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After a long rest

I am a former swimmer, trying to get back into competitive swimming. I have been out of the pool 20 years and put on some extra pounds. This blog primarily documents my journey back to competitive swimming. And I should say having fun along the way!!!

  1. Week 186 - Friday

    by , April 22nd, 2016 at 03:52 PM (After a long rest)
    I got to bed a little earlier than yesterday and was able to get to sleep pretty quickly. Our event yesterday was our annual company round table and we had about 100 customers attend. It's a great event and I always enjoy meeting with our customers and yesterday was no exception. That said its always tiring and again yesterday was no exception.

    Today I swam with GAJA at the Winchester Academy but unlike yesterday the kids were not swimming. I felt a little physically tired but after the warmup i felt fine.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min
    100 easy back

    Main sets
    3x200 done as swim/kick by 25 with fins on 2:45
    5x100 free with snorkel on 1:30 done as 75 smooth, 25 fast
    4x100 with fins on 1:30 done as 25 underwater, 25 back kick, 25 finger tip drag drill, 25 back
    5x100 free with snorkel on 1:30 done as 50 smooth, 50 fast
    5x50 kick on 1min

    Warm down
    200 easy

    I felt good holding mainly 1:01s on the 75 smooth, 25 fast and then :59s on the 50 smooth, 50 fast. Everything else I went easy.
    Categories
    Swim Workouts
  2. Week 186 - Thursday

    by , April 21st, 2016 at 07:23 AM (After a long rest)
    I ended up going to bed later than I wanted last night and unfortunately had a restless night of sleep. I swam with GAJA again this morning at the Winchester academy. I tried holding back today but two high school kids were in the lane next to me and it was so hard holding back. However, I managed to resist the urge to race!

    warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    2x4x25 IM order on :30
    100 kick on 1:45
    2x4x50 IM order on :50
    200 IM order kick on 3:30
    2x4x75 IM order on 1:15
    300 done as kick,drill,swim on 6mins
    4x100 fly/free by 25 on 1:30
    100 pull easy
    4x100 back on 1:30

    warm down
    100 easy

    i felt like my free was all over the place today but my strokes felt good especially my back. I am looking forward to swimming back next week.
    Categories
    Swim Workouts
  3. Week 186 - Wednesday

    by , April 20th, 2016 at 08:08 AM (After a long rest)
    I had a good night of sleep and woke just before my alarm went off. Weird how it seems that no matter the time zone my body knows when to wake up for swimming. Today I swam with GAJA at the Winchester academy.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min
    200 easy back

    main sets
    300 kick
    4x25 free with snorkel descend 1-4 on :30
    100 easy
    4x50 free with snorkel descend 1-4 on :50
    100 moderate
    4x75 free with snorkel descend 1-4 on 1:10
    100 fast
    200 easy
    4x25 free with snorkel descend 1-4 on :30
    200 easy
    4x50 free with snorkel descend 1-4 on :50
    200 moderate
    4x75 free with snorkel descend 1-4 on 1:10
    200 fast

    warm down
    200 easy

    this looks like a lot of fast swimming but other than the fast 100 and the fast 200 I went long and smooth in the aerobic heart rate range. On the 100 fast I went moderately fast :55 and the 200 I put paddles on and again went moderately fast 1:58. I felt a little choppy in the water today and a little achy from travel yesterday.

    I really like training with this masters group. They have a modern facility with nice wide lanes and we only had 3 or 4 per lane which although is 2 to 3 more than I am used to it was not too bad at all. I will be back tomorrow and will hold it to around 3k tomorrow. I can't believe tomorrow is a week out from my 1000. Scary how quick the past couple of weeks has gone.

    Updated April 20th, 2016 at 08:21 AM by StewartACarroll

    Categories
    Swim Workouts
  4. Week 186 - Tuesday

    by , April 19th, 2016 at 04:15 PM (After a long rest)
    I had a restless night with work randomly popping into my head. I was tired this morning but felt ok in the water. The pool was setup scy

    400 free with snorkel
    6x50 catchup on 1min
    8x75 kick with fine on 1:30 fast
    6x50 finger drag drill on 1min
    3x(4x25 free on :35 done as open, close, easy, fast)
    200 free easy

    I went very easy today. The only up tempo parts were the kick and fast sections on the 25s. I felt ok in the water.

