs. #1 swim, #2 pull
Set the interval slow to fast per set of 3
3 x 100 - White 5% slower than normal
3 x 100 - Pink normal speed
2 x 100 Red - anaerobic threshold
2 x 100 Blue - fastest you can hold (just below race pace)
100 EZ
12 x 50 fins (dolphin K(s) of all walls)
Odds Kick / Evens swim @ :50
Warm
200 swim / 200 pull / 200 kick
Preset:
6 x 50 swim descend 1>3 (:50)(1:00)(1:10)
6 x 50 pull descend 1>3 (:45) (:55) (1:05)
MAIN
3 x (200) (175) (125) @ 2:50
3 x 50 ez @ 1:20
3 x (150) (125) (100) @ 2:10
2 x 50 ez @ 1:20
3 x (100) (75) (75) @ 1:15
1 x 50 ez
300 cool
Tues. 6/14
Warm
300 swim
300 (50 Kick / 50 Drill catch up with fist)
Pre
[ 1 x 25 Scull no buoy doggie paddle style @ :40
[ 1 x 25 head up swim @ :30
[ 1 x 75 Pull build to fast @ 1:20
MAIN
Group 1 Group 2
3 x 150 fast @ 2:20 3 x 150 fast @ 2:50
1 x 100 ez @ 2:00 1 x 100 ez @ 2:15
3 x 100 fast @ 1:45 3 x 100 fast @ 2:00
1 x 75 ez @ 1:30 1 x 75 ez @ 1:45
3 x 75 fast @ 1:15 3 x 75 fast @ 1:30
1 x 50 ez @ 1:15 1 x 50 ez @ 1:30
Tues. 6/7
Warm
100 breath to right side
100 breath to left side
100 back stroke
200 pull with no paddles
Preset:
10 x 75 @ 1:20 (50 EZ/25 Fast)
Main
5 x 200 pull no paddles @ ;10 sec rest
5 x 100 pull with paddles@ :15 sec rest
4 x 200 swim @ ;10 sec. rest
4 x 100 paddles and no buoy @ ;5 sec. Rest
100 cool
Warm 200 swim/ 100 pull/ 100 swim / 100 kick
Preset w/ fins
2 xs {2 x 50: Drill/Swim x 25 (fist catch up) @ 1:05
{2 x 50: Swim / Kick underwater @ 1:05
{100: D/K/EZ/FAST @ 1:50
MAIN
2 x 200 P @ 3:20
2 x 100 S neg. split @ 1:45
2 x 150 P @ 2:20
2 x 75 Kick FAST@ 1:45
2 x 100 P @ 1:40
4 x 50 Swim **sprint @ 1:10
SET:
8 x 100 (50 free/ 50 back) @ :10 sec. rest
cool 200
Happy Laps!!
"You might think I am listening to you, but in my head I am thinking about swimming."
"Swim, eat, sleep, repeat"
