Letting Gemini AI Rate My Masters Swim Workout & Some Random Acts of Fitness

THE WETDECK:

SCM Masters Workout Theme: INTERVALS

WARM UP: (500)
200 Free
100 Back
200 Medley Relay Order Kicks w.Board
SET ONE: (1000/1500)
10 x 100's Free (1-3 Long) (4-6 Build) (7-10 Fast) on 2 min
My Times:
1:36
1:37
1:38
1:35
1:31
1:32
1:22
1:21
1:20
1:18
SET TWO: (1000/2500)
3 x 100's Back on 2 min (300)
4 x 50's Breast on 1:10 (200/500)
4 x 25's Fly on 30 (100/600)
4 x 100's IM on 2:10 (400/1000)
SET THREE: (500/3000)
4 x 100's Choice Pull w/ Paddles and Buoy.  For the first two I used my big paddles, then my smaller paddles then my fulcrum arm paddles)
100 Cool Down

GEMINI RATE MY WORKOUT:
 

This looks like a solid interval-focused workout! Here's a breakdown and some feedback:

Warm-up (500): A good, standard warm-up. Including the medley relay kicks is a nice touch for technique work.

Set 1 (1000): This is the core of the workout and a great way to build aerobic capacity and speed. The progression from "long" to "build" to "fast" within the 100s is excellent. It forces you to work on pacing and gradually increase your effort. Your times show a good progression, indicating you executed the set well. A 2-minute interval is appropriate for 100s, allowing for some recovery while still maintaining a good work rate.

Set 2 (1000): This set provides a good mix of strokes and distances. The 100 back, 50 breast, 25 fly, and 100 IM all work different muscle groups and skills. The intervals seem appropriate for the distances. The variety here is great for avoiding monotony and developing overall swimming fitness.

Set 3 (500): Pulling with paddles and a buoy is a great way to focus on upper body strength and technique. Varying the paddle size is a smart way to change the resistance and challenge your muscles in different ways.

Cool-down (100): A 100-yard cool-down is sufficient to flush out the muscles.

Overall:

  • Focus: The workout is clearly focused on interval training, which is a very effective way to improve speed and endurance.
  • Progression: The progression in Set 1 is excellent. It's always good to see built-in progression in a workout.
  • Variety: Set 2 provides good variety and prevents the workout from becoming too repetitive.
  • Volume: 3000 yards is a good amount of volume for a Masters workout. It's challenging but manageable.
  • Intervals: The intervals seem appropriate for the distances and the intensity of the sets.

Some things to consider:

  • Stroke Focus: While there's variety, if you're focusing on a specific stroke for an upcoming competition, you might want to adjust the workout to include more drills and distances related to that stroke.
  • Rest: While the intervals provide built-in rest, make sure you're listening to your body. If you feel you need more rest, don't hesitate to take it. Conversely, if the intervals feel too easy, you could shorten them slightly.
  • Warm-up Length: 500 yards is a good warm-up, but some swimmers might prefer a slightly longer warm-up, especially before a challenging interval set.

Overall, this is a well-structured and challenging swim workout. The interval focus, built-in progression, and variety of strokes make it an effective way to improve your swimming. Your times in Set 1 demonstrate you're working hard and seeing results!

 
2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 5,650
LCM - 0
 
THE LIFT AHEAD:
THU - BACK & BI + PELOTON WALK+RUN & Teach 30 MIN SPIN
FRI - SWIM w/TEAM
SAT - CHEST DAY + PELOTON WALK+RUN & Teach 30 MIN SPIN
SUN - COMBO WORKOUT & Teach 40 MIN SPIN
MON - SWIM w/TEAM
TUE - CHEST DAY + PELOTON WALK+RUN & Teach 30 MIN SPIN
WED - SWIM w/TEAM
THU - TBD
FRI - TBD
SAT - runDISNEY Princess 10K
SUN - runDISNEY Princess HALF
MON - RECOVERY
 
RUNNING IN CIRCLES:
NONE
 
THE SPIN CYCLE:
NONE
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -
WED: Chair Yoga, 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

Asking AI To Rate Today's Swim Workout Plus Some Random Acts of Fitness

Meters Matters!