    This afternoon I fly to Atlanta where I hope to swim with my friends at the Winchester academy. They are a great group.
    Categories
    Swim Workouts
  5. Week 186 - Monday

    by , April 18th, 2016 at 09:05 AM (After a long rest)
    I took a nap yesterday and went to bed early. I slept great and woke feeling good. Yesterday morning I had a massage and my shoulders and lower back were a little stiff when I dove in. I felt good in warmup and this feeling continued nearly the whole workout today. This was our last long(er) aerobic workout before nationals and I swam great practice. Today was LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    mains sets
    5x400 pull on 6min negative split and holding high tempo
    6x100 kick on 2mins
    6x50 free on 1min done as 25 blast, 25 easy

    warm down
    200 easy

    i know these are crazy fast and I am almost embarrassed writing down my times today based on how crappy I have felt the past few weeks. I held 4:40-4:42 the whole way on the 400s. Out in 2:20s on all of them. I did one on 4:42 when I got into lane traffic. I was very pleased with not only the times but how I felt. The kick was not so great but I held 1:50s throughout. I felt a little tired on the blast 25s but overall swam fast again. I plan on really backing off the rest of the week with lower yardage and lower intensity. i leave for Atlanta tomorrow and will be there until Friday.
    Categories
    Swim Workouts
  6. Week 185 - Saturday

    by , April 16th, 2016 at 05:56 PM (After a long rest)
    I had a better night of sleep but still woke up around 2am thinking work. On Saturdays we don't typically swim until 7am so I got more time in bed and despite waking up and struggling to go,back to sleep I got enough sleep. Today tne pool was setup LCM(my favorite setup)

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    6x100 Rotating IMs by 50 on 1:40
    8x100 free done as 4 at 400 pace, 2 easy, 2 pull high tempo, on 2mins
    4x100 kick on 2:15
    2x100 free with find from a push on 3mins

    Warm down
    200 easy

    I felt rough in the warm up and through the transition set today so decided that I was going to adapt the main set based on how I felt. I decided to try to be aggressive on the first 4 100s and see where I was and how I felt. I was out fast but managed to hold on. I was out in 1:03 and then went 1:04,1:04,1:04 which is much faster than I have been in a while on this set. They really hurt but I was very pleased with the times. I cruised the next two and then put paddles(no bouy) on the last 2 and was back to 1:03/1:04. The kick was active recovery and I held 1:50s.

    I was not anticipating the 2x100 with fins based on the clock and the time remaining. My daughters group was gathering on deck when we put fins on for this set and our fastest 12 yr old boy(who I know well) started talking smack I did the first one on :54. As I came in saw the kid had his fins on and Tom had challenged him to beat me and if he did he could get out of practice. This is no ordinary 12 yr old having won TAGS in multiple events many of which he won in faster times the finalists in the 13/4 age group. At this point I was whooped from practice but all the kids gathered around and started cheering for the boy. Both of us pushed off together and despite us nothing out pretty fast I deliberately held back a little on the first 50 knowing he goes out hard and I would have more on the second 50. I turned just ahead and then went for it on the second 50. I finished in :52 and he was :54. I know you should not enjoy beating up on 12 yr olds but I did enjoy this one mainly due to the smack he got from the other kids. The boy is a good kid but sometimes his mouth gets him in trouble and I was glad to put him in his place for a little while longer. Despite being tired and having a little cramp in my hamstring I was happier with today's workout.

