Proud home owners

We closed on our home on Tuesday and I will most likely start working at an unnamed company this Monday.  It's been a crazy week running around to establish accounts, purchase fans, lights, patio furniture, and preparing for the movers to arrive Friday. 

The landscaping looks great with three very large palms in the front. We will start pool construction as soon as our permit is approved.  

We are very pleased with our new Lennar home in Cape Coral! The last three days of practice are as follows: 

Monday - rest

Tuesday with coach Jenna LCM

Warm:
400 swim
200 kick
100 pull

Drills
4 x 50 odds scull/swim, evens doggie paddle /swim by 25
6 x 50 odds Ra/La/evens swim

Main Set:
4 x 50 breath every 7 or 9@ 1:05
:30 rest
3 x 200 FAST (get 20 sec. rest)
100 ez
4 x 50 5,4,3,2,1, breathes by 50 @ 1:05
:30 rest
3 x 200 FAST (:20 rest)
100 ez
4 x 50 (25 underwater/25 swim) @ 1:05
:30 rest
3 x 200 FAST (:20 rest)
100 ez

100 cool

Wednesday with coach Mike (SCY)

Warm
300 swim/200 pull/100 kick

200 scull
4 x 50 fist
4 x 75 (odds stroke/evens free - fist drill/swim/build by 25) 

Main (needed to get out early, so had time for 8 of these)
15 x 200 
odds IM/evens free * for IMs - rotate through fast 50s (#1 fast fly, #3 fast back, etc.
free- aerobic rotate gear
IM @ 3:30
free @ 3

cool 100

Thursday with coach Mike (LCM)
good recovery from Wed.

Warm 
900 (75 swim/75 drill/ 75 stroke/ 75 kick)

Main
100 pull @ 2
10 x 50 kick with fins @ 1'

200 swim free @ 3'
8 x 50 stroke @ 1'

300 pull @ 4:30
6 x 50 kick w/ fins @ 1'

400 swim @ 6'
4 x 50 stroke @ 1'

500 pull @ 7:30
2 x 50 FAST@! @ 1:30

100 cool

Happy Laps!

Fast, fun, and yum!

We discovered a new italian restaurant in Naples. It's called Limoncellos, and the food was fantastico!  The waiters were happy, they spoke italian, and the prices were reasonable. This is a return spot, and new find for family dinners. Thank you Limoncello for a great experience!

My friend told me about a Wednesday evening ride from a shop in Ft. Myers, called Bike Bistro.  They have an A and B ride, and she said that I would be able to do the A ride. It's about 30 miles, and they go over the bridge to Sanibel, spend time over there, and return. The B group does the same, but slightly less distance.  I showed up and my friend did not go because she thought it was going to rain, but it didn't until we were done riding. She also told me that the guys would take good care of me and they did!  The ride leader is originally from Chicago area, but has been in FL for over 20 years. He is the shop mechanic. Our group was 6 total.  This was a good group, except for one squirrely guy in his aero bars, I needed to watch out for him to be safe.  The most exciting part of the ride was the race to the dead end street in Sanibel. I saw the guy on the front stand up and start to sprint. Apparently he started his sprint 2K to early.  I took no part, but continued going hard. I saw there were 2 more attacks, and there was still road left, because I could not see the end.  I bridged up to the guy who originally attacked, he hooked on to me, them came around, and I stayed with him, and we passed all the guys left up front and were the first to arrive to the dead end street. LOL! That was fun!!

Thursday 6/18/15 LCM w/ coach Mike

Warm

1000 SKIPS

Preset w/ fins

3 x (250K/75D/100S) @ 2:30

      (50 build) @ 1:00 

Main

4 x (did it 3 due to time constraints)

200 w/ paddles (buoy optional) @ 3

150 (50 stroke drill/50 free/50 stroke) @ 2:30 (didn't really make that interval)

100 FRIM @ 1:40

50 build free @ 1:00

extra 30 sec. for equipment

100 cool

Friday 6/19/15 SCY w/ coach Kevin

Warm

8 x 100 (25K/25LA/25RA/25S) @ 1:45

Preset (to get ready for the fast stuff!!)

