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I swim, therefore I am

Saturday, September 24, 2016

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by , September 24th, 2016 at 03:40 PM (2836 Views)

Warm Up
200 EZ Choice
6x50 DR on 1:15
200 S DR

Set 1
16x25 on :30 Choice
---Stroke, IM, ...

Set 2 - FR Pull
50 on :45
100 on 1:30
150 on 2:15
200 on 3:00
150 on 2:15
100 on 1:30
---build 50-200, 150-50

Set 3 Main

4x300 on 4:30
4x200 on 3:00
4x100 on 1:30
4x50 on :45
--desc each RD 1-4

Cool down
200 Choice

I have not posted on my USMS Blog, but I have made progress with my goals;

Short Term Goals - by 9/1/2106

  • Log or journal fitness and training to sustain momentum. ​
    • Posting all workouts on the GCST Masters FB group page

  • Return to weekly OWS at Vanderbilt Beach ASAP.
    • I have been swimming at VB weekly since 7/31. Started a developmental entry level shallow water group swim that runs about 20 minutes as a pre-swim before the SWFL group swim.

  • Support my friends by volunteering at local triathlons, running events.
    • Volunteered at Captiva Triathlon 9/11 and at GCST Fall Invitational Swim Meet 9/10.

  • Lose the 20 pounds gained during time off.
    • Lost 10 lbs so far

  • Get stronger, begin moderate weight training.
    • Not yet, still adapting to swimming with paddles. Restarted push-ups, back lifts, core activities, etc., this week.

  • Get more flexible, specifically core area & lower body - consult with a trainer.
    • Not yet, was trying work with a certain physical therapist, but Dr. referral needed to get insurance coverage, which is pending with upcoming appt.

  • Run with Speedsters 1-3 times weekly.
    • Not yet, not enough time and energy to fit that in yet.

Goals before 10/1/2016

  • Swim 60min at 1:15/100SCY, Run 60min at 9:15.
    • Not running enough yet, but on target to swim 60 min at 1:15 pace. For my 60th birthday on 9/11, that week on 9/8 I did a workout of 60x100 on 1:30 FR holding 1:15-1:11.

  • Join Masters and/or Tri swim training group(s) either am or pm.
    • I am swimming with GCST Senior Performance Coach Don Henshaw and GCST Masters at 5a-6:15a weekdays, and 10a Saturdays, in exchange for coaching masters and some USAS kids. I have restored my previous USA Coaches credentials, which took some effort with the BGC, STSC, etc., but it's been fun so far.

  • Enter an OWS or USMS meet with a friend(s).
    • Entered Sarasota Tropical Splash OWS 10/15, and will be entering the Shark Tank SCM Meet in Sarasota Nov 12/13

  • Enter a local area 5K along with Speedsters. ---not yet---

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Updated September 24th, 2016 at 04:03 PM by fdtotten

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