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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 212 - Wednesday

    by , October 26th, 2016 at 08:43 PM (After a long rest)
    Based on Forts reminder I downloaded a sleep app for my phone to at least see how much sleep I am getting however forgot to turn it on. I will do a real sleep apnea test but need to find time to make it happen. This feels like a start!

    last night would have been a bad night to use the app anyhow since I saw nearly every hour and know for sure I did not sleep well. Still would have been good to see how much sleep I got.

    I was very very sluggish this morning.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    12x50 free on :40 build
    16x50 free on 1min at 200 race pace
    200 easy
    400 IM as drill/swim by 50 with :20 rest
    400 IM swim with :20 rest
    400 kick

    warm down
    200 easy

    i was comfortable building the first 12 x 50s and was holding :30s and was optimistic about the race Pace Set today. Alas this set was not that great and I had to work really hard to hold :27s which I did throughout. My pace work feels like a slog right now. My elbow is not feeling that great either. On the first 400 IM I was about 5:15 and on the second I was 5:00. The kick I went 6mins.
    Categories
    Swim Workouts
  2. Week 212 - Tuesday

    by , October 25th, 2016 at 09:19 PM (After a long rest)
    I slept well last night and felt pretty good when I woke up this morning. Today was an early dry land day. I ended up doing drylands virtually with Mr Bill. Sort of nerdy but a great way to stay in touch with my friend and it keeps us both honest.

    Today i I had to basically skip the swim portion due to a work commitment starting at 6:30.


    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    Categories
    Swim Workouts
  3. Week 212 - Monday

    by , October 24th, 2016 at 09:22 PM (After a long rest)
    I slept awesome last night and woke about 30minutes before my alarm was due to go off. My daughters swim group is swimming Monday and Thursday and it's been great fun going too and from the pool with her. She is not very chatty before practice but after has been very special. Even though the ride is only about 10minutes I am treasuring the time we spend together.

    Today I decided to swim rather than kick and I felt pretty good. My elbow is sore but not painful from over use. Where they did the injection my elbow is bruised pretty good. I went pretty smooth this morning.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50
    200 easy

    main sets
    12x150 free with snorkel on 2:10
    200 easy
    8x100 kick best average on 2mins
    200 easy
    12x75 with fins done as 25 under, 50 back kick on 1:10

    warm down
    200 easy

    tom kept telling me to go smooth and not to push too hard today. I ended up holding the 1:34-1:36s on the 150s and felt pretty good throughout. On the best average kick Set I was much slower than I have been previously and held 1:24/:25s. I was at least consistent.

    Updated October 25th, 2016 at 09:16 PM by StewartACarroll

    Categories
    Swim Workouts
  4. Week 211 - Saturday

    by , October 23rd, 2016 at 04:01 PM (After a long rest)
    I slept much better on Friday night and woke up looking forward to the workout. I was anticipating the 16x100s which I was planning on doing kick with no fins today. Tom decided to switch it up.

    Warm up
    400 kick easy
    6x50 kick on :50

    main sets
    12x50 kick on :50 easy/fast by 25
    2x(4x200 kick on 4mins as
    #1 200
    #2 100, 100
    #3 100,50,50
    #4 50,50,50,50
    10 seconds rest after 100s, 5 seconds rest after 50s
    200 easy
    10x50 kick on 1min easy

    my legs were like jello after #4 of the 200s but I really worked hard on the set and was really pleased with the times. I was 2:50,2:48,2:45,2:40,2:49,2:47,2:45,2:40. Just a few more days and I can swim again and I will start to feel whether the pain in the elbow is going away or not. So far I am optimistic about the injection.
    Categories
    Swim Workouts
  5. Week 211 - Friday

    by , October 21st, 2016 at 09:22 PM (After a long rest)
    My insomnia has been progressively getting worse each day this week and yesterday I was awake from 1am til about 4am and decided to skip morning practice(first time in a very very long time).