24 x 25 or 6 sets of 4 @ :40

25 underwater

25 drill

25 build

25 fast

Main: ladder 

all fast first, then ez, plenty of rest @ 2:40 base for 100

25 + 25

50 + 50

75 + 75

100 + 100

150+ 150

200 + 200

150 + 150

100 + 100

75 + 75

50 + 50

25 + 25

Kevin calls out your times. It was fun racing against a young girl that did the ITU race circuit, who is now getting into racing half IMs.

100 cool

Happy Laps!!

Happy doggies - the poodle's name  is 'Star'

Two for Tuesday

I found an extra Tuesday workout (probably for the lunch time group) that I picked up, so will include that with the other workouts for today. 

Tuesday AM with coach Jenna (LCM)6/16/15

500 SKIPS

Drills  @ 1:00 (she always does drills as a pre-set)
4 x 50 fist 
4 x 50 catch up
4  50 3,2,1 glide, swim 

Main Set
three times through (I did it twice for time constraints and tired shoulder) 
6 x 50 pace (80%)  @ :55
100 ez
4 x 150 fast (under goal 200 time) @ 3:00
100 ez

Cool
200

Tuesday PM with coach? (SCY or LCM?)

Warm 
1200 or 900 or 600 (1/3 swim, 1/3P, 1/3K)

Preset:
12 x 50 Pull or fins (kick is ok, swim is ok)
4 @ :55
4 @ :50 + Rest :30
4 @ :45

Main
16 x 100  (or 75s?)
8 @ 1:25/1:35/1:45 (choose interval follow decreasing interval)
4 @ 1:20/1:30/1:40
rest 1:00
4 @ 1:15/1:25/1:35

6 x 50 fins #3 & #6 fast or social kick

100ez

Thursday AM 6/17/15 with coach Mike

I swear he's on something when he designs these workouts for us. :-)

Warm
4 x 100 hold stroke count:15R
6 x 50 4 kick/2 swim :10R
4 x 50 drill/swim :10R
8 x 25 @ :30 (build, burst, ez, fast repeat)

Gear choice (fins, snorkels, paddles 
2 x (change up the gear after round 1)

Snorkel round 1/paddles round 2
2 x 50 @ 500 pace @ 1:15
2 x 75 moderate @ 1:15
2 x 100 w/in 2 second of pace from 50's @ 1:45
2 x 75 moderate @ 1:15
extra :30 rest to switch gear

Main set
2 x 75 @ 1:15/1:30 (choose interval, we did 1:15)
1-fly/ba/br, 2-ba/br/fr
4 x 100 free (1:20 was quickly changed to 1:30 (hold 1:15 min)

2 x 75 @ 1:15/1:30
1-50fly/25ba, 2-25fly/50ba
4 x 100 @ 1:30 hold 1:12min (or not!)

2 x 75 @ 1:15/1:30
1-50ba/25br, 2-25ba/50br
4 x 100 @ 1:40 (hold 1:08s, or 1:14)

2 x 75 @ 1:15
1-fly/ba/br, 2- ba/br/fr
4 x 100 @ 1:40 (hold faster than before)

200 ez

Happy laps!!

New roads new friends

Every Saturday the Caloosa Bike Club rides out of Buckingham Park in Ft. Myers.  I decided to ride with them and explore the area of Lehigh acres and such. First off, Buckingham Park is a great start location. They have sufficient parking, and toilets!  There is also a doggie park.   The weekly route distance is 41 miles, and they rotate the actual route. It's not a 'no drop' ride, so if you are dropped, then you are on your own to find your way.   The group was relatively small, about 25 cyclists, which was split at the first turn out of the park while crossing the road due to safety reasons while waiting for a vehicle to pass.  I wanted to catch the lead group so bad, that I pedaled like I was racing in a time trial. It was sort of ridiculous.  In any event, the first part of the ride was mostly myself and another female, Pam, who spent most of her time in her aero bars, which was fine with me. 
At the 20 mile mark there is a store which we were within about 1/2 mile when the front group was heading toward us and they told us to turn around so we could ride with them. It was a nice ride back with them, easy out of corners, and steady pace.  Nice ride, thanks CBC!

