Monday, August 3, 2015

Seashore Swim Academy


Since Russ was out of town, I decided to stay a few nights in Naples and take advantage of swimming with T2 Masters on Friday morning for Freaky Fast Friday. Unfortunately we did not get to complete the workout due to lightening in the area. After everyone evacuated the pool, we were treated by the full moon rising over the pool.  It was a site to be seen, and coach Mike had his phone handy to take the photo. 

After a nice swim, I went to an interview with Southern Technical College for Admissions Representative. The lady interviewing me decided that she wanted me to meet the Exec. Dir of the school in the Bonita Springs location.  We scheduled that meeting for later in the afternoon, after I taught a swim lesson to a Mr. Daniel, the scientist. 

The swimming lesson was my first official Seashore Swim Academy lesson since living in FL.  It went very well, and he progressed from kicking backward to kicking forward. Be sure to LIKE Seashore Swim Academy on FaceBook!

I signed up to swim a Postal 10K on August 23rd. in Naples. That will be fun!  So far one other crazy person has signed up for the 10K distance. We swim it in a 50 meter course pool. 

The swim practice from Friday:

Warm
400 (breathe 50 R/50L)
300 pull
200 kick choice
100 FRIM

12 x 50 @ 1'
1 blast/1build/1ez  (blast is first 5-6 strokes fast or breakout)

1 x 400 free
(25 free/25 back/25 drill/rest 15s/25 fast)

12 x 50 pull @ :55
3 x: breathe 5/7/4/fast

we did not have time for this small set , so we went right into the next set, which we only did 1x due to lightening.
1 x 200 free @ 3'
1 x 100 free @ 2:20
1 x 50 free @ 90% effort 

Swum as a GROUP!
4 x
25 smooth 0/1 breath @ :40
50 breath 3/fist @ 1:20
25 tarzan @ :30 (fast drill)
25 SPRINT @ :15
75 EZ @ 2:15

300 EZ

Sunday was a 105K ride with a nice group of mixed cyclists. Mostly women, and a few guys. We ventured onto Sanibel, then eventually into Captiva. We saw two rose colored spoon billed birds in the Ding Darling Preserve.  I tried to get a photo with the phone, but it's not that clear. They are pink because they eat shrimp.




There are a few short stories that do go along with this particular ride.  To start with, about 8K into the ride, a young lady by the name of Denise stops suddenly and dismounts her bike, and starts yelling, "oh it hurts, my leg, I am cramping!"  She was a very tiny women, thin boned, maybe 100 lbs. wet. I quickly felt the need to come to her rescue with a cold water bottle that was not yet thawed out from freezing it the night before. I gently rubbed the water bottle on her thigh. I then proceeded to massage her quad muscle with a type of tragger technique. (hold the muscle and wiggle it from side to side) When I did that her response was, "Oh that feels so good!"  There was not much else I could do for her, and her cramp was not going to subside in a few moments, so she decided to turn back and head home. Apparently she was on holiday at altitude a few days before and had some other health issues she was dealing with.  Another 8K down the road and the ride organizer had a massive flat. She ran over a nail that went into her rim! Here we are waiting for her to change the flat.  
         
One group assisting in the process (East), the other group chilling out down the road (West)





Eventually the group needed to be split up with different speeds. The ride took much longer than I had anticipated, however I should have know that when it was advertised as a 'social' ride. Many photos were taken, and new friends were made. It's all good, happy to be on the bike, and hammer the over pass to Sanibel and back. 



Monday AM swim:

Warm (deja vu!)
400 Free (breathe 50L/50R)
300 Pull
200 K
100 FRIM

12 x 50 @ 1' - 2 moderate, 1 fast

4 x 50 fly-back @ 1'
4 x 50 back-breast @ 1'
4 x 50 breast - free @ 1'
(I call these switchers, but usually do them rotating)

3 x 200 P @ 3:20
breathe 7 5, 3 by 50, + 50 FAST

2 x 300 Free @ 4' or 4:30
2 x 150 Free @ 2:20 or 2:35

Rest :60

4 x 100 @ 1:30
4 x 75 @ 1:10 

*The 100s shoud be at perceived threshhold pace. The 75's should be a touch quicker but not as fast as you can go. The 300 should be well above perceived threshold pace and the 150s sould be quicker than the 300s, but not quite as fast as the 100s. 

200 EZ

No doubt, the most exciting event that took place last week was the initial construction process of installing our pool!  Basically digging an enormous hole in the back yard. 

It's going to take approximately 2 months to complete.  Summer is always a tricky time due to weather, which puts projects behind a few weeks.  It's all good though, and when it's done, Yigo will enjoy doing his laps!!

