My Weekend Of So So Swimming And Why That Is A Victory In My Book. My Quick Take On It.

Doh! So I forgot to pack a chair for
The swim meet so guess I’m stopping at Walmart on the way to pool. Which I thought I’d have time but got to the free hotel breakfast only to find out it starts 30 minutes later on the weekend. Doh! I still need to stop for the chair so a shorter warm up will be my fault. Luckily Walmart is sort of on the way. Well it’s not but it will be.
 
Aisle M14 - Portable Chair - DONE
 
Got to pool at 8:05 only to realize check-in and warm up starts at 8:30am. But since it’s so cold I’m not jumping in to 9am! Just hoping my shoulder holds up today.
 
100 Fly - Heat 2 / Lane 4 approx start time 10:10 am
100 Back - Heat 3 / Lane 2 approx start time 11:22 am
200 Back - Heat 3 / Lane 3 approx start time 1:18 pm
 
If I’m not asked to do relays I’ll leave and go back to the hotel. Then will hit the Celebration of Athletes thingy. Nothing better to do.
 
Yuck. The 100 Butterly. So wasn’t ready for that. I went to easy and just couldn’t get into a groove. Tried to pick up the pace but just couldn’t get moving. Slowest time ever! On the flip side I was the only person in my age group so got a Gold Medal.
 
100 Back…
The start that was held forever. Swimmers take your mark…and hold…hold some more…swimmers take your mark….
 
Even the official at my block mentioned it was a long hold. But it probably was my best back start in some time. Not my fastest time overall but better time than the last few years. 1:10…something.
 
Up next 200 Backstroke then just a 50 for a relay. At least in the sun it’s nice and toasty at 64F.
 
It’s over. Day One. After I went to my hotel to quickly shower and check out the Florida Senior Games Saturday Spectacular. Mind you I got there for the last hour so I’m guessing the crowds had thinned out. Outside was a band and some food trucks. Since I had eaten at the taco truck yesterday I skipped food and went inside. A few tables, a fundraiser giving a cup and umbrella away and that was it. Basketball and Volleyball was happening but didn’t stay to watch. I needed food.
 
My Times:
 
100 Fly 1:08.81 Officially my slowest time ever. Since I started swimming two years ago time I compete in this event I get slower. Back in 2009 I did a 59.01.
 
100 Back 1:10.85 Faster then the last two times I’ve swum this event. Mind you prior I did a 1:09.04 back in 2016. But a 59.78 in 2009.
 
Still waiting for 200 Back results. The events after are up including the Relay I did but no back yet
 
Oh and someone stole my old Target joggers. I think I’ve had them for like 8 years but yet someone took them at the meet. May have been accidental but jeez.
 
200 Back 2:33.02 Faster then my last time with 2:35.08. But back n 2009 I did a 2:09.04
 
Recap Day One:
3 Events / 3 Finishers / 3 Gold Medals
The medals are a given as I was the only one in my age group. I did the relay so I guess 4 events. If I recall from last year they do medals for relays something we don’t do at our Senior Games.
 
SUNDAY:
 
Today is the 200 Fly, 50 Fly and 500 Free. If asked I’ll do a Relay. The relays are right after the 500. I did sandbag my time as I think I entered my SCM time for the 200 Fly.
 
As always I never do too much of a warm up and today I did some fly but definitely felt my shoulder pain. If I don’t sweep my left arm I’ll be fine. Just very wide hand entry will be the plan. Just gotta finish and not get DQ’ed.
 
200 Fly The first 100 felt okay but athat last 50. Yikes. 2:42.92 with splits of 1:14 and 1:22. I was slightly faster last April with a 2:42.51. My fastest was in 2007 with a 2:12. I can’t complain as I don’t swim enough fly in practice and nothing more than a set of 50’s.
 
50 Fly 29.98 which was faster than my last three swims which all hovered in the 30.something. In 2016 I did a 29.58 and in 2008 a 27.65. Can’t complain.
 