Sunday was a new adventure to a new place that will be within 5-8 miles from our home, called Fred C. Babcock/Cecil M. Webb Wildlife Management Area, or Cecil Webb for short. It's in Charlotte County, and since it's a State park, you pay $3.00 to park or get a St. Park yearly pass. It was a 45min. trek by car from Naples, but well worth it!

It's located just East of I75. The road meanders along the water there, where alligators can be spotted. At the end of Webb Lake Rd. there is a circle turnaround giving you a distance of 10 miles back to Tucker Grade Rd.  It's a great place to ride with no vehicles.  The wind picks up as the morning progresses, providing a headwind out and tail wind back.  Liz and ride rode 30mile and had a lovely conversation. She is training for a 70.3 race.

Rice cracker and basil encrusted chicken with corn on the cob, french fries, and an arugula/tomato/cucumber salad.  

This was the most delicious dinner!  

New original chicken recipe I came up with on the fly: 

Take a handful of small rice crackers. The Trader Joe ones are really good. Crush those up almost to a powder. Place in a bowl with basil flakes, garlic and onion powder, salt and pepper.  Cover both sides of the boneless chicken breast and place them in hot pan with (EVOO) oil. Cook both sides till almost done, then transfer to oven to finish off. It will stay nice and moist. Yum!

Masters 6/15/15 

with Coach Kevin SCY

Warm:

4 x 200 @ R:30 100 slow pretty swim/25K/25D/50swim

4 x 150 @ R:25 25Dr/25Swim fly/back/br by 50

4 x 100 @ R:20 desc 1-4

4 x 50 @ R:15 variables (ez/fast, fast/ez, ez, fast)

3 x desc by rounds on 200/100/50

1 x 200 @ 3:00 pull

2 x 100 @ 1:25 pull no buoy (use your legs!) *optional snorkel 

4 x 50 @ 1:00 (ez/fast, fast/ez, ez, fast)

8 x 25 @ :40 odds human stroke/evens straight arm recovery catch up

200 ez

Happy Laps!

Lighting the way to 40 x 50s

Today was a terrific day. I swam well, made a lamp, bought a few ceiling fans, and received a follow up call from the Robert Half agency.  

I have been to at least a half a dozen consignment shops and 3 lighting speciality shops in hopes to find a few lamps that will say, "buy me!"  Much to no avail, I have not found the price point that I can justify purchasing a lamp or two, much less one that I can't live without. 

As I was strolling through Hobby Lobby, looking at lamps, I got to thinking....I can probably make a lamp, yes?  Of course, the easiest thing is to search on-line for instructions on how to make one.  I learned you can easily make one out of glass, a vase, a figurine, or anything that you can put a hole into.  Sounds simple enough, so I purchased a lamp making kit from Home Depot.  The lamp I was making did not require the long metal tubes (not included in the kit) to hold the wire, nor did I need the 'harp' that holds the shade, since the shade I bought was not compatible for that. The only required pieces from this package are the three gold pieces and the wire. 

I first considered making a glass lamp, however this requires a drill (ours are still in storage) and a special glass drill bit. I purchased the drill bit, and tried to use my dad's drill, however it's not very powerful, so the hole will take a very long while to make, and I didn't have the patience to spend 15 minutes making the hole, when I could have built 5 of these little lamps in that time. 

I was looking around my mom's house, and I happen to pick up this vase looking thing. Upon closer inspection, I discovered that it was a planter, and already had a very nice convenient hold in it!  Yippee no drilling required!  It was a cool mottled brown color too, and a nice unusual shape. 

I got to work by following the instructions from the package. It took a little work to get the bottom piece to sit flat and tight inside the pot.  I could have used a longer thread piece as well, but I made it work. With the wires you make a sort of knot before connecting them to keep them in place. Connecting the wires to the screws is explained in the instructions. The ribbed wire connects to the silver, and the smooth wire connected to the gold screw. 

After you screw the wires in place, you simply place the parts together according to the package diagram,  put the shade on and install the 3 way bulb.  

Viola - we have a cute  & crafty lamp for about $25 

Moving on to more substantial energy output..........

Thursday's practice was written for SCY - however the pool was set up for LCM, but we made it work.

