GCST Masters Program in N. Ft. Myers

An additional GCST Masters location has been added to SWF!!   Starting Monday September 14th,  any USMS member, or USAT member can train at the N. Ft. Myers pool on Monday / Wednesday / Friday from 5am - 6:30am.  In order to train with GCST you are required to join GCST, be a member of USMS OR USAT, and have a Lee county pool pass or pay a drop in fee for the pool $4, plus a drop in fee for the practice,  $5. 

I am really and truly very excited to head up this program!  I have already planned a practice for Monday.   The sessions will be divided as such:
Monday - aerobic, threshold, drills
Wednesday - IM, stroke focused
Friday - Fast sprinting

As soon as we build the numbers up, I will consider adding Tuesday and Thursdays. 

Looking forward to meeting everyone, and be sure and help with the lane line set up and breakdown as needed!  Thanks!

For last weeks swimming practices:

Wednesday IM in Naples - SCY
This was a good set to really wake you up. I will most likely recycle this workout:

Warm
400 reverse IM order easy swim
200 IM kick
200 IM drill

PreSet
8 x 50 @ 1'
1-4 free, 5-8 IM order
25 drill/25 perfect swim

8 x 25 @ :30
1-4 fast, 5-8 fast IM

Main Set
4 x 100 FRIM @ 1:45
2 x 300 (100 fly, 100 free ez, 100 fly) @ 5

3 x 100 FRIM @ 1:40
2 x 300 (100 back, 100 ez free, 100 back) @ 5

2 x 100 FRIM @ 1:35
2 x 300 (100 br/ 100 ez free/ 100 br) @ 6

1 x 100 FRIM

300 cool

Friday SCY - San Carlos pool
Warm
500 loose
8 x 50 (drill / swim by 25) @ 1'

Main 
200 @ 3:30 (snorkel)
1 x 150 @ 2:30 (pull)
1 x 100 @ 1:30  FAST
200 @ 3:30 (snorkel)
1 x 150 @ 2:30 (pull)
3 x 100 @ 1:30 FAST!
200 @ 3:30 (snorkel)
1 x 150 @ 2:30 (pull)
5 x 100 @ 1:30 FAST!

Pull Set with  band
3 x 250

cool 200 mix stroke

Happy Laps!!

Saturday - taught a swimming technique lesson to a triathlete at FGCU.
Did a little swimming afterwards,  but no official workout.  

During the day, we have a neighbor, Ginny, come to the house to take Yigo for a walk during the day while we are away, and one way to show our appreciation was to have her and her father over for dinner.  They are from the seacoast up north and recently moved to FL. 

The dinner was extremely delicious, if I must say so myself.  :-))

The Menu:

Plantain chips encrusted chicken breast
Coconut, lime basil rice, with a coconut, lime, champagne sauce (gravy)
Spicy shelled edamame beans
Mixed salad greens with a tangy citrus dressing
Dessert:
Strawberry upside down cake with fresh strawberries.

So everything except the 'cake' was homemade. 

Wow!  

Our pool is moving along at a giant SNAILS pace!  Really, I think I could have swim around the state of florida (twice!) in the time it has taken our builder to complete this pool. We have pallets of pavers for the lanai sitting on our grass for the past 2-3 weeks. The builder was here two days in a row putting on the coping for the edge of the pool. It looks really pretty.  I need to have a serious conversation with him regarding when he will complete this job. I have been VERY VERY patient with his progress until now.