NO NUMBERS / COUNTERS! They couldn’t find the lap counters. Had to creative. I did count for a 94 year old swimmer. Inspiring.
 
500 Free 6:29.88 my 2nd slowest time ever but. Not by much. Did a 6:29.14 and a 6:39.48 earlier this year but a 5:14.22 in 2009.
 
OVEREALL:
I can't complain.  You only get out of something what you put in. Swimming once or twice a week isn't going to get me any faster.  Plus I'm getting older but when I think back about my times in the past especially the 2009 times I remember that I was so hungover at these meets that I was almost drunk swimming.  The takeaway on that is that I'm happy I'm not like that anymore and to think how much faster I could have been back then.  I just gotta keep working hard mentally and physically and take each race as they come.  

Mirror, Mirror On The Wall, Who Has The Fairest Legs Of Them All & Some Random Acts of Fitness

Mirror, Mirror on the wall, who has the fairest legs of them all?  On the way into teaching Spin Class on Tuesday a new front desk lady commented on my legs when I walked in.  Totally made my week!  

Oh and Can I taper year round?  The last two gym workouts have been so easy.  With the Florida State Senior Games this week I've been tapering in and out of the pool.  The out of the pool is the hardest.  Since I teach Spin Class at 6:15am I like to get up before hand and do a workout so I'm wide awake and ready for the class.  So skipping the morning gym would have been to hard so instead I just went and did something to wake up.  I picked Legs as I've been nursing my shoulder due to a small injury.  Hopefully I'll be ready for swimming this weekend.

THE DRYLAND WORKOUTS:

LEGS - TAPER - TUESDAY
 
15 min Power Walk Peloton Class
 
Seated Leg Extension at 50 lbs at 52% x Reps 8 / 8 / 8 / 8 / 8
 
Seated Hamstring Curl at 50 lbs at 55% x Reps 8 / 8 / 8 / 8 / 8
 
Reverse Hack Squat (300 lbs 1RM / PR)
8 x EB
5 x 90 lbs at 30% of 1RM / PR
6 x 90 lbs at 30% of 1RM / PR
6 x 90 lbs at 30% of 1RM / PR
6 x 90 lbs at 30% of 1RM / PR
5 x 90 lbs at 30% of 1RM / PR
 
5 min Powerwalk Tread
 
LEGS - TAPER - THURSDAY
 
10 min Cycle Easy Warm Up
 
Seated Leg Extension at 50 lbs at 52% x Reps 8 / 8 / 8 / 8 / 8
 
Seated Hamstring Curl at 50 lbs at 55% x Reps 8 / 8 / 8 / 8 / 8
 
15 min Peloton Tread Hike
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 50,700
SCM - 64,500
LCM - 34,150
OPEN WATER - 1KM
 
Upcoming Masters Meets:
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
MY EVENTS:
500 Freestyle
100 Backstroke
200 Backstroke
50 Butterfly
100 Butterfly
200 Butterfly
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando FL
 
THE SPIN CYCLE:
Taught R30 on Tuesday and Thursday
 
RUNNING IN CIRCLES:
NONE.
 
THE LIFT AHEAD:
THU - EASY LEG DAY AT GYM IF AT ALL + Teach 30 Min Spin
FRI - RECOVERY DAY + DRIVE TO TAMPA AREA.  MY TRIP.  Will be staying in Temple Terrace for the weekend.  A GETAWAY.
SAT - FLORIDA SENIOR GAMES SWIMMING
SUN - FLORIDA SENIOR GAMES SWIMMING
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - THU: Cardio Drumming Low Impact Circuit, Masters Swim Team and the FitClub.
 
 
*To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.

