Mermaid Painting

The idea of getting a bunch of people together at a cafe and teaching them how to paint a picture has really taken off as a fun and creative social business in SW FL.  I have participated one two occasions in this type of gathering, and it's very inspiring to bring out our creative juices in a safe and happy environment. Drinking a little vino along with swirling the paint brush on the canvas really loosens up any inhibitions one might have in finding their inner artist talents. 

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

1. No breathe
2. Kick
3. Perfect
4. 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"