    Yesterday afternoon I had another PRP shot but unlike the first one which hurt a little this one hurt a lot. The doctor seemed to take more of my blood and went really deep with the injection. Obviously this is a slight exaggeration but the needle looked like a javelin. It was huge! When we were done I had a huge knot where the plasma was injected and it took several hours to go down. I iced heavily last night and this morning my arm actually felt ok. I am back to kicking for the next week which is ok with me while the injection does its work.

    This morning i felt pretty decent and had and had a good set of descending 100s kick.

    Warm up
    700 kick

    main sets
    8x50 kick on :50
    5x100 kick with fins on 1:20
    4x100 kick with fins on 1:15
    3x100 kick with fins on 1:10
    2x100 kick with fins on 1:05
    1x100 kick with fins on 1:00
    200 easy
    5x200 IM kick on 3:30

    warm down
    200 easy

    i am pretty good with fins kicking streamline on my back and probably could have gone down to trying to make :55. I ended up holding :58s throughout. The 2IM kicks I was holding 3mins which is good for me.
    Categories
    Swim Workouts
  6. Week 211 - Wednesday

    by , October 19th, 2016 at 02:31 PM (After a long rest)
    Its been a crazy couple of days and I am in all day year end planning meetings(hence a very short post)

    Warmup
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    8x100 IM descend 1-4,5-8 on 1:35
    4x(with fins
    200 free on 2:20
    150 free on 1:45
    100 free on 1:05
    50 free on :25
    1min between rounds)
    200 easy
    6x100 kick on 1:30

    Warm down
    200 easy

    I felt awful on the IM transition set and did not get going on this set at all. On the next set I felt better and despite feeling quite tired and winded I did better holding 2mins, 1:43-1:45, :58-:59, :24-:25 on the swims per round. On the kick I held 1:26/27 and despite these being touch and go this was a good set.
    Categories
    Swim Workouts
  7. Week 211 - Tuesday

    by , October 18th, 2016 at 08:37 AM (After a long rest)
    I went to bed early last night but once again woke up early and was actually reading the online news paper at 2am. I don't know what's happening with my sleep. Looking back at last year it looks like I suffer in the fall. My allergies are not too bad and I don't have a lot of work stress like earlier in the year so I don't really have an explanation.

    Today was was one of my early early mornings for dryland and despite being tired I had a good day at the gym and pool.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    20x50 at 1000 race Pace on :45
    12x50 kick on :50
    200 easy

    I plan on continuing to work on dropping the send off on my 1000 race pace set. Ideally I would be able to hold pace with next to no rest. Today I was able to hold :28/:29s on :45s and it was not too bad until the last 5. I think I should be able to drop to :40 for the send off before I taper for Boston. When I had to lay off swimming because of my elbow(I kicked on a board for about a month) I felt like I lost a lot of my aerobic capacity. I have good and bad days but generally I think I am finally back to where I was on these longer pace sets. Now I need to get my lower pace back which is proving harder. I am tossing up how much to rest for Boston. Last year I did a drop taper for the woodlands meet where I focused on back and then a longer taper for Boston where I focused on 400 and down free events. My event lineups this fall are basically the same however I don't feel in the same shape as last year and will likely swim through the woodlands and taper for Boston.

    Thursday afternoon I am having another PRP injection in my elbow and have been warned by the doctor to lay off the intensity in my workouts for a week or so(which I struggle with).
    Categories
    Swim Workouts
  8. Week 211 - Monday

    by , October 17th, 2016 at 08:53 AM (After a long rest)
    On Saturday my daughter had a pentathlon meet in Plano. Our expectations were low because she had already swim a 2hr workout and was tired. To both our surprise she did best times on all 5 swims(200 IM, 100 fly, back, breast and free).

    I was really tired throughout the day yesterday and took a 3hr nap after coaching early. I woke up still tired but was worried I slept too long and i would have difficulty sleeping last night, which as it turned out proved to be a valid concern. I slept fine until 2am and then struggled to stay asleep and read a book for a few hours before getting up for morning practice.