With the warm weather returning it was back to swimming outdoors which means SHORT COURSE METERS.  This was my first SCM workout of 2025.  

THE WETDECK:
Masters Workout Theme - Technique

WARM UP: (500)
200 IM Order Kick w/ Board (200)
200 Medley Relay Order Swim (200/400)
100 Back (100/500)
SET ONE: (800/1300)
4 x 50's Free Descend Stroke Count by 25 (200)
4 x 50's Breast Descend Stroke Count by 25 (200/400)
4 x 50's Back Descend Stroke Count by 25 (200/600)
4 x 50's Fly Descend Stroke Count by 25 (200/800)
SET TWO: (1000/2300)
3 x 100's IM (300)
4 x 50's Back to Breast (200/500)
3 x 100's IM (300/800)
4 x 50's Breast to Free (200/1000)
SET THREE: (300/2600)
2 x 150's Free Pulling
COOLDOWN
50 

TOTAL - 2,650 SCM

And to keep with my ASK AI I asked Gemini TO RATE MY SWIM:

 

Your swim workout looks pretty comprehensive! Here's a breakdown and some thoughts:

Warm-up (500): A 500-yard warm-up is solid. It includes a good mix of kicking, medley work, and backstroke to get different muscle groups activated. The IM order kick and relay order swim are great for working on technique and race-specific skills.

Set 1 (800): This set focuses on descending 50s in each stroke, which is a classic way to build speed and endurance. Decreasing the stroke count is a smart way to force yourself to become more efficient. It's a challenging set, especially doing all four strokes.

Set 2 (1000): This set is a good mix of IM and transitions. The 100 IMs will build overall fitness, and the 50s back-to-breast and breast-to-free help with transitions and maintaining momentum between strokes. This is another challenging set.

Set 3 (300): A 300 pull is a good way to work on your upper body strength and endurance. Focus on maintaining good form and a strong pull throughout.

Cool-down (50): A 50-yard cool-down is a good way to wind down and prevent muscle soreness.

Overall:

  • Volume: 2600 yards is a decent amount of volume, especially if you're a competitive swimmer. If you're just starting out, you might want to adjust the distances.
  • Variety: The workout has a good variety of strokes, distances, and drills. This will help you develop overall fitness and prevent boredom.
  • Progression: The descending 50s in Set 1 are a great way to build progression into the workout.
  • Focus: The workout seems to have a good balance of speed work (descending 50s), endurance work (100 IMs, pulling), and technique work (IM order kick, relay order swim).

Some things to consider:

  • Rest: The workout doesn't specify rest intervals. Make sure you're giving yourself enough rest between sets and reps to allow for recovery and quality work.
  • Intensity: The description doesn't mention the intensity of the workout. You can adjust the intensity by changing the pace, rest intervals, or the number of repetitions.
  • Personalization: This is a good general workout, but you might need to adjust it based on your individual goals and abilities. For example, if you're focusing on a specific event, you might want to include more drills and distances related to that event.

Overall, this looks like a well-structured and challenging swim workout. Remember to listen to your body and adjust the workout as needed. Good luck with your swim!

 
2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 2,650
LCM - 0
 
RUNNING IN CIRCLES:
NONE
 
THE SPIN CYCLE:
NONE
 
THE LIFT AHEAD:
TUE - CHEST DAY + PELOTON WALK+RUN & Teach 30 MIN SPIN
WED - SWIM w/TEAM
THU - BACK & BI + PELOTON WALK+RUN & Teach 30 MIN SPIN
FRI - SWIM w/TEAM
SAT - CHEST DAY + PELOTON WALK+RUN & Teach 30 MIN SPIN
SUN - COMBO WORKOUT & Teach 40 MIN SPIN
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -
MON: Walking Aerobics, 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
 

Default, Comic Super Hero Abs and A Scratch Plus Recovering From A Cold But Still Giving Some Random Acts of Fitness

I Shaved My Legs For What Now? Default, Comic Super Hero Abs and A Scratch.
 
Swim Meet Day / Friday:

Ugh…coming down with a cold or will it be Covid. So many people are out at work with one thing or another. Felt sort of
Crappy yesterday. Woke up crappy but feeling better. Gonna swim today, stay overnight and try to get through tomorrow. At the very most I may scratch Sunday. Hopefully once I’m swimming I’ll be fine. Maybe it’s just allergies? Or all in my head.