Phase 1 - The enormous hole!







"Mommy, when can I go for a swim??"  LOL!!

Wednesday, July 29, 2015

Passion for cooking

Aside from swimming, cycling and running, the other hobby that I most enjoy doing is cooking. I never thought I was going to be a 'foodie' however, I so enjoy being creative in the kitchen, so this evening I whipped up a delicious salmon dish. The salmon was supposedly wild Alaskan, rather than farm raised, which I purchased from Ada's Natural Market in Ft. Myers.  In any event, I don't want to get into a discussion on which is better, farm or wild, so here is the dish I prepared this evening:


Roasted salmon (I don't have a grill yet) with saute' zucchini, roasted thyme potatoes, and a lemon caper, butter, cilantro cream sauce. 

The sauce was really to die for!  I would have added white wine if I had it.  I made a rue, then added juice from one lemon, capers, garlic, cilantro, a little more butter, and a dob of sour cream, plus S & P.  I thinned out the sauce with chicken broth, but would have rather used white wine. It was delicious! 

Sear the salmon on a flat pan, then put the pan in the oven. Slice the potatoes thin and coat them with EVOO or an oil of your choice, and season with thyme, salt and pepper, and place on cooking stone ware.   The zucchini was simply saute'd with butter, salt, pepper and oregano. 

Swimming this week is a little less than usual. Monday's AM workout was a mish mash of what the coach gave me, and what I came up with:

Warm 
300  (75 free/ 25 back)
4  x 75 50 drill/25 swim @ 1'
6 x 50 kick with fins
12 x 50 descend @ :55
Main: 4 times
200 Pull @ 2:50
100 FAST @ :130
4 x 25 moderate - fast @ :30
cool 250

Tuesday AM practice: (my design)
Warm 
600 swim
Main
4 x 50 (switchers) @ 1:00 (fly/back - back/br - br/free - free/fly)
125 (100 IM/25 free)
4 x 50 (25 stroke IM order/25 free)
150 (100 IM/50 free)

4 x 50 (25 strokeIM order/ 25 free)
175 (100IM/ 75 free)
4 x 50 (Im order by 50)
200 IM
4 x 50 Free 
Cool 250


Wednesday  - Yoga on Lanai and picking out wallpaper with mom, plus a short ride on the busy streets of Del Prado during rush hour.  (need to reconsider other options for 5pm ride)

Thursday - AM will be:

Warm
200 swim
200 pull
100 kick 
Preset:
6 x 75 IM drill @ 1:20
 Main 

20 x 100
# 1-4
25 fly/75 free
50 fly/50 free
75 fly/25 free
100 fly
# 5-8
same with back
#9-12
 same with breast
#13 - 16
all free
# 17 - 20
IM
Coo 200 

Happy Laps!

I am looking forward to the construction of our pool. It will be a nice welcome to the home. All the indoor designs and decorations are looking exquisite, if I do say so myself!






Friday, July 24, 2015

Still no Cable!

Well, we have all heard the complaints from across the U.S. about Comcast, and I am here to tell you they are all true!  

It's amazing how a company that makes so much money can be so unorganized.  Basically since our home is new construction, they needed to 'bore' the lines.  This step has taken exactly 5 weeks to get the correct technician out there to accomplish that.   Hopefully we will have cable and internet by next week!  I am not holding my breath!

Thursday AM swim - Shannon's practice:

Warm - 2 xs
100 swim
100 kick
100 pull

Main - 3 xs
200 swim pretty @ 3:15
4 x 75 (Free/back/free) @ 1:15
8 x 50 odds FAST / evens EZ @ 1'

Cool 200

Friday AM with GC Masters:

500 Loose
8 x 50 (drill / swim by 25) @ 1'

Main - 2x
2 x 150 (100 FAST/50 Moderate) @ 1:50
4 x 25 kick @ :40
2 x 200 swim or pull @ 315

Super Swims:  (this is where you attach yourself to a tether that is connected to a poll on the deck and it provides resistance)
* it feels really weird to swim w/out it after the set:
4 x 2 min. with 1:00 rest
1 x 4:00

400 warm down

HAPPY LAPS and Happy Friday!!





Wednesday, July 22, 2015

Another lamp constructed!


Here is another beautiful lamp that I made. I really like the shade because it is unique. All in all this lamp cost me about $26 dollars to make. The funny thing is when I was purchasing parts to complete it, I needed to purchase a couplings. It was a good thing that I had one left over, because our electrician needed one when installing the light in our walk in closet. Ha! 