    Pool was setup scy.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    6x100 kick on 1:45
    1000 swim on 11:30
    800 swim on 9:30
    600 swim on 7mins
    400 swim on 4:30
    200 swim on 2:30
    100 easy
    8x50 odds back drill/swim by 25, evens breast drill/swim by 25 on 1min

    warm down
    100 easy

    my goggles kept leaking today which did not make for much fun on the longer swims. I felt tired and flat throughout but kept pushing.
    Categories
    Swim Workouts
  9. Week 210 - Saturday

    by , October 16th, 2016 at 06:07 PM (After a long rest)
    i slept well but woke up feeling really physically tired. My week of travel seemed to hit. I was even slow getting up and ready and today was a real slog.

    One of my team mates sons swam with us this morning. He is a small 13 year old but he is very quick. I knew if I could convince him to swim next to me we would push each other. He took a lot of coaxing but finally gave in and mid way through the main set he went in the lane next to me and we started to race. I know I had fun and believe he enjoyed it too; although he made reference to it being unnatural for an old man to swim that fast

    Pool setup LCM
    Warm up
    400 free with snorkel on 6mins
    6x50 catchup on :55

    Main sets
    12x50 kick on :55
    16x100 on 2mins at 400 race pace

    Warm down
    400 easy

    I started out ok going 1:07/1:08 through the first 4 but started to slow on the next 4 going 1:09s. I felt really crappy until this point but then I started to race and gradually started dropping going 1:06/1:07 on the next 4 and then 1:06/1:05s for the next 3 and finished with a 1:04! I think I would have had a really bad day if it were not for my young padawan next to me on the last 8 of the 16x100s.
    Categories
    Swim Workouts
  10. Week 210 - Friday

    by , October 14th, 2016 at 08:46 PM (After a long rest)
    I got home around 9pm last night and went straight into being math dad and helping my kids with there math homework. I did not get to bed until late but was glad I got to spend time with the kids. I really am a lucky man with two great kids.

    This morning i was tired but but got into the swing of things after the warm up.

    Pool setup was scy

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    2x(25 kick on :20
    50 free on :40
    75 kick on 1min
    100 free on 1:20
    125 kick on 1:40
    150 free on 2mins
    175 kick on 2:20
    200 free on 2:40)
    200 easy
    4x150 back on 2:05
    8x25 from a dive on 1min - getting out and going back to the end with blocks

    warm down
    200 easy

    i made the kick through 75s but slipped on the 125 and 175 coming in about 5 seconds slow, but made up the Miss on the free portion. On the 150s back I descended from 1:45 to 1:40. On the dive sprints I was holding :10/:11s.
    Categories
    Swim Workouts
  11. Week 210 - Wednesday

    by , October 12th, 2016 at 09:02 PM (After a long rest)
    Work took me to Edmonton Canada yesterday. I had an uneventful but long flight from Dallas and arrived around 9pm last night. I had checked out pools and found the Kinsmen Sport Centre which from the photos looked awesome. When I got to the pool this morning I was blown away. Not only was there a competition 50m pool but a second training 50m pool, a deep diving well and a teaching pool.

    Kinsmen Sports Centre

    The competition pool and diving well were setup as 25m while the training g pool was LCM. With my preference to long course I choose the shallower than anticipated and slightly warmer than anticipated training pool(still pretty awesome). Tom had sent me a scy workout which I swam LCM but at 400 pace instead of 200 pace.

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

    main sets
    10x50 kick on 1min
    16x50 free on :55 at 400 race pace
    200 easy
    3x3x200 on 3mins #1 free, #2 back, #3 IM

    warm down
    200 easy

    i was able to hold :33s on the race pace set and actually felt great. On the 200s instructions were to hold the same pace throughout so I went a little easier than usual on the free , a little harder on the stroke and much harder on the IM. I managed to hold 2:40-2:42s.