6/11/15

Warm:
400 (50choice/50drill)
300 (50swim/50kick)
200 (50swim/50scull)
100 build

Preset:
8 x 75 @ 1:45 (fins)
odds (underwater/drill/build)
evens (kick/drill/swim)

12 x 25 @ :30 twice thru
25 build to fast turn
25 ez
25 breakout
25 ez
25 FAST!
25 ez

Main:
(12 x 100 @ 1:40)
4 x 100 (breathe every 5 for first 50/every 2 for second on non-favored side)
4 x 100 paddles (breathe every 7 for first 50/2 for second on non-favored side)
4 x 100 paddles jam

1 time:
4 x 100 (25 build/75 fast!)  @ 2' (time permitting, only 3 left in pool at this point)

100 cool

Friday fast day 6/12/15

Warm:

400 swim/300 pull/200 kick/ 100 IM/choice

Preset:

16 x 25 @ :40 (3 drill/1 build)

1 - superman catch up

2 - 3/4 cu with overkick

3 - tennis ball or fist w/ straight arm recovery

4 - choice

Main:

16 x 50 @ :50 (2 moderate/1 stroke count/1 fast)

12 x 50 @ 1:00 (1 moderate/1 stroke count/1 fast)

8 x 50 @ 1:10 (1 moderate/1 fast)

4 x 50 @ 1:30!!!! go for it.

Warm down

My fastest 50 from a push was the last one @ 31.9. I was pretty happy with that. 

Happy Laps!!

Wonderful Wednesday

Last night's sunset was spectacular from the beach.  We were amongst a good crowd taking in the delight of colors and cloud formations. 

Wednesday IM practice with coach Mike:  He stated that we were going to work!

6/10/15 LCM

Warm
400 choice + 200 kick

Preset #1
8 x 50 pull @ 1:00
odds breathe every 5th
evens desc 1>4

Preset #2
4 x 100 IM @ 1:30/1:45
desc 1-4 

Main set: I wore fins for 200s. notice change of intervals thru set
4  x  200 IM @ 3:15
6 x 50 (free/stroke IM order by 25 @ 1:00

3 x 300 IM @ 3:05
6 x 50 (free/stroke IM order by 25 @ 1:00

2 x 200 IM @ 2:55
6 x 50 (same)

1 x 200 IM @ 2:45
6 x 50 (same)

100 warm down

Happy Laps!!

DeJa Vous

Monday's practice was identical to Thursday's practice.  Kevin claims that, Mike 'stole' his practice from his car last week. That's his story and he is sticking to it. 

6/8/15 (Happy birthday bro!)

Main set if you need refreshing:
3 x
3 x 100 (25FAST/75 build) @ 1:30
300 pull (long) @ 4:00
4 x 50 descend breath 5/7/5/9 @ 1:00

Warm down 400

Tuesday LCM with coach Jenna (6/9/15)

Warm
300 swim, 200 kick, 100 pull

Drills
6 x 75 (RA/LA/swim by 25)
6 x 75 (finger tip drag, zipper, swim)

Main Set
2x
4 x 150 breathing 3/5/7 by 50) @ 2:20
6 x 50 (descend 1>3 @ 1:00
4 x 100 FAST w/ fins @ 1:20
2 x 50 easy

Warm down 1-200 time permitting

Happy Laps!

Good news - the thyroid issue was self resolving. Repeat blood work last week came back as normal.  Very happy about that. I could tell that I was feeling better, however since there is a nodule, that will need follow up in a year.  It's so small, that usually Dr's  monitor it for any growth.

Second - the house is almost done.  Here we have the workers putting the finishing touches on the outside, and laying down the lawn and landscaping. These guys were so nice, so I make a trip to the Publix, and brought back 3 gallons of cold Lemonade and 1 gallon of cold sweet tea for them.  They were very happy!

Reduce that drag!

This week coach Mike worked with the Masters group on perfecting our stroke by enlightening us on how we can reduce drag and become a more efficient swimmer.   Every swimmer has different mechanics in their technique that works for them but may not work for someone else, which is why all swimmers will have a stroke that is unique for them. Keeping that in mind, we need to account for variations in strength, body shape, ability to feel the water etc. Granted, the drill that I will describe that Mike had us do was very useful, and a good point was being emphasized as to the importance of keeping a high elbow under the water during the pull phase of the stroke. 