5B / Shake Shack - Just a burger and a sprite.

So warm. The pool is 82F. Didn’t do much of a warm up just a mixed 500. Really only cared about my backstroke count. I got plenty of time to warm up before my event. At least two hours before I swim.

400 IM. I took the 100 fly out way too fast. The rest was painful. So so painful. I so wanted to stop so many times. I just did what I could do to finish. Yikes
100 Fly Split 1:15.85
100 Back Split 1:36.96
100 Breast Split 1:59.64
100 Free Split 1:23.31
Ya can see I just died.  I was toast!

Clapped and Cheered for others while waiting.

25 Fly. Ha. It is what it is. After the meet I went to my hotel. Wasn’t feeling good. The cold was coming. I was stuffy and had a hard time sleeping cuz I kept coughing.
 
I ended up first in my age group for the 400 IM and second for the 25 fly.

Got like two or three hours sleep. Woke up super congested and coughing. Tried eating but started to cough. Oh and cough. And cough. Coughed so much I started to throw up. Kept throwing up to I was dry heaving.

That was the end of my swim weekend.
 
Back to the gym. So soon? Well I couldn’t get sub for my 6:25am cycling class so yeah I’m hitting the gym. Thinking I’ll skip on Wednesday then back to gym on Thursday. Then on Friday back to the pool depending on how I feel.
 
TUESDAY - CHESTIE
 
THE WORKOUT:
 
6 mins Cycling Warm Up
 
BB Flat Bench Press (175 lbs 1RM / PR)
12 EB
8 x 135 lbs at 74.14% of 1RM / PR
8 x 135 lbs at 74.14% of 1RM / PR
7 x 135 lbs at 74.14% of 1RM / PR
6 x 135 lbs at 74.14% of 1RM / PR
5 x 135 lbs at 74.14% of 1RM / PR
(Last Time 135 x 8/7/6/5/3)
(Prior Time 145 x 5/5/5/4/3)
 
Seated DB OH Press at 30 lbs at 66.66% of 1RM / PR x Reps 8 / 8 / 8 / 8
(Last Time 30 x 8 / 8 / 8 / 8)
(Prior Time 40 x 4 / 5 / 5 / 4)
(45 1RM / PR)
 
Flat Bench Curlbar Skullcrusher at 39 lbs x Reps 8 / 8 / 8 / 8
(Last Time 54 x 5/5/3/2)
(Prior Time 39 x 10 / 10 / 8 / ?)
 
DB Lateral Raise at 15 lbs x Reps 8 / 8 / 8 / 8
 
Taught Class - 30 Min Indoor Cycling
 
THE BREAKDOWN -
BB CHEST - Just building back.  More than my taper so that counts right?
OH PRESS - Once again building back.  
SKULLCRUSHER - It is what it is.
OVERALL - Can't complain.  I went from a taper to no weight training for a week with a cold in between.  No swim meets upcoming but running a Half Marathon in three weeks.  Need to focus on running.
 
RUNNING IN CIRCLES:
NONE
 
THE SPIN CYCLE:
5 min WARM UP
TAUGHT 30 MIN CYCLE
 
THE WET DECK:
NONE
 
2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 0
LCM - 0
 
THE LIFT AHEAD:
WED - TBD
THU - BACK & BI + PELTON APP WALK+RUN & TEACH 30 MIN SPIN
FRI - TBD
SAT - CHEST + PELTON APP WALK+RUN & TEACH 30 MIN SPIN
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -
TUE: Cardio Dance, Aqua Aerobics, Water Volleyball, the 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

Swimming To Distraction And Some Random Acts of Fitness

2 Days To Swim Meet.

Three Weeks to I'm 55

Five Weeks to Half Marathon

Ten Weeks to Springtime Surprise

Swimming To Distraction

Technology is good when it works but at what price?  This morning, I
put on my replacement Form Swim Goggles for swim practice.  I spent
more time looking at the numbers than anything else.  During that
short period, I lost track of when I was going to leave the wall, my
form started to suffer as I’m just looking at the read out and not
thinking of my stroke and even f’ed up a flip turn slamming my heal on
to the wall.  After warming up I took them off and was done with them
for now.  Like everything it will take some time to get used to using.
Technology is great when it works and like everything else you just
need to get used to using it.  Also, it’s great getting that data but
only if you use it.  In time I will get used to it I hope, and I’ll
track the data.