    Tonight i am heading to Calgary.
    Categories
    Swim Workouts
  12. Week 210 - Tuesday

    by , October 11th, 2016 at 02:36 PM (After a long rest)
    I had a swimmer coach goal meeting after the kids practice last night that meant I did not get home until 8pm. The kid is a great kid and is very excited about his seasons goals and we talked a lot about what he was going to do over the course of the season to hit his goals. I am very fortunate that many of my kids seem to get the connection between training/practice and there goals. We do a lot of race pace work with the kids and as such we discussed a lot of our race pace sets and his milestone paces to hit his season goals. We also discussed basics like kicking and streamlines off walls. Long story short I had fun but did not eat until late. I am also heading to Edmonton and Calgary with work today and needed to pack last night but ran out of time. I ended up going to bed at 9:30 which is past my bed time especially when I get up early on Tuesday and Thursday for drylands.

    The alarm went off way too soon this morning but I hauled my butt out of bed and headed off to the gym.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I did vertical leg oblique crunches today. This is the second time I have done these and they really hurt by round 5.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    8x50 kick on :50
    5x200 pull on 2:15
    200 easy
    10x50 on :50 odds easy, evens 1000 race pace
    12x25 underwater no breathers with fins on :40
    200 easy

    I was holding :45s on the kick. I decided to do a short rest fast pace aerobic set today and held 2:05-2:07s on the 200s pull. I actually got faster as I went through the set. On the 50s I was :32s going really smooth and :29/:30 on the 1000 pace ones. I felt pretty good after this set and made the undertakers much easier than I thought I would today.

    I ended up getting home and packing with plenty of time before heading to the airport for my trip to Canada to visit some customers.
    Categories
    Swim Workouts
  13. Week 210 - Monday

    by , October 10th, 2016 at 10:08 AM (After a long rest)
    I was a little sore yesterday after practice but was hopeful I would feel better today. I swam fine but did not have much feel for the water. It's likely mental but I feel like every time I miss a couple days my aerobic capacity drops. Tom was out of town today and Eric wrote our workout. Eric is my daughters new coach in the 13-14 age group. Eric is much different personality to Tom but I really like him; you know exactly where you stand and he is a man of few words.

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

    main sets
    3x(3x300 on 4:30
    #1 swim
    #2 swim,kick,swim by 100
    #3 kick, swim, kick)
    rd1 and rd3 free and rd2 back
    4x125 Rotator IMs on 1:45 as 50,25,25,25
    10x Partner 50s - you leave when your partner finishes

    warm down
    200 easy

    i was holding 1:05 pace on the free 100s and 1:30 on the kick. The back round I held 1:10 pace. The rotator IMs sucked and I was coming in on 1:35s. The 50s was fun. I was in a lane with one of my training partners who is pretty quick and we were each holding :29s. It was a fun set and made a nice change.

    My elbow bow started bothering me towards the end of the 125s. I meet my doctor later this morning.
    Categories
    Swim Workouts
  14. Week 209 - Sunday

    by , October 9th, 2016 at 04:11 PM (After a long rest)
    It's been quite the week! My wife's 94 year old grandmother lives in Lakeland Florida and we had made plans to go and visit this week. Little did we know that Hurricane Matthew would be threatening Florida all week. After all the planning and expense we made the decision to still go despite the hurricane. We had a great time despite the weather and all the local pools being shut. We took the kids to Harry Potter world at Universal on Thursday which was a lot of fun. In hindsight we probably picked one if the best days to go since there were very few people and as a result the lines were very short. Being inland we avoided most of the affects of Matthew however the drive back to Lakeland from Orlando was pretty hellacious!

    We headed hone yesterday but our flight was delayed 3 hours due to some mechanical issues in Washington dc where our plane was coming from. We got back to Dallas around 10pm and back to our house around 11pm. Since my daughter and I were unable to swim this week I made plans for both of us to swim this morning. I would normally be on deck coaching but made arrangements for another team mate to be in deck while I joined everyone on our race pace sets.

