The SWFL wildfires have been raging for the past few weeks. Today they evacuated residents from 7,000 homes in Golden Gate Estates, Collier, County. When we arrived to the pool today, there were big chunks of ash in the water. The worst part of it was that when we all got in to swim, the water stirred the ashes from the bottom! Earlier this week I had the not so nice pleasure of swimming a practice in chlorine that was twice the recommended amount (20 ppm). The sensation on your lips and mouth is similar to cotton mouth on steroids.
The ocean water is a fantastic temperature right now. Here is a group of us on Easter Sunday after enjoying a pleasant swim in the Gulf.
4/22/17 - Smoke in the air and ashes in the water
Warm
400 breathe R/L by 50
300 pull
200 kick
100 swim
Set: 3 xs
4 x 125 IM (rotating 50) @ 2’
Rest 1 min.
1 x 125 IM (rotating 50) go for it. @ 2’
25 float back
(**I have never in my life swam 500+ yards of fly, as I did in this crazy set!) OMG!
(**I have never in my life swam 500+ yards of fly, as I did in this crazy set!) OMG!
Set: equipment choices
1 x 400 swim or pull (5:20) (6:00)
2 x 200 swim or paddles only (2:40) (3)
4 x 100 (1:20) (1:30) (paddles and buoy)
Regroup
6 x 50 all out (fins) @ 1:30
150 cool
4/18/17
Warm
200 or 150 of each: Swim/kick/Pull
Preset fins optional
4 x 25 drill - tbd
4 x 50 (25DPS/25 Build)
4 x 25 blast into and out of walls
Main set
4 x 25 nonfree (fly) or free @ :35
1 x 200 FRIM or free @ 3:20
4 x 100 free descend (1:30) (1:50) (2:05)
4 x 25 nonfree (BK) or free @:35
2 x 200 FRIM or free @ 3:20
4 x 100 free descend (1:25) (1:45) (2:00)
4 x 25 nonfree (BR) or free @:35
3 x 200 FRIM or free @ 3:20
4 x 100 free descend (1:20) (1:40) (1:55)
100 cool
4/11/17
Warm 500 SKIPS
Pre: 6 x 75 (25 RA/25 s/25 LA
8 x 25 Variables (a.k.a.: build / blast / ez / fast) x2
Main
3 rounds
3 x 100 tight interval
3 x 100 loose interval
Cool 5 x 50 (25nonfree/25DPS)
4/5/17
Warm
300 loose
200 pull (breathe 3,5,7,9 by 25)
100 kick (build by 25)
Pre:
9 x 50 descend 1>3 @ 1’
MAIN
4 xs
1 x 100 cruise @ 1:30 / 1:40 / 1:50 / 2:00
1 x 100 FAST @ same
4xs
1 x 75 cruise @ 1:10/ 1:20 / 1:30 / 1:40
1 x 75 FAST @ same
4xs
1 x 50 cruise @ :45 / :55 / :1:00
1 x 50 FAST @ same
4xs
1 x 25 cruise @ :30 / :40
1 x 25 FAST @ same
SET - FINS
8 x 75 ODDS: K/S/K by 25
EVENS: S/K/S by 25
Cool 200
APRIL 2016 Swim Sets (Masters)
Warm
400 swim
6 x 50 (odds free, evens switchers) (fly/back…..back/breast…..breast/free)
Main
1 x 400 swim
6 x 100 IM or FRIM
1 x 400 pull
6 x 75 Back/Breast/Free
1 x 400 swim
6 x 50 Fly/Back
1 x 400 pull
6 x 25 FAST Free
200 cool
April 30th. there was a 5k Open Water swim in Lake Miromar. It's the second year in a row that I swam the 5K. This year I felt a lot better because my feet and calves did not cramp. I was having a little issue with my ear plugs, and had to stop twice to adjust them back to I would not lose them! That would be bad, because they are $90 custom ear plugs.
My lane mate, team mate, and friend AnnMarie and I finish together. I was a little ahead of her getting up out of the water, but as I tried to power myself through the ankle deep water in the sand, my hip was not responding, and I felt like I was in quick sand. LOL! She popped up and said, "Let's cross the line together." So grabbed her hand, and we raised them up to the sky as and cross the finish line. She swam for Brown and was super fast. Since then, she has endured two shoulder surgeries. We finished in 1:18.08 and 09. Five days later I was in Sarasota racing for the Westport/Weston National Team at the YMCA Masters National Championships. How cool is it to REALLY come full circle. In the late 70's and early 80's I was a diver for the Westport YMCA under the infamous diving coach, Jon Hahnfeldt, may he rest in peace. 37 years later I find myself swimming at the YMCA Nationals on the Westport YMCA National Team!! So fun!
I recently met a new friend named Linda Duck from Anchorage, AK.
She inquired about open water swimming lessons, so I took her on as a client and we spent 4 lovely occasions in the Gulf of Mexico swimming around for an hour. The conditions were quite mellow, so I do hope she gets some practice in the Bay before taking on the Escape from Alcatraz swim. I believe her plan is to complete the swim this August. She has invited me to come do the swim with her, but it won't work into my vacation planning. Russ and are are venturing on a 7 day driving journey starting from Denver - Mt. Rushmore/Rapid City, SD/Cody,WY & Yellowstone/Jackson Hole, WY/Grand Teton's.
I hope the trip is spectacular, and I will provide a detailed review on our B&B and cabin accommodations.
I leave you with a pretty beach picture and Murphy looking at a duck in the pool.
April 30th. there was a 5k Open Water swim in Lake Miromar. It's the second year in a row that I swam the 5K. This year I felt a lot better because my feet and calves did not cramp. I was having a little issue with my ear plugs, and had to stop twice to adjust them back to I would not lose them! That would be bad, because they are $90 custom ear plugs.
My lane mate, team mate, and friend AnnMarie and I finish together. I was a little ahead of her getting up out of the water, but as I tried to power myself through the ankle deep water in the sand, my hip was not responding, and I felt like I was in quick sand. LOL! She popped up and said, "Let's cross the line together." So grabbed her hand, and we raised them up to the sky as and cross the finish line. She swam for Brown and was super fast. Since then, she has endured two shoulder surgeries. We finished in 1:18.08 and 09. Five days later I was in Sarasota racing for the Westport/Weston National Team at the YMCA Masters National Championships. How cool is it to REALLY come full circle. In the late 70's and early 80's I was a diver for the Westport YMCA under the infamous diving coach, Jon Hahnfeldt, may he rest in peace. 37 years later I find myself swimming at the YMCA Nationals on the Westport YMCA National Team!! So fun!
I recently met a new friend named Linda Duck from Anchorage, AK.
She inquired about open water swimming lessons, so I took her on as a client and we spent 4 lovely occasions in the Gulf of Mexico swimming around for an hour. The conditions were quite mellow, so I do hope she gets some practice in the Bay before taking on the Escape from Alcatraz swim. I believe her plan is to complete the swim this August. She has invited me to come do the swim with her, but it won't work into my vacation planning. Russ and are are venturing on a 7 day driving journey starting from Denver - Mt. Rushmore/Rapid City, SD/Cody,WY & Yellowstone/Jackson Hole, WY/Grand Teton's.
I hope the trip is spectacular, and I will provide a detailed review on our B&B and cabin accommodations.
I leave you with a pretty beach picture and Murphy looking at a duck in the pool.
