Monday, March 23, 2015

Ageing like Fine Wine!


Not sure which is cuter, the goat guzzling wine or Yigo ready to catch snow. The goat picture was courtesy of a co-worker. Apparently that is her goat!  



No shortage of snow on Saturday morning - Geez - does it every stop!??? It feels like winter going into winter. Only 3 more weeks of this, and then Yigo and I will be catching frisbees on the beach! Woot!



Birthday Fit Swim was super fun!  I knocked out those 4 x 600, then had a pleasant dinner at the Colgate Inn with Russ's swimming co-coaches from Sherburne-Earlville HS and their families. Great bunch they are!
Will miss them, and they will miss Russ a.k.a. 'SARGE'

It was challenging to feel the motivation this morning. Body was moving a bit slow. 
Made up a practice on the fly - so hope you enjoy your Monday practice:

Monday 3/23/15

Warm: 600 (alt. 100 free/50 back)
Preset: 12 x 50 (descend 1>3) @ :55
Main: 5 x 200 pull/paddles/buoy - breath 3/5/7/5 by 100 @ 2:45
immediately go into 50 easy kick on back, then straight into:
2 x 25 AFAYC (sprint) @ :30
immediately go into 50 EZ kick on back , then straight into:
2 x 25 AFAYC @ :30
100 cool

Each and every day have a fresh new perspective on life, and remember that as the world is changing so can your assumptions.  - SC

Wednesday 3/25/15 

Warm 
300 
4 x 150 (50 catch up drill/50 free/50 six-kick switch drill)
100 back
Main #1
3 x 200 @ 3'
100 back
6 x 100 (alt 100 IM/ 100 free)
2' rest
Main #2
700 (build each 100)
2 x 100 (back/br by 50) @ 1:50/1:55/2:00
6 x 50 free fast @ 1'
100 cool

Friday 3/27/15

Whoopi Goldberg visits Colgate!

Warm
600 (alt. free/back by 50)
Main:
2 x {200 band/buoy - mod hard  20 sec rest
      {400 free steady - 20 sec rest

100 back EZ
4 x 200 @ 15 sec. rest #1 &#3 stroke or IM/ #2 & #4 free
100 kick EZ
600 free steady snorkel @ fins
4 x 50 fast @ 1'
200 cool


Happy Laps!!





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