THE WET DECK:

WEDNESDAY – SWIM
Masters Workout Theme: Endurance / Pacing / Tapering

WARM UP: (500)
200 Free
100 Back
4 x 50’s Free Fist Drill

SET ONE: (1000/1500)
4 x 50’s Breast to Free Transitions (200)
200 Free Long (200/400)
4 x 50’s Back to Breast (200/600)
200 IM (200/800)
4 x 50’s Fly to Back (200/1000)

COOLDOWN:
100

1,600 SCY TAPER WORKOUT

It was nice getting out early.  I was able to come home, eat
breakfast, relax and get ready for work.  No rushing.  Workout was a
taper and my last swim before the swim meet.  Tomorrow is a no workout
day so I get to sleep in before work.  It’s been a while since I’ve
been able to sleep in.  How will I manage?

2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 0
LCM - 0
 
Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando
Swim Meet Events
Event Number Sex Distance Stroke   Entry Time Date
103 Mixed 400 SCM IM (After 30-minute break) 6:02.00 10/11/2024
110 Men 25 SCM Fly   33.00 10/11/2024
208 Men 200 SCM Fly   3:10.10 10/12/2024
210 Men 25 SCM Free   30.30 10/12/2024
214 Men 50 SCM Back   55.55 10/12/2024
222 Men 100 SCM Back   1:22.22 10/12/2024
304 Men 50 SCM Fly   33.36 10/13/2024
312 Men 25 SCM Back   33.33 10/13/2024
320 Men 100 SCM Fly   1:15.19 10/13/2024

Those are the old dates.  My events:
Friday, Jan 31st 400 IM and 25 Fly.
Saturday, Feb 1st 200 Fly / 25 Free / 50 Back / 100 Back
Sunday, Feb 2nd 50 Fly / 25 Back / 100 Fly

THE LIFT AHEAD:
THU -  RECOVER
FRI - SWIM MEET
SAT - SWIM MEET
SUN - SWIM MEET
MON - TBD
TUE - CHEST & PELOTON WALK+RUN + TEACH 30 MIN SPIN
WED - SWI w/TEAM
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -
WED: Chair Yoga, 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

Psych Sheets, Tapering & Shaving Legs It's Getting Real. All That And Some Random Acts of Fitness

PSYCH SHEETS ARE OUT WHICH MEANS IT'S ON LIKE DONKEY KONG!  I did test my new TYR Thersher Swim Suit.  I havn't worn any of the new Tech suits after the mid-2000's.  Boy I miss those days.  The next big thing to do this week is SHAVE!  UGH!  

4 Days To Swim Meet.

Three Weeks to I'm 55

Five Weeks to Half Marathon

Ten Weeks to Springtime Surprise

TAPER MONDAY SWIM!!!

WORKOUT THEME: INTERVALS

THE WET DECK:

WARM UP: (700)
200 Free
100 Back
200 Free
100 Back
100 Medley IM Order
SET ONE: (900/1600)
4 x 75's Fly/Free /Breast (300)
4 x 76's Back/Fly/Back (300/600)
4 x 25's SPRINT (100/700)
2 x 100's IM (200/900)
SET TWO: (600/2200)
4 x 50's Fly to Back (200)
4 x 50's Back to Breast (200/400)
4 x 50's Breast to Free (200/600)

COOL DOWN 100 yards for a total of 2,300 SCY

So the Warm Up was modified by me.  I started doing it on my own as my swim mate wasn't suppose to be there this morning.  So have doing the 200 Free and 100 Back they showed up so I restarted the workout.  In Set One it was 3 x 100's IM but I got out to get my new Tech Suit on to swim the next set. 