    I know I should expect ups and downs based on my health challenges this spring but I really hope I start stringing a few days of good workouts together before Nationals or this could be a crazy meet.
    Categories
    Swim Workouts
  7. Week 185 - Friday

    by , April 16th, 2016 at 05:37 PM (After a long rest)
    I had a bad night sleep waking and not being able to turn work off; their is a lot going on right now. I felt tired in the water also which did not help! Pool was scy today.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    4,3,2,1 free descend by 5(1:20 down to 1:05)
    100 ez
    4,3,2,1 kick descend by 5(1:50 down to 1:35)
    200 ez
    8x25 afap with turn on :40

    Warmup
    200 ez
    4x50 drill

    I felt sluggish the whole workout and really struggled on the free set. I held 1:03s but hurt so bad. The kick was not much better but held 1:26-1:28s the whole way. The 25s at the end felt a little better. This is not a workout I will look at with any great confidence. I felt rough nearly the whole way. Tom says feel is overrated but it sure is nice to have easy speed and I don't really have either(speed or easy) right now.
    Categories
    Swim Workouts
  8. Week 185 - Thursday

    by , April 14th, 2016 at 08:48 AM (After a long rest)
    I did not have such a great night of sleep. The first part of the night was great and I woke up at 2am and went to the bathroom but then started thinking work and could not go back to sleep. I finally managed to go to sleep around 3:45 only to walk up 30 minutes later as my alarm went off. Unlike at 2am I was tired at 4:15. I guess I woke during a sleep cycle and probably needed more sleep. I was tired but felt OK at the gym and in the pool although I felt no speed today.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    2x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds. Medicine ball on the last set of each round for a minute with legs stretched out front and working in twisting upper body. This one hurt but I am now done with dry lands ahead of nationals.
    5 mins of stretching

    Swimming LCM
    400 free with snorkel
    6x50 catchup on 1min
    4x200 kick with fins on 3mins
    10x50 pull focusing on high elbow on 1min
    2x(4x50 with fins done as open, close, easy, fast)
    200 easy
    Categories
    Swim Workouts
  9. Week 185 - Wednesday

    by , April 13th, 2016 at 09:20 PM (After a long rest)
    I had another good night of sleep last night and woke feeling pretty good this morning. I have been feeling better and better each day and hope this continues.

    Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    4x(4x25 free on :35 done as open, close, easy, fast)
    8x50 free on :55 at 200 race pace
    200 easy
    8x75 kick on 1:20 odd done as flutter, fly, flutter
    4x200 descend 1-4 on 3mins with instructions for a big descend
    10x50 alternating back/free catchup drill on 1min

    warm down
    200 easy

    i felt much better in the pool today and felt like I had some easy speed which I have not felt in a long time. On the race pace 50s I was out in a solid :25 and held :26s on the other 7. I hurt pretty bad in the last 2 but I was able to hold on and my stroke did not implode. I was happy with this set. On the kick I held 1:05s. On the 200s I went 2:08,2:05, 2:03,2:01.
    Categories
    Swim Workouts
  10. Week 185 - Tuesday

    by , April 12th, 2016 at 08:38 PM (After a long rest)
    I had a good nights sleep last night. This morning I started later than usual and started cutting back on my abs this morning. I also did an easy swim this morning.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    2x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds. Medicine ball.
    5 mins of stretching

    Swimming SCY
    400 free with snorkel
    6x50 catchup on :50
    8x50 kick on 1min
    10x50 pull focusing on high elbow on 1min
    3x(4x50 free on :35 don as open, close, easy, fast)
    200 free
    Categories
    Swim Workouts
  11. Week 185 - Monday

    by , April 11th, 2016 at 08:59 PM (After a long rest)
    I took a long nap yesterday afternoon when I got home from the meet and the. Went to bed early. I was tired but slept all night and woke feeling pretty good this morning. I was sore in places I am not used to being sore in like the inside of my legs and my groin. In a sick way it was a good deep muscle pain like you get when you lift. I was hoping for a recovery workout but alas i did not get my wish. Oh well! Today it finally felt good to push rather than that feeling like the tank is empty. I plan on doing dryland a this week and then I am done until after Nationals and will be significantly reducing my abs work today and then on Thursday will be doing next to nothing in the gym.