    Warm up
    4x100 free with snorkel

    75s on 1:05 holding :45s(1000 pace)
    200 easy

    50s on :50 holding :29s(500 pace)
    200 easy

    25s breaststroke on :30 trying to hold :17/:18s
    200 easy

    we managed to do 16x75s holding :44/:45. I could have done more and did not fail but was worried about the time(I only had an hour today). We then did 24x50s holding :28/:29s. We then only had about 5 minutes for the 25s so did 10x25s holding :17/:18s. My elbow hurt towards the end of the workout today but suspect that it's more to do with lack of use than anything else. I see the doctor again tomorrow. I did not do too bad considering I had been out most of the week and hope I will have a better feel for the water soon. Next week I am in Edmonton and Calgary on Tuesday through Thursday. Fingers crossed I will find a masters group to swim with.
    Categories
    Swim Workouts
  15. Week 209 - Tuesday

    by , October 4th, 2016 at 09:03 AM (After a long rest)
    I slept better last night and woke up ahead of my alarm. Today was drylands so it was an early start.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    20x50 free with snorkel at 1000 pace on :50
    200 easy
    10x50 kick on :50
    200 easy

    despite being very tired after drylands I swam well today. On the dry lands I did vertical leg oblique crunches for the first time today. I also managed to do straight leg Russian twists. I am trying to ensure I mix up my core work. I was able to hold :28/:29s on the 20x50s today and despite not really being comfortable it was not too bad. I see :45 interval in my immediate future in this set.

    we are heading to Florida tonight to spend a few days with my wife's 94 year old grandmother. I hope the weather behaves. Looks like it's going to be wet but fingers crossed Matthew keeps tracking east of Florida.
    Categories
    Swim Workouts
  16. Week 209 - Monday

    by , October 3rd, 2016 at 08:53 AM (After a long rest)
    I had another bad night of sleep waking up several times sneezing; rag weed has been killing me this weekend. My daughter had morning practice at 5:15 this morning and I somehow set my alarm for pm and as result was running a little later than I would have liked. She was also not happy at having to get up this morning but she got over that pretty quickly.

    My anti inflammatory prescription ran out yesterday morning and I was unable to get a refill. I was worried about my elbow this morning but it seemed to hold up pretty well and I swam well today. This was not a typical Tom Monday morning workout and I enjoyed it.

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

    main sets
    8x150 as 100 free, 50 kick on 2:05
    100 easy
    12x75 as 25 back, 50 free on 1:05
    100 easy
    12x50 as 25 streamline kick, 25 free on :50
    100 easy
    12x25 odds underwater, evens no breather free on :40

    warm down
    200 easy

    i held 1:48-1:50 on the 150s(1:01-1:02s on the free and :45/:46s on the kick. On the 75s I was coming in on :49/:50s. On the 50s I was coming in on :35s. I made all except the first one of the underwater / no breather 25s. I iced when I was done with practice today. My daughter and I stopped at chick-fil-a on the way home from practice; she was a lot happier on the drive home than the drive to the pool

    my wifes grandmother lives in Lakeland Florida and we are heading down for a few days to see her. She has been under the weather and at 94 want to spend as much time with her as we can. We plan on doing the theme park thing on Thursday and will go to Harry Potter at universal. The kids are quite excited!
    Categories
    Swim Workouts
  17. Week 208 - Saturday

    by , October 1st, 2016 at 05:39 PM (After a long rest)
    I had a better night of sleep and woke up feeling good. Today's workout was similar to water rats workout from earlier in the week.

    Today the the pool was setup LCM.