2025 SWIM DISTANCE TOTALS:
SCY- 19,100
SCM - 0
LCM - 0
 
Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando

Swim Meet Events

Event Number Sex Distance Stroke   Entry Time Date
103 Mixed 400 SCM IM (After 30-minute break) 6:02.00 10/11/2024
110 Men 25 SCM Fly   33.00 10/11/2024
208 Men 200 SCM Fly   3:10.10 10/12/2024
210 Men 25 SCM Free   30.30 10/12/2024
214 Men 50 SCM Back   55.55 10/12/2024
222 Men 100 SCM Back   1:22.22 10/12/2024
304 Men 50 SCM Fly   33.36 10/13/2024
312 Men 25 SCM Back   33.33 10/13/2024
320 Men 100 SCM Fly   1:15.19 10/13/2024

Those are the old dates.  My events:
Friday, Jan 31st 400 IM and 25 Fly.
Saturday, Feb 1st 200 Fly / 25 Free / 50 Back / 100 Back
Sunday, Feb 2nd 50 Fly / 25 Back / 100 Fly

THE LIFT AHEAD:
TUE - GYM / TBD - TEACH 30 MIN SPIN
WED - SWIM w/TEAM
THU -  EASY SWIM
FRI - SWIM MEET
SAT - SWIM MEET
SUN - SWIM MEET
 
RUNNING IN CIRCLES:
NONE
 
THE SPIN CYCLE:
NONE
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -
MON: Walking Aerobics, 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.

Start Each Day By Refilling Your Own Cup & Some Random Acts of Fitness

Tying a few thoughts from others tied up with my own to end this week
on a high point…
IMG_3704 (1)

“People who wonder if the glass is half empty or full miss the point.
The glass is refillable” - Simon Sinek

How to ensure you refill your glass?  Find order in your morning by
creating a routine and that routine may start the night before.  For
example, I lay out my gym and/or swim bag the night before making sure
my air pods are charged, my clothes are laid out, my bag as a towel,
clean clothes if needed and any accessories that I may use during my
workout.  Then my alarm is set for the same time every single day.
Creating a sleeping and waking routine.  Then I can wake up, go use
the restroom, do my morning motivational post, weight in, brush my
teeth and get going to the gym and/or pool.  I set my morning up for
success.

Working out makes me feel better and when I’m done and getting ready
for work I’m wide awake and focused on the day ahead.  I’m filling my
own cup for success.  When I execute my routine to my best ability for
that morning then the world shows up for me because I showed up for
myself.

Now we are all different so what works for me may not work for you.
Don’t do what I do if it doesn’t feel great to you.  Do what feels
good for you.  Swimming feels good for me but I know not everyone
likes or can swim.  Also meet yourself where you are today.  If your
goal is to run a Half Marathon, you are not going to succeed by trying
to run a Half Marathon on your first day.  You are not going to
succeed if you try to start at your goal, you need to start where you
are now.  If a Half Marathon is your goal maybe start with a 10-minute
Walk/Run and build from there.  Build your routine.

Just remember when you don’t fill your own cup, when you don’t put on
your oxygen mask, first you are less capable of doing anything for the
people around you. Start each day by finding a routine that will fill
your cup.

Jack Of All Trades, Master Of None. Trying To Be That Allusive Hybrid Athlete Day ELEVEN Or Is It Diary of A Wimpy 55 err...54 Year Old?  I say day eleven as I'm trying to swim for the swim meet next week but also get ready to run a Half Marathon next month all on top of teaching Cycling Classes and holding a Full Time Job.  All of this leading up to my 55th Birthday in THREE WEEKS FROM TODAY!
 
THE WET DECK:
SCY THEME KICKS & TAPER
 
WARM UP: (500)
200 FREE
100 BACK
200 REVERSE IM ORDER
SET ONE: (1000/1500)
4 x 50's Fly to Back Transitions (200)
4 x 50's Back to Breast Transitions (200/400)
4 x 50's Breast to Free Transitions (200/600)
4 x 100's Free Pulling (400/1000)
SET TWO:(1100/2600)
4 x 25's Fly Kick on Side (100)
4 x 50's Breast Kick (200/300)
4 x 75's Back Streamline Kick (300/600)
4 x 100's Kick (400/1000)
100 COOL DOWN (100/1100)
 