Can You Taper From A Taper And Some Random Acts of Fitness

Trying to find an excuse.  If Florida State Senior Games was not this weekend I could have slept in.  This morning I hit the snooze button way too many times.  I kept telling myself I can skip swim practice.  One more practice is not going to make me any faster anyways.  But I would have felt guilty.  One of the guys I swim with is going this weekend also and I wanted to make sure he got the link to the heat sheets.  He is horrible at working his phone.  So I got out of bed put on my swim suit and multiple layers of clothing and headed north.  Once I got into my car and on my way my GPS kept giving me alternative routes to the pool.  Luckily I followed along as the highway was shut down!  But while driving the back roads I was tempted to turn around and go home as it was going to make me late or just exactly on time.  I like to be early so if I'm not 5 minutes early I'm LATE.

We started late not because of my arriving later but I had to show the swim mate how to load the Heat Sheets on his phone.  Also he had his own plan for what he wanted to swim.  I just wanted to do something so I followed is set.

THE WORKOUT:

WARM UP: (600)
2 Rounds
100 Free Kick w/Board and Fins
100 Back Kick Streamline w/Board
100 Medley Relay Order Swim
Okay that wasnt' so bad.  Well the kick part.  The Coach Workout had this as the Warm Up but only once.  Kicking wasn't bad.  The first 100 IM I could feel my shoulder still sore.  The second IM felt a bit better.  As the workout went on my shoulder felt better with more mobility.  Taking time off from upper body gym workouts was a good idea.
FIRST SET: (550/1150)
2 x 75's (150)
4 x 50's (200/350)
8 x 25's (200/550)
I forget what we actually did.  Building and Sprinting basically.  After that my swim mate was done but I wanted to swim a little more.  
SET TWO: (700/1850)
4 x 50's Free Kick w/ Fins (200)
4 x 50's Free Catch Up Drill (200/400)
3 x 100's Free on an interval (300/700)
This was part of the Coach's Workout.  There was more but that was enough.  
I was going to do a little more but between starting late and chatting in between sets it was getting almost time to go.  So I ended with 1,850 yards.  Hey, IT'S A TAPER!

2024 SWIM DISTANCE TOTALS:
SCY- 50,700
SCM - 64,500
LCM - 34,150
OPEN WATER - 1KM
 
Upcoming Masters Meets:
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
MY EVENTS:
500 Freestyle
100 Backstroke
200 Backstroke
50 Butterfly
100 Butterfly
200 Butterfly
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando FL
 
THE SPIN CYCLE:
NONE
 
RUNNING IN CIRCLES:
NONE.
 
THE LIFT AHEAD:
THU - EASY LEG DAY AT GYM IF AT ALL + Teach 30 Min Spin
FRI - RECOVERY DAY + DRIVE TO TAMPA AREA.  MY TRIP.  Will be staying in Temple Terrace for the weekend.  A GETAWAY.
SAT - FLORIDA SENIOR GAMES SWIMMING
SUN - FLORIDA SENIOR GAMES SWIMMING
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - WED: Chair Yoga, Chair Aerobics, Parkinson Exercise, Water Aerobics and the FitClub.
 
 
*To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.

Gotta Love A Taper Workout and Some Random Acts of Fitness

INJURY OR NO INJURY.  THAT IS THE QUESTION.

From time to time I have this shoulder issue that usually goes away on it's own.  Sometimes when swimming I'll feel it during the beginning of the warm up and then it goes away.  Then last week I noticed it when I woke up in the morning.  Which was unusual.  Once again I felt it while swimming but by the end of the warm up the shoulder was fine.   Over the weekend I did feel it while working out and yesterday I used my percussion gun on it.  This morning I woke up and forgot to put on some Biofreeze before heading to the pool.  UGH!  Luckily today's workout was mostly kicking so I was able to save my shoulder from killing itself.  But the fly in the warm up was NOT happening.  Over the next few days I'll let it rest and heal.  I got the 200 butterfly to swim this weekend!