Given that I am not an electrician by trade, I have successfully made three lamps thus far, and I am pretty excited about the prospect of making more!  Hopefully we will have a nice shelf in the garage for the future of making additional lamps. 

Monday was a nice rest day, as I really felt like sleeping in.  Tuesday AM swim practice was written by me, even though there are workouts to follow, I like re-designing the workouts.

Warm
400 Loose
200 Kick
12 x 50 @ :55 (25 IM stroke/25 free)

Main:
3 x 150 pull/breathe 3/5/7 by 50 @ 2'
4 x 50 back @ 1'
3 x 150 pull/breathe 3/5/7 by 50 @ 2'
4 x 50 breast @ 1'

Snorkel/fins/paddles
1 x 400 
1 x 300

Cool 100
Happy laps!

Wednesday AM I joined the Caloosa Bike Club for their weekly 36m ride from the Winn-Dixie. 

It was a small group of about 11 cyclists. Three women total including me. As soon as the group rolled out the the parking lot the pace amped up to 28-30mph. Geez - what a way to wake up!  No warm up, little food (two oranges) and tight calves.   The roads are nice, and there is little traffic. As we circled through the line, I noticed I was the only woman left with the group.  I think they were surprised that I was still with them.  I think the other girl, Pam could have stayed in the pack, but she told me that she was not feeling well. 

About 10 miles into it, one of the guys got a flat. We all stopped and he changed it. We carried on, returning to the blazing pace.  The course traverses over a very slight incline, and that really did me in. The temps were already climbing int0 the upper 80s. At the bottom of the hill, there was a light and that is where the course turns around.  A few miles down the road, we bridged up to the the slower group that had previously passed us during the mechanical. 

After we caught up to the small group, I decided to sit in with them and recover a bit. It was a nice ride back, and my legs are very spent!   It was a fun day and I met a new friend as well, her name is Louise. 

I look forward to riding with the group more. 

Yesterday I had what I thought a very successful interview with the HR person at Lee Memorial Hospital for a position at their Wellness Center. I hope to receive a call from the hiring manager in the next couple of days.  Wish me luck!

Our pool permit has been approved and the pool guy, Waters Edge, will start the digging process next Thursday!  We are very excited to get this underway.  I'll post pre-post and interim pictures. 

In the meantime - - be well, be safe, and keep smiling!


Saturday, July 18, 2015

Chicken or the Egg?

I found fresh eggs in Bonita Springs, FL from a farm called Circle C, Happy Hens.  Truly excited to be purchasing locally harvested eggs.    That's the good news, and the bad news is we still do not have cable or internet at our house.  As my friend Michelle commented when I told her the news, "What do you live in a 3rd. world country?" Basically it has taken Comcast over 5 weeks to service, install, connect and connect any type of cable or internet, and it's still in the works, which means  I have to drive 50 minutes to Naples to watch Le Tour de France at my parents house!

Friday morning practice at San Carlos Park pool with GCswim team, I modified the workout a bit to meet my needs, plus due to the fact that the water is so dang hot!!

Warm 
500 choice
Preset:
5 x 100 (25 kick/50swim/25 kick) snorkel
Main
1 x 200 @ 3:30
1 x 150 @ 2:30
1 x 100 @ 1:30 FAST
1 x 200 @ 3:30
1 x 150 @ 2:30
4 x 75 backstroke (suppose to be 3 x 100 FAST @ 1:30)
1 x 200 @ 3:30
1 x 150 @ 2:30
5 x 100 @ 1:30 FAST

1 x 1000 on 15:00 free or pull or snorkel/fins/paddles

cool 100

Saturday - T2 Naples Masters with Coach Jenna - Great IM workout!

Warm
300 swim/200 kick/ 200 pull
Pre Set Kick:
6 x 75 @ 1:30
Main:
400 pull (:30 rest)
4 x 100 IM @ 1:30/1:35/1:40
4 x 50 FAST stroke @ 1'
300 pull (:30 rest)
3 x 100 IM @ 1:30/1:35/1:40
3 x 50 FAST stroke @ 1'
200 pull (:30 rest)
2 x 100 IM @ 1:30/1:35/1:40
2 x 50 FAST stroke @ 1'
100 pull (:30 rest)
1 x 100 IM @ 1:30/1:35/1:40
1 x 50 FAST stroke @ 1'

Cool 150 - 300

Happy Laps!!





Thursday, July 16, 2015

Swimming around town


I've enjoyed mixing up my swim locations between Ft. Myers, Cape Coral, and Punta Gorda. 

Wednesday AM 7/15/15 practice from the FGC Master's team: 
*Sam writes one workout, and it's geared to the slower swimmers, so sometimes myself and a few others need to *add yardage* for the given interval. 