2600 SCY TAPER WORKOUT
2025 SWIM DISTANCE TOTALS:
SCY- 16,800
SCM - 0
LCM - 0
 
Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando

Swim Meet Events

Event Number Sex Distance Stroke   Entry Time Date
103 Mixed 400 SCM IM (After 30-minute break) 6:02.00 10/11/2024
110 Men 25 SCM Fly   33.00 10/11/2024
208 Men 200 SCM Fly   3:10.10 10/12/2024
210 Men 25 SCM Free   30.30 10/12/2024
214 Men 50 SCM Back   55.55 10/12/2024
222 Men 100 SCM Back   1:22.22 10/12/2024
304 Men 50 SCM Fly   33.36 10/13/2024
312 Men 25 SCM Back   33.33 10/13/2024
320 Men 100 SCM Fly   1:15.19 10/13/2024

Those are the old dates.  My events:
Friday, Jan 31st 400 IM and 25 Fly.
Saturday, Feb 1st 200 Fly / 25 Free / 50 Back / 100 Back
Sunday, Feb 2nd 50 Fly / 25 Back / 100 Fly

 
RUNNING IN CIRCLES:
NONE
 
THE SPIN CYCLE:
NONE
 
THE LIFT AHEAD:THU - BACK & BI + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS
SAT - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS
MON - SWIM w/TEAM
TUE - GYM / TBD - TEACH 30 MIN SPIN
WED - SWIM w/TEAM
THU - NOTHING / RECOVERY
FRI - SWIM MEET
SAT - SWIM MEET
SUN - SWIM MEET
 
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.
 

Favorite Swim Week Of The Year Is Here: TAPER WEEK!!!!

Brrrr

35F in Fuckin' Florida!  This morning I woke up and drove the 35 minutes to the pool.  Luckily we didn't get the ice that some had predicted and it was just rain and cold.  Jumped in the pool a bit after the 5:15am start.  

Jack Of All Trades, Master Of None. Trying To Be That Allusive Hybrid Athlete Day NINE Or Is It Diary of A Wimpy 55 err...54 Year Old?  
 
TAPER!  IT'S TAPER TIME!
 
THE WET DECK:
SCY THEME INTERVALS - TAPER
 
WARM UP: (600)
200 IM Order Kicks w/ Board
200 Swim IM Reverse Order
200 Free
SET ONE: (750/1350)
4 x 100's Free Pulling w/ Paddles & Buoy (400)
4 x 50's Free Pulling w/ Buoy Only (200/600)
4 x 25's Free Sprints (100/700)
50 Recovery (150/750)
SET TWO: (950/2300)
4 x 100's Back/Free (400)
4 x 75's Fly/Back/Free (300/700)
2 x 100's Back (200/900)
50 Cool Down (50/950)
 
2,300 Yards.  So my swim mate was injured so we may have done the workout "our" way and not the coaches "way".  Notice the lack of Breaststroke.  Yeah, that was my choice.  Hey it's a taper week.  We got about 9 days to the meet.
 
2025 SWIM DISTANCE TOTALS:
SCY- 14,200
SCM - 0
LCM - 0
 
Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando
 

Swim Meet Events

Event Number Sex Distance Stroke   Entry Time Date
103 Mixed 400 SCM IM (After 30-minute break) 6:02.00 10/11/2024
110 Men 25 SCM Fly   33.00 10/11/2024
208 Men 200 SCM Fly   3:10.10 10/12/2024
210 Men 25 SCM Free   30.30 10/12/2024
214 Men 50 SCM Back   55.55 10/12/2024
222 Men 100 SCM Back   1:22.22 10/12/2024
304 Men 50 SCM Fly   33.36 10/13/2024
312 Men 25 SCM Back   33.33 10/13/2024
320 Men 100 SCM Fly   1:15.19 10/13/2024

Those are the old dates.  My events:
Friday, Jan 31st 400 IM and 25 Fly.
Saturday, Feb 1st 200 Fly / 25 Free / 50 Back / 100 Back
Sunday, Feb 2nd 50 Fly / 25 Back / 100 Fly

 
RUNNING IN CIRCLES:
NONE
 
THE SPIN CYCLE:
NONE
 
THE LIFT AHEAD:THU - BACK & BI + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS
FRI - SWIM w/TEAM
SAT - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS
MON - SWIM w/TEAM
TUE - GYM / TBD - TEACH 30 MIN SPIN
WED - SWIM w/TEAM
THU - NOTHING / RECOVERY
FRI - SWIM MEET
SAT - SWIM MEET
SUN - SWIM MEET
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -WED: Chair Yoga, 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.
 