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

    Main sets
    8x50 kick with fins on :50
    16x100 free at 400 race pace on 2mins as

    • 4x100 straight


    • 4x100 with 5 seconds at 50


    • 4x100 with 10 seconds at 50


    • 4x100 with 15 seconds at 50


    warm down
    200 easy

    i was in a little bit of a rush today because my senior group were messing around on deck so I had to hop out and get them started. I really would have liked to do more of a warm down today. My elbow felt a little sore so I just iced it instead. On the straight 100s I held 1:07s and then I dropped a second per round of 4 going 1:06,1:05,1:04 as we started breaking up the 100s. I did not feel super good today but definitely better than I have been for a while.

    Updated October 1st, 2016 at 05:46 PM by StewartACarroll

    Categories
    Swim Workouts
  18. Week 208 - Friday

    by , September 30th, 2016 at 09:16 AM (After a long rest)
    Yet another ugly night of sleep. I believe it's allergy related and I just don't seem to be able to get into a deep sleep. I slept on and off but just never went to sleep for a long period of time. In fact at 3am my wife who also has been having sleeping challenges ended up having a great conversation about the kids. I got up before the alarm went off and did not feel that great.

    Pool setup scy

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

    main sets
    8x75 kick as 25 flutter, 25 dolphin, 25 flutter on 1:10
    100 easy
    3x(4x25 fast holding the same pace throughout, #1 on :40, #2 on :30, #3 on :25, #4 on :20)
    100 easy
    3x(4x50 fast holding the same pace throughout, #1 on 1min, #2 on :50, #3 on :40, #4 on :30)
    100 easy
    2x(4x100 fast holding the same pace throughout, #1 on 1:30, #2 on 1:20, #3 on 1:10, #4 on 1min)
    100 easy

    warm down
    6x50 perfect stroke on 1min

    this was one of those practices you could have quite easily just swum through and it would have been an ok workout. Instead I really worked all the main sets and this was possibly the hardest practices we have ever done. On the 75s kick I was going 1:05s. On the 25s I held :12s. On the :50s I held :28s. These started out quite easy but the :40,:30,1min combo was a killer. On the 100s I was ho,ding :59/1min on except #5 where I slipped to. 1:03 but then as we got more rest I dropped back to the :59/1min. I actually found the 50s set the hardest. Somehow I got into a groove or was just numb enough on the 100s that I did not have the same pain level. I was whooped at the end today. I feel like my conditioning is getting better but I need some more threshold type work between now and the New England champs meet.

    I have planned out three SCM meets for the fall. I don't know if I will be able to do all three due to other commitments but I am going to try and will swim my normal back and free events with a few off events thrown in for good measure. Can't wait to start racing again. With the elbow injury(which is still a little uncomfortable when I push it) I am still not where I want to be so likely will only rest for the New England meet and swim through the other two. Either way it will be fun to get up and race.
    Categories
    Swim Workouts
  19. Week 208 - Thursday

    by , September 29th, 2016 at 08:26 PM (After a long rest)
    I slept better last night but still woke up before the alarm despite today being an early start with drylands.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    6x100 pull on 1:05
    200 easy
    6x100 pull on 1:05
    200 easy
    Categories
    Swim Workouts
  20. Week 208 - Wednesday

    by , September 28th, 2016 at 10:12 PM (After a long rest)
    My parents have been visiting to celebrate there 50th wedding anniversary. It's always so awesome when they visit and this trip was especially special. Last night they headed back to England. I woke up thinking about my them around 1am and was unable to get back to sleep. I was tired when I got up this morning however this did not affect my swimming and in fast had the best workout I have had in a couple of months.

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

    main sets
    8x75 IM no free on 1:10
    200 easy
    16x50 free at 200 race pace in 1min
    200 easy
    4x200 kick on 3:30
    8x25 no breath slow perfect stroke on :35

    warm down
    200 easy

    The IMs with no free were tougher than I thought and was coming in on :54/:55s. The 16x50s I was :26 on the first and last and :27s on all the rest. I was very happy with this set and did not hurt as much as I thought I would. The kick set was hard and I went 3:03,2:58,2:58,2:50. This was another really good set for me.
    Categories
    Swim Workouts
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