    Pool setup LCM

    warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    6x200 with paddles and snorkel on 3mins descend 1-3, 4-6
    4x(100 kick on 2mins, 100 IM on 1:30)
    10x50 finger tip drag drill on 1min
    4x50 on 1:30 with fins afap

    warm down
    200 easy

    i held 2:21s on all the 200s except the last one on each round where I went 2:19 and 2:18. On the kick I was holding 1:45s and on the IMs I held 1:20s. I have been working on a higher elbow and a cleaner entry with my right hand and I felt good on the drill set today. On the 50s with fins I descended a second per 50 which I did not deliberately do. I went :27,:26,:25,:24. I was happy with how I felt today.
    Categories
    Swim Workouts
  12. USMS South Central Zone Meet

    by , April 10th, 2016 at 06:51 PM (After a long rest)
    Unfortunately results are not posted on line for this meet yet and I did a really bad job seeing exact times. I was not really looking forward to this meet and was not confident I would swim that great. As it turned out I enjoyed the meet much more than I thought and swam pretty good. I am still no where near where I have been or want to be but I am improving and despite being tired after each swim my confidence is coming back.

    Day 1

    500 free - 5:03 - this time is not that great but I was pleased with the fact that I swam this and actually had energy left at the end. I was out way too slow and conservative and negative split this one. I think with some rest I will have a good swim at Nationals.

    200 back - 2:02.7. I was really pleased with this swim. Again I was out very conservative but came back really strong. My splits were :29, :31,:31,:31 and I felt like I could have turned at 200 and done another 50 at that pace. This was probably my best swim all weekend and the one I feel most confident with right now.

    50 free - :23.1 from my best swim this weekend to my worst. I had an ok start but my turn was awful and I felt like I died coming back. How can I die in a 50?

    Day 2

    200 Breast - 2:33.4. I have never swum the 200yd breast before so I can proudly say this was a life time best. 100% not my event and likely the last time I swim this for a while. That said I enjoyed swimming in the same heat as Dave Guthrie and it was fun in a very painful way!

    100 Free - :50.5. I had a good start and felt good through 75. Steve Wood was in the next lane to me and I was ahead until the last turn where I jammed my turn similar to the 50 and never recovered. Despite a poor last 50 this was a much better swim than 2 weeks ago and I believe I have a good 100 in me in the not too distant future.

    200 IM - 2:09.3. I was very tired on this one. If the 2IM did not include breast I would have another event to swim frequently but alas my breast is just not strong enough and I have little to no desire to work on this stroke. It's so alien to me!

    My plan was to make a decision on nationals after this meet based on how I felt and how I swam 3 weeks out. At the end of the meet yesterday I was thinking I would pull out however I had a great nights sleep and woke this morning feeling decent. Despite not setting the world on fire this weekend I have decided I will not embarrass myself at Nationals and will compete. I enjoy racing and will do my best to race and have fun and it will be what it will be.
  13. Week 184 - Friday

    by , April 8th, 2016 at 10:00 PM (After a long rest)
    I had a busy day yesterday with my out and back day trip to Denver. I wish I did not have to do this trip but unfortunately this one was really important and I could not get out of it. I was fortunate enough that my meeting went as planned and I caught the earlier flight home getting back to Dallas in time to have dinner with my wife and kids. I even went to bed at a reasonable time.

    I slept well well last night and felt good(yes good for a change). This morning was a special treat because both my kids came to the pool with me. My son has decided to take his life guard certification and is now trying to get in shape ahead of the test. This morning was my daughters first morning practice this season and she swam in the next lane to me with many of her training group. It's fun to see how much she has improved. After the workout we even went to breakfast which was fun also.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    12x75 with snorkel done as streamline kick, finger tip drill, swim by 25 on 1:10
    8x50 kick on :45 best average
    10x50 back on 1min best average
    3x400 free on 5:20

    warm down
    200 easy

    on the kick Tom told my daughter to beat me and she did; she held 35-37s(OMG) while I trailed with :37-:39s. On the best average 50s back I held :28s. This was a great set for me and I felt really good. My daughter held :30/:31s which is near enough the same time she went at TAGS. She has really stepped up her efforts and is getting really fast.