My Most Favorite Word In The World: TAPER. Let The Swim Taper Begin, Baby!

TAPER.  My favorite word when it comes to swimming.  Today was my last swim practice before my taper begins in the pool.  But before all that today in MLK JR Day which reminds me of one of my all time favorite quotes:

“If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.”

― Martin Luther King Jr.

Blue Green Neon Typography Swim Club Instagram Post.png

Just keep moving or swimming.  I got 7 hours of sleep last night which is slowly becoming the norm as I continue to cut alcohol every night even if it's a sip at a time.  As I was driving the pre-workout kicked in and I had to use a restroom.  Luckily I still pay for Fitness Your Way which gives me a few gym memberships so stopped at a AF to use the restroom.  Then it was on to the pool as it's just down the street.  I really didn't think I was going to make it to the pool and the walk to the pool itself.  Phew!

Grabbed the workout and noticed that I could leave the workout about a 500 early.  But since I haven't been swimming much I stayed so my taper will start on WEDNESDAY!  WAHOO!

THE WET DECK:
SCY THEM DRILLS 
 
THE WORKOUT:
WARM UP: (400)
200 - FRRE/BACK
200  IM Medley Order
SET ONE: (1000/1400)
4 x 25's Fly Second Drill Kick (100)
4 x 50's Breast Moose Drill and 2K/1P Drill (200/300)
4 x 75's Back Drill L-Drill/Swim/Soldier Drill (300/600)
4 x 100's Free Drill Tap/Front Quad/Shark Fin (400/1000)
SET TWO: (1000/2400)
3 x 100's IM (300)
4 x 50's Free (200/500)
4 x 50's Breast (200/700)
3 x 100's IM (300/1000)
SET THREE  (500/2900)
2 x 100'a Breat/Free (200)
4 x 50's Fly/Back (200)
100 Long Axis Cool Down
 
I WAS RIGHT.  I told the coach it was only 2,900 Yards. 
 
2025 SWIM DISTANCE TOTALS:
SCY- 11,900
SCM - 0
LCM - 0
 
Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando
 

Swim Meet Events

Event Number Sex Distance Stroke   Entry Time Date
103 Mixed 400 SCM IM (After 30-minute break) 6:02.00 10/11/2024
110 Men 25 SCM Fly   33.00 10/11/2024
208 Men 200 SCM Fly   3:10.10 10/12/2024
210 Men 25 SCM Free   30.30 10/12/2024
214 Men 50 SCM Back   55.55 10/12/2024
222 Men 100 SCM Back   1:22.22 10/12/2024
304 Men 50 SCM Fly   33.36 10/13/2024
312 Men 25 SCM Back   33.33 10/13/2024
320 Men 100 SCM Fly   1:15.19 10/13/2024

Those are the old dates.  My events:
Friday, Jan 31st 400 IM and 25 Fly.
Saturday, Feb 1st 200 Fly / 25 Free / 50 Back / 100 Back
Sunday, Feb 2nd 50 Fly / 25 Back / 100 Fly
I signed up back in September/August so who knows what was going through my head.  On Friday I may skip the 25 Fly to get home early enough so I can get a good night's sleep.

THE SPIN CYCLE:
NONE

RUNNING IN CIRCLES:
NONE
 
THE LIFT AHEAD:
TUE - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS
WED - SWIM w/TEAM
THU - BACK & BI + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS
FRI - SWIM w/TEAM
SAT - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN CYCLE CLASS
MON - SWIM w/TEAM
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -
MON: Walking Aerobics, 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.

Stragedy / Tragedy or Save Up Sally Swim Workout + Some Random Acts of Fitness

Strategy / Tragedy or Save Up Sally Swim Workout + Some Random Acts of Fitness

Strategy - a plan of action or policy designed to achieve a major or overall aim.

Stragedy - a plan that has the conviction of forethought, but which is so disastrous it begs for hindsight before it is even implemented. A stragedy is often promoted as a strategy to hide the fact that it was conceived from rash and not rational action.