The learning criteria for most things in life takes practice, focus, awareness, patience, concentration, and repetition!   Skills can be learned, but habits are formed by the individual that has the attitude to do so. 

Here's the drill:
While wearing snorkel and fins. Swim a 25 with your left arm next to  your ear (hand over head) and place the other arm perpendicular to the water surface, with fingers point to the bottom of the pool, palm facing feet, arm is completely straight!  Now swim with strong kick to the other end, and reverse the arms and kick back. Keep arms in the assigned position the entire 25 yards.  Now what did you feel?    Resistance in the arm that was below the surface. 

Do the same drill, but this time, the arm that is under water, will be bent at 90 degrees at the elbow and the upper arm is on the surface of the water, making an 'L' with your arm. 

What do you feel?  Less resistance.   There you go...his point was, less drag with a high elbow, rather than pulling with straight arms under water. 

Thursday - Saturday Practices:

6/4/15

SKIPS by 200 (swim, kick, IM, Pull, swim)

10 x 50 @ 1:00
Drill/Swim by 25
1. catch skull (kind of like doggie paddle)
2. human stroke (swim with recovery arm under water)
3. Tarzan (head up)
4. Right arm/8 left arm
9. see above (arm straight)
10. see above (arm bent)

Preset:
4 x 25 variables @ :40
build/blast/easy/fast (one of each)

Main
3 x
3 x 100 @ 1:30
(25 FAST!/75 build)

1 x 300 pull w/ paddles @ 4:00

4 x 50 @ 1:00
breath 5/7/5/9 by 50 and descend 1-4

200 warm down

6/5/15 with coach Kevin (he was a little late to practice, but we'll let it slid this time :-)(I was going to volunteer to run the work and planned to start with 16 x 50 (swim/stroke), very similar to what he had us do. Good minds think alike! LOL!)

Warm 
Choice 500-1000

Pre Set:
12 x 75 @ 1:20
50 free/25 stroke

Main
3 x 
12 x 25 (4x25)x3 (drill/drill/build/no breath)
200 Broken (50 rest :10/100 rest :10/50)

Warm down

6/6/15 LCM with Coach Jenna

Warm

300 swim/200 kick/200 pull

Main: (Ladder)

100 pull strong

4 x 50  (fly/fins) @ 1:00

200 pull strong

4 x 50 back @ 1:00

300 pull strong

4 x 50 breast @ 1:00

400 pull strong

4 x 50 free @ 1:00

400 pull strong

4 x 50 free breath 5 or 7

300 pull strong

4 x 50 free breath 5 or 7

200 pull strong

4 x 50 free breath 5 or 7

100 pull strong

4 x 50 free breath 5 or 7

Cool 100

Happy Laps!

Lights Out!!

Yigo is a sleeping baby here. He picked out this pillow at PetCo. It was not cheap, but he's worth it!  

Monday morning swim was cancelled because the lights were not working in the pool. I returned home and practiced yoga while yigo slept. The ocean music I play really soothes him.   I did a little ride in the evening. 

Tuesday was another good rest day.  I had plans to ride with a group, however, heavy rain came and decided to play it safe and cook dinner instead. 

Wednesday practice was a good wake up call, and the rest days were welcomed!  

6/3/15 - 5K scy!

Warm

300 swim, 300 kick, 300 pull, 300 drill

2 x (with snorkel/no fins!)

2 x 100 (50K/50S) @ 1:40/1:50 (work the kick!)

5 x 50 (25K/25S) @ 1:00 (odds K/S, evens S/K)

4 x 25 kick @ :40

3 x (Mike wrote 4 sets - eek!)

2 x 150 pull 3/5/7 @ 2:30

4 x 75 IM Order (rotating) @ 1:20

6 x 50 (2fr ez/1stroke, fast) @ 1:00

100 warm down

Happy Laps!!

Today is a big day..... I have an interview with an HR agency (Robert Half) and an appointment with an endocrinologist. I don't really notice any issues with the thyroid, so I'm curious to hear what she has to say.