    My my son lifted and then swam. I think he will do fine on the swimming portion of the life guard test with some work over the next month. I am happy he is enjoying the water.

    It it was really fun seeing my kids in the water today and I am very lucky to have two terrific kids.
    Categories
    Swim Workouts
  14. Week 184 - Wednesday

    by , April 6th, 2016 at 02:17 PM (After a long rest)
    I had a good night of sleep last night and felt a little more energetic this morning. Today's workout was not easy but I adapted the 16x50s and pulled back a little on the effort front. I felt tired but way better than the past few weeks.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    12x50 drill/build by 25 backstroke on 1min
    3x(4x25 free on :35 done as open, close, easy, fast)
    3x(4x50 free on :55 at 200 pace, 100 easy on 2mins)
    200 easy
    4x(2x50 finger tip drag drill on 1min, 2x50 kick on 1min done as 25 underwater on back, 25 streamline kick)

    Warm down
    200 easy

    This workout does not look like much but the 3x4x50 were hard but I held :26/:27s. The rest I swam pretty smooth focusing on strokes.

    Tomorrow I have a day trip to Denver and leave at 6am and don't get back until 11pm. It's going to be a long day!
    Categories
    Swim Workouts
  15. Week 184 - Tuesday

    by , April 5th, 2016 at 08:52 AM (After a long rest)
    Tom told me to back off this week and get some sleep. I plan on taking his advice despite Nationals still being a month out. This morning I swam only instead of dry lands and swimming. I went to bed as soon as I got home from coaching and slept good. My poor wife has flu like symptoms and is off to the doctor today. I slept in the spare room so that selfishly I don't catch it. She is feeling rough; poor girl.

    The pool was setup scy

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    8x75 streamline back kick with fins on 1min
    2x(4x50 free with a turn on :50 at 1000 race pace(:30), 100 easy)
    10x50 finger tip drill on 1min

    Warm down
    200 easy

    i was able to hold :30 on round 1 and :29 on round 2 of the short race pace set.
    Categories
    Swim Workouts
  16. Week 184 - Monday

    by , April 5th, 2016 at 08:46 AM (After a long rest)
    I had a great weekend starting Saturday shopping with my wife and kids and ending on Sunday fishing with friends in east Texas(we caught a ton of 4-5lb bass, big 2lb crappie and blue gills(plate sized fish). It was a really great weekend. The only negative was that we did not get back until nearly 11pm and I had not eaten so by the time I ate and went to bed Sunday night ended up being a really short night of sleep making Monday's aerobic workout seem even tougher.

    The pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    main sets
    9x300 descend 1-4,4-8. On 4:30
    10x50 with fins on 1min done as 25m underwater, 25m streamline back kick

    warm down
    200 easy

    i descended from 3:36-3:30 on the 300s. We were told to do 8 but somehow I ended up miscounting and I did 9. Go figure!
    Categories
    Swim Workouts
  17. Week 183 - Friday

    by , April 2nd, 2016 at 07:59 AM (After a long rest)
    i am starting to sound like a broken record. I went to bed early and slept heavy but woke up tired. Tom went pretty light on us which I really appreciated.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    12x100 free descend 1-4,5-8,9-12 on 1:20
    6x75 kick on 1:10
    12x50 drill/build back on 1min
    16x25 on :40 done as underwater, stroke IM order

    warm down
    200 easy

    i was able to descend from 1:04-1:01s on the 100s but effort wise felt like they should have been much harder. My back felt good on the 50s.