5:00am Warm up begins
1 x 500
8 x 50 @ 1' (drill/swim by 25) (optional fins drill/stroke which is what I did b/c I was very tired)

Main:
3 x 150  (or 200*) @ 3:30 
rest 1'
3 x 150 @ 2:45
rest 1'
3 x 75 (or 100*) @ 1:30
rest 1'
3 x  75 (or 100*) @ 1:20
Pull Set (written as I swam it)
1 x 250 @ 3:30
3 x 150 @ 2'
4 x 50 (snorkel & paddles) @ 1'
1 x 200  (snorkel & paddles )@ 3'

cool 1-300

Happy Laps!

Thursday morning I drove to Punta Gorda, however practice was cancelled due to weather (lightening).   There were many people coming to the house to do various jobs, so I stayed put enjoyed a day of rest. 

After experiencing 4 completely different USMS groups in SWF, I can safely make a grading as to which team has the best coaching and where you will get the most benefit. Drum roll please, that group is the T2 Masters in Naples, FL.  I think I intuitively knew this ahead of time, and I was so very lucky to have spent 3 solid months training with them. I will enjoy swimming with them from time to time, and thankfully I am heading their way this Saturday!  Yeah!   

Now for the negative - we have been in our house for 4 weeks, and still no cable. It has been pulling teeth to get Comcast to install the cables, then install a signal, so the final tech guy can hook up the cable!  I am missing the tour and it's sad. When I do see it, I drive to Naples to watch it from my parents house, which is what I will do Friday morning. 

Until next time.....swim fast!






Tuesday, July 14, 2015

Wheels and Wings

It's been a hot couple of days and the weeks are flying by!  




It was time to dig out a smaller cassette and stop riding a 27x12 and swap the climbing cassette with a more appropriate flat lander cassette with a 23x12.  The 27 was on there very tight, and there was no way I was going to get it off, so I decided to take it to the Schwinn shop and have them do it, since the gears would need to be adjusted as well. David and Greg are very nice and accommodating, and finished it in one day.  

The next morning I started to go for a ride and explore into Charlotte County, when I immediately noticed that the cassette was making a chunking sound. Dang, it's not tight. Rather than going back to the house and fix it, I thought I'd check out the Bike shop in Punta Gorda and have them look at it.  After an hour ride on a busy highway of 41N I arrive at the Acme bike shop.  The mechanic was not there, but the owner was, and he said he would look at it. He says he has never seen a loose cassette before. Oh geez. He took it off, put it back one, with my help, and still it was a little loose. I said I would figure it out when I got home, and it was probably a spacer that needed changing. He still charged me $10.00 for his 'service.'  I will not use them again for bike repairs.  I fixed the problem with a different spacer. 

On my way home, I visited an area that I was not familiar with but it was a nice diversion off of Highway 41.


All the roads look alike and in between some of the main roads were gravel roads. Basically I was lost and my water was hot as heck, and wanted to get home. I used the smart phone to get me back to 41.  


No I don't have Bell's Palsy!!  I was trying to show a face of being lost. LOL!

The next day was the Wheels and Wings ride. It's a nice organized ride where I met up with a few girlfriends, Liz and Jennifer. Liz's boyfriend was recovery from brain surgery and he was on this really sweet recumbent. He is a strong cyclist who pulled me along at 26mph for a stretch.   I enjoyed talking with him. I stayed with them, and didn't worry about riding with a "faster" group, give the fact that Liz and Tommy warned me that one of the groups I was thinking of riding with was notorious for having a crash every year on this ride. We finished out the day with about 55miles and endured a down pouring of rain, and rode on those same roads that I was 'lost' on the day before. 




The Cape Coral masters group is a nice group, however the water temperature is about 90 degrees and that is no exaggeration!  Putting out any kind of effort is quite a challenge.  

Monday 7/13/15 Steve provided us with the following practice:

Warm
400
Preset: 6 x 75 kick
Main:
4 x 250 pull
6 x 175 (drill on 4th. lap)
8 x 125 (last 25 fast)
10 x 25 @ :30
cool
200

Tuesday 7/14/15, I joined a new group called the Tarpon Masters in Punta Gorda. 
They have a Facebook page, and will post their workouts there as well. Kerry is the coach. They only swim about 2500 a practice, but the water temperature is MUCH better and their pool is pretty. 

Warm 
2 x 200
Pre set:
12 x 25 @ :30
Main (twice) with fins
200
2 x 100
4 x 50 underwater dolphin streamline. 
cool 200

Happy Laps!