THE WET DECK:
SCY - THEME KICKS
 
WARM UP: (400)
200 Free
200 Reverse IM Order
SET ONE: (800/1200)
4 x 50's Breast Kikcing w/ Board (200)
4 x 75's Breast 2 Kick with 1 Pull Drill / Swim / 2 Kick with 1 Pull Drill (300/500)
3 x 100's Breast 50 Swim / 50 Kick with board / 50 Swim (300/800)
SET TWO: (800/2000)
4 x 25's Fly Kicks w/ Fins Right, Left, Belly and Back (100)
4 x 50's Back Kick Streamline w/ Fins (200/300)
4 x 100's Free 25 Kick / 50 Swim / 25 Kick (400/700)
4 x 25's Fly Kicks w/ Fins Right, Left, Belly and Back (100/800)
 
I called the workout off at that point.  Even with it mostly being kick I still had to keep my arm up and my shoulder wasn't happy.  Not in immense pain but enough to call it off.  It's a taper week after all.  So 2,000 SCY and that is it.
 
2024 SWIM DISTANCE TOTALS:
SCY- 48,850
SCM - 64,500
LCM - 34,150
OPEN WATER - 1KM
 
Upcoming Masters Meets:
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
MY EVENTS:
500 Freestyle
100 Backstroke
200 Backstroke
50 Butterfly
100 Butterfly
200 Butterfly
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando FL
 
THE SPIN CYCLE:
NONE
 
RUNNING IN CIRCLES:
NONE.
 
THE LIFT AHEAD:
TUE - TAPER  LEGS + TEACH 30 Min Spin
WED - SWIM
THU - EASY DAY AT GYM IF AT ALL + Teach 30 Min Spin
FRI - RECOVERY DAY + DRIVE TO TAMPA AREA.  MY TRIP.  Will be staying in Temple Terrace for the weekend.  A GETAWAY.
SAT - FLORIDA SENIOR GAMES SWIMMING
SUN - FLORIDA SENIOR GAMES SWIMMING
 
So this upcoming week I need to focus on getting better for this weekend.  NO ARMS!  Tomorrow at the gym I'll have a light leg day.  Start off with a Peloton Walk on the tread then some Leg Machines.  Maybe finish off with abs before teaching my class.  Speaking of which, my classes.  I love teaching.  I miss working at the gym.  But my current job is rewarding also but on a different level.  Oh well, I'm just rambling.  
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - MON: Walking Aerobics and the FitClub.
 
 
*To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.

The Taper, The Trip, A Trip & Random Acts of Fitness

Yesterday after teaching R30 (30 minute Spin Class) I hit the movies to see WICKED.  As a New Englander I was shocked it had nothing to do with Boston, Lobster or Dunkin Donuts.  It was still WICKED GOOD.  
 
SO WHY A DELOAD FOR ME?  Well I don't want to do nothing leading up to the swim meet.  But I don't want to kill myself.  According to AI:
 
A "deload" refers to a planned period in a training program where you significantly reduce the intensity and volume of your workouts, allowing your body to recover while still maintaining some activity, while "taking time off" means completely stopping exercise for a period, often for rest or vacation, with no structured training involved; essentially, a deload is a controlled reduction in training intensity while taking time off means full cessation of exercise. 
 
AND...Will I lose muscle or progress? No! Deload weeks are designed to enhance long-term progress. 
 
So I got two gym workouts to go this week with Tuesday and Thursday.  Both of which will be EASY PEASY!  I'll get in two swim practices on Monday and Wednesday.  Hopefully my new swim suit comes today and I'll swim a little bit with it tomorrow or Wednesday.  Bought a  TYR Men's Thresher Short Jammer Tech Suit Swimsuit.  It was on sale for Black Friday.  OH NO!  I just realized I ordered the wrong size.  I"M SCREWED.  Guess I won't be wearing a tech suit.  UGH! 
 
TAPER TAPER TAPER!  LESS THAN A WEEK TO FLORIDA SENIOR GAMES.
 