My swim thinking or planning is pure stragedy.  I do think about not pushing myself too much to save something for later.  But since I only see the workout minutes before jumping in and don't really read it to after the warm up I don't plan any strategy.  I was working with some speed of what speed I do have.  

The 5 x 100's Free Pulling were a focus for me.  My times were okay and could have been better.  But I finished. 

THE WORKOUT:

THE WET DECK:
SCY MASTERS WORKOUT THEME - INTERVALS  
 
WARM UP (500)
200 - 100 Free /100 Back (200)
200 Medley Relay Order (200/400)
100 Choice Kick (100/500)
SET ONE: (1000/1500)
4 x 25's Fly (100)
4 x 50's Back (200/300)
4 x 100's IM (400/700)
4 x 50's Breast (200/900)
4 x 25's Free (100/1000)
SET TWO (1000/2500)
5 x 100's Free Pulling w/ Paddles (500)
3 x 100's Back Pulling w/ Paddles (300/800)
4 x 50's "Breast" (200/1000)
SET THREE (500/3000)
4 x 75's IM
4 x 25's Choice
100 Cool Down 
 
3,000 SCY 
 
2025 SWIM DISTANCE TOTALS:
SCY- 9,000
SCM - 0
LCM - 0
 
Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando

THE SPIN CYCLE:
NONE

RUNNING IN CIRCLES:
NONE
 
THE LIFT AHEAD:
SAT - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN SPIN
SUN - BACK, LEGS & BI - LONGER PELOTON APP WALK+RUN & TEACH 40 MIN SPIN
MON - SWIM w/TEAM
TUE - CHEST + PELOTON APP WALK+RUN
WED - SWIM w/TEAM
 
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.

Thank God For Whoever Created Indoor Cement Swimming Ponds! & Some Random Acts of Fitness

It’s harder on swim mornings to get motivated to go. Gym days are so much easier. The 10 min drive to the gym is probably why compared to the 40 minute drive to the pool.
 
3,000 SCY Masters Workout - took off watch when using Forearm Fulcrum Paddles and didn’t put back on. I so forgot how much I like Forearm Fulcrum Paddles.  I ended up buying myself a pair this morning after practice.
 
Jack Of All Trades, Master Of None. Trying To Be That Allusive Hybrid Athlete: DAY TWO
 
THE WORKOUT:
NONE / DRYLAND
 
THE LIFT AHEAD:
THU - BACK & BI + PELOTON APP WALK+RUN & TEACH 30 MIN SPIN
FRI - SWIM w/TEAM
SAT - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN SPIN
SUN - BACK & BI - LONGER PELOTON APP WALK+RUN & TEACH 40 MIN SPIN
MON - SWIM w/TEAM
 
THE SPIN CYCLE:
NONE
 
RUNNING IN CIRCLES:
NONE
 
THE WET DECK:
MASTERS WORKOUT THEME - TECHNIQUE
WARM UP: (500)
200 Free Kick w/ Board and Fins 
200 Free Swim w/ Fins
100 Back Swim w/ Fins
SET ONE: (1000/1500)
4 x 50's Free w/ 5 Dolphin Kicks off wall (200)
4 x 25's Fly w/ 5 Dolphin Kicks off wall (100/300)
4 x 50's Breast Descending stroke count (200/500)
5 x 100's Free w/ Front Quad Technique (500/1000)
SET TWO:(1000/2500)
4 x 50's Back Descend Stroke count (200)
3 x 100's IM (300/500)
2 x 100's Breast (200/700)
3 x 100's Free w/ Forearm Fulcrum (300/1000)
FINAL SET:
3 x 100's Pull Choice (300)
200 Cool Down (200/500)
 
3,000 SCY Workout.  Wasn't great but wasn't bad.  Was stiff at first.  But felt good towards the end.  
 
2025 SWIM DISTANCE TOTALS:
SCY- 6,000
SCM - 0
LCM - 0
 
Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando
 
RUNNING IN CIRCLES:
Saw an alert that Yoga had openings for Springtime Surprise so I signed up.  5am Yoga at Hollywood Studios.  I may regret that come April.
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -
WED: Chair Yoga, 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.