    --------------

    i received a phone call from my doctor with the results from my blood work. The good news is I am ok and have no major ailment hitch is awesome. Your mind does tricks and you worry about all sorts of possible issues. If there was any bad news it was that I have had Mono in the last 6-12 months and my pneumonia was viral not bacterial. I guess both leave trace enzymes in the blood. She said I am in recovery and just need to get more rest and be patient. When I asked her how long, she said possibly a month . I plan on taking tomorrow completely off and on Sunday I am going fishing. It's good news but I can't help feeling sorry for myself.
    Categories
    Swim Workouts
  18. Week 183 - Thursday

    by , March 31st, 2016 at 08:55 AM (After a long rest)
    This week has been very busy at work and I am tired. Yesterday afternoon I went to the doctor and had my blood taken; I have a nice bruise on my right inside of my arm. I should know the results today or tomorrow! My doctor thinks I am just in the recovery phase of the pneumonia but said she would test for a wide range of items. We shall see what they say. Despite getting excited about the psych sheets for nationals I may have to skip nationals if I am unable to get back to normal. This is most certainly not my preference but I am not heading to nationals to swim poorly again.

    Today was the early dryland workout and a swim. After I coached last night I headed home and went straight to bed. I had a good night of sleep but could have done with at least another 3 hours.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    4x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds. Medicine ball and power roller
    5 mins of stretching

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    6x200 pull on 3mins
    10x50 streamline back kick with fins on 1min
    8x50 back on 1min
    200 free


    Categories
    Swim Workouts
  19. Week 183 - Wednesday

    by , March 30th, 2016 at 05:09 PM (After a long rest)
    I went to bed at 6:30pm last night and slept all night but woke up really tired. I am up and down like a yoyo on how I feel. Today I get my blood drawn to see if this is just recovery from the pneumonia or something else.

    warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    8x75 streamline back kick with find on 1:10
    16x50 free on :55 at 200 race pace
    100 easy
    3x500 on 6:30

    warm down
    200 easy

    i held :26/:27 pace through #11 of the race pace set but then had to fight hard to hold :27s. My legs were especially heavy.

    I was whooped on the 500s and did not even really try pushing them. Instead I just tried keeping my stroke long.
    Categories
    Swim Workouts
  20. Week 183 - Tuesday

    by , March 29th, 2016 at 01:49 PM (After a long rest)
    Yesterday my throat started to hurt and after coaching last night I decided to go to an urgent care and get strep tested. My test came back negative and they think its my allergies. I ate really light when I got home and then went to bed. I slept like a log but according to my wife I snored pretty loud last night.

    This morning was my crazy early dryland and swim but officially started backing up on drylands by dropping my abs from 5 rounds to 4. I will be dropping a round per week now until Nationals.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    4x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    5 mins of stretching

    I did mainly medicine ball and power roller exercises but threw in one leg lift exercise per round

    Swimming
    400 free with snorkel
    6x50 catchup on :45
    8x50 kick on 1min
    3x(4x25 free on :35 done as open, close, easy, fast)
    10x50 free at 1000 pace with a flip(to feet) on :40
    200 easy

    I felt decent after the dryland workouts but my legs in particular were heavy. I think I tense my legs doing many of the ab exercises and need to try to relax my legs in future(easier said than done for sure). One of my workout partners and I were talking this morning about the fact that despite this always hurting we have got to a point where the level of hurt is no worse than the previous week. I think I need to take a look at what I have been doing this season and mix it up again for LCM season. I will leave those thoughts for another day!

    I was pretty tired on the swim section of this workout. Originally I planned on doing the 20x50s at 1000 pace on :45 but decided to drop the number of reps and also reduce the send off. This was a tough set but was able to go :28,:29,:30,:30,:30,:30,:30,:30,:30,:29 I was very happy with this set but it hurt pretty bad. I think on some of the :30's I was :29+ but with the flip I saw :30 lows. I am not sure if I could really even do a 500 at this kind of pace right now but with some rest starting after next weekends meet I think I will be in good shape for Nationals.

    A number of my RAM teammates from Rockwall bailed on Nationals which sucks(many for good reasons and some with excuses - but that's not for me to really say, right?), but we have a great group and will have fun with relays and the meet in general. I cant wait to start to rest after our zone meet. I am swimming a few off events at zones including a 200 breast which I can categorically say I have never done before, so will swim a life time best assuming I don't get DQ'd.
    Categories
    Swim Workouts
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