SUNDAY - BACK & BICEPS

 
THE WORKOUT:
 
The Taper, The Trip, A Trip & Random Acts of Fitness
 
5 min Spin Warm Up
 
Cybex Asst Widegrip Pull-ups (Plate 11) x Reps 8 / 6 / 6
 
Curlbar Preacher Curl at 30 lbs x Reps 7 / 7 / 8
(Weight doesn’t include the bar)
 
Seated Cable Row at 99 lbs at 49.50% of PR x Reps 8 / 8 / 8
(PR 200)
 
Standing Cable Hammer Bicep Curl at 60 lbs* at 50.00% of PR x Reps 8 / 8 / 8
PR - 120
*Different Cable Rig
 
Hammer Strength Abdominal Crunch at 50 lbs x Reps 8 / 8 / 8
 
THE BREAKDOWN:
PULL UP - EASY.  Just keep moving this week.
PREACHER CURL - EASY PEASY.
CABLE ROW - FELT GOOD
HAMMER CURL = EASY
OVERALL - The Taper / Deload is on.  Next weekend is the swim meet.  BRING IT!  Then I'll have a good month and a half to rebuild and get stronger.  Then a taper for Rowdy Gaines on the last weekend of Jan.  
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 46,850
SCM - 64,500
LCM - 34,150
OPEN WATER - 1KM
 
Upcoming Masters Meets:
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
MY EVENTS:
500 Freestyle
100 Backstroke
200 Backstroke
50 Butterfly
100 Butterfly
200 Butterfly
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando FL
 
THE SPIN CYCLE:
5 min Cycle Warm Up
Teach THE TRIP at 10:30am
 
RUNNING IN CIRCLES:
NONE.
 
THE LIFT AHEAD:
MON - QUICK LEG DAY - SWIM
TUE - TAPER  CHEST + TEACH 30 Min Spin
WED - SWIM
THU - EASY DAY AT GYM + Teach 30 Min Spin
FRI - RECOVERY DAY + DRIVE TO TAMPA AREA.  MY TRIP.  Will be staying in Temple Terrace for the weekend.  A GETAWAY.
SAT - FLORIDA SENIOR GAMES SWIMMING
SUN - FLORIDA SENIOR GAMES SWIMMING
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - SUN: Yoga, the sports pool with walkers, swimmers and inside The Fit Club.
 
 
*To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.
 

Very Very Little Lifting For Deload Week and Some Saturday Random Acts of Fitness

Yesterday after swimming I taught a 40 minute and a 30 minute Spin Class back to back.  Needless to say I was hungry after.  

Today it was back to the gym for a DELOUD WORKOUT.  But first today is the last day of the month so my 30 day Average on the scale is...171.2 lbs.  That's down 1 pound for the month and 4 compared to September.  Wahoo!

SATURDAY - CHESTIE
 
THE WORKOUT:
 
5 min Peloton Cycle Warm Up
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
8 x 95 lbs at 54.28% or 1RM / PR
8 x 95 lbs at 54.28% or 1RM / PR
8 x 95 lbs at 54.28% or 1RM / PR
8 x 95 lbs at 54.28% or 1RM / PR
6 x 95 lbs at 54.28% or 1RM / PR
 
Seated DB OH Press at 25 lbs at 55.55% of 1RM / PR x Reps 6 / 6 / 6
(45 1RM / PR)
 
Cable Chest Fly at 50 lbs at 60.60% of 1RM / PR x Reps 8 / 8 / 8
(PR 82.5 lbs each side)
 
Tricep Rope Pushdown at 100* at 66.66% of 1RM / PR x Reps 8 / 6 / 6
(150 1RM /PR)
*Different Cable Setup
 
THE BREAKDOWN:
CHEST PRESS - Felt good.  Felt easy.  But it's suppose to.  
OH PRESS - Easier.  
CHEST FLY - Easy
TRICEP PUSHDOWN - Easy
OVERALL - The Taper / Deload is on.  Next weekend is the swim meet.  BRING IT!  Then I'll have a good month and a half to rebuild and get stronger.  Then a taper for Rowdy Gaines on the last weekend of Jan.  
 
THE WET DECK:
NONE
 
2024 SWIM DISTANCE TOTALS:
SCY- 46,850
SCM - 64,500
LCM - 34,150
OPEN WATER - 1KM
 
Upcoming Masters Meets:
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
MY EVENTS:
500 Freestyle
100 Backstroke
200 Backstroke
50 Butterfly
100 Butterfly
200 Butterfly
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando FL
 
THE SPIN CYCLE:
5 min Peloton Ride
Taught 30 min R30
 
RUNNING IN CIRCLES:
NONE.
 
THE LIFT AHEAD:
SUN - TAPER BACK + TEACH 40 Min Spin
MON - QUICK LEG DAY - SWIM
TUE - TAPER  CHEST + TEACH 30 Min Spin
WED - SWIM
THU - EASY DAY AT GYM + Teach 30 Min Spin
FRI - RECOVERY DAY + DRIVE TO TAMPA AREA
SAT - FLORIDA SENIOR GAMES SWIMMING
SUN - FLORIDA SENIOR GAMES SWIMMING
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - SAT -Water Aerobics, Masters Swimming and the FitClub
 
 
*To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.

Distance Per Stroke Means Too Much Math In The Pool & Some Random Acts of Fitness

7 Days To Florida Senior Games, YIKES!  No excuses I had to swim today.  That's three swim practices this week after being out for almost two weeks.  I need to be more consistent in the pool.  

THE WET DECK:

SCM - Theme Technique

WARM UP: (700)

200 IM Order Kicks w/ Board
200 Medley Relay Order Swim
100 Back
4 x 50's Free on 60

SET ONE: (800/1500)

4 x 50's Free Descend Stroke Count by 25's (200)
4 x 50's Breast Descend Stroke Count by 25's (200/400)
4 x 50's Back Descend Stroke Count by 25's (200/600)
4 x 50's Fly Descend Stroke Count by 25's (200/800)

SET TWO: (1000/2500)

3 x 100's IM clear the flags (300)
4 x 50's Back To Breast Transition (200/500)
3 x 100's IM clear the flags (300/800)
4 x 50's Breast to Free Transition (200/1000)

SET THREE: (300/2800)

2 x 150's Free Pull w/ Paddles (300)

COOL DOWN: (100/2900)

2900 SCM Workout.  Done and Dusted.

2024 SWIM DISTANCE TOTALS:
SCY- 46,850
SCM - 64,500
LCM - 34,150
OPEN WATER - 1KM
 
Upcoming Masters Meets:
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL
MY EVENTS:
500 Freestyle
100 Backstroke
200 Backstroke
50 Butterfly
100 Butterfly
200 Butterfly
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando FL
 
THE SPIN CYCLE:
TEACH THE TRIP at 10:15am
TEACH R30 at 11:15am
 
RUNNING IN CIRCLES:
NONE.
 
THE LIFT AHEAD:
SAT TAPER  CHEST + TEACH 30 Min Spin
SUN - TAPER BACK + TEACH 40 Min Spin
MON - QUICK LEG DAY - SWIM
TUE - TAPER  CHEST + TEACH 30 Min Spin
WED - SWIM
THU - EASY DAY AT GYM + Teach 30 Min Spin
FRI - RECOVERY DAY + DRIVE TO TAMPA AREA
SAT - FLORIDA SENIOR GAMES SWIMMING
SUN - FLORIDA SENIOR GAMES SWIMMING
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -FRI: Body Sculpting for Seniors, Low Impact Strength, Water Aerobics, Masters Swimming and the FitClub
 
 
*To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.