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My USMS Page:
http://www.usms.org/people/038W8
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http://www.usms.org/myusms/flog/
Potomac Valley Meet Schedule:
http://www.pvmasters.org/entry.htm
My team, GMUP:
www.patriotmasters.org

  1. Thursday, March 20

    by , March 20th, 2014 at 03:41 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drill
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ

    30 x 25 IM order @ 100 pace @ :40
    -- missed #14 and skipped #15
    -- last 10 were pretty hard

    325 EZ

    30 x 25 @ 100 pace @ :40
    odds = fly or breast
    evens = backstroke kick, UW 15m+
    -- missed #15 and skipped #16

    275 EZ

    Total: 3150


    ~~~~~~~~~~~~~~~~~~~~~~

    Still kinda tired and sore for AFAP work, so I defaulted to USRPT. Wore fins bc of the shoulder. 1450 of race pace yardage -- pretty unbelievable amount.

    Here's the link to womens NCAAs: http://swimmeetresults.com/2014d1ncaachamps/
    Categories
    Swim Workouts
  2. Wed., March 19

    by , March 19th, 2014 at 03:27 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    600 various
    100 scull
    6 x 50 double shooters w/fins + 50 EZ
    50 EZ
    20 x 25 shooters w/fins, UW 20 yards @ :40
    150 EZ

    Total: 2000


    ~~~~~~~~~~~~~~~~~~~

    Just did recovery workout today, working on UWs. My upper body feels really sore from the combo of DOMs and a deep tissue massage. Hope to get some race pace work in tomorrow.
    Categories
    Swim Workouts
  3. Tuesday, March 18

    by , March 18th, 2014 at 03:55 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    3 x 100 backstroke kick w/fins, UW 15m each 25 + 50 EZ
    50 EZ

    Main sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ

    30 x 25 backstroke @ 100 pace @ :40
    -- used fins bc my left shoulder is really sore
    -- tried to hold 12 high and stay UW 15 m
    -- missed #12 and skipped #13, made the rest

    275 EZ

    20 x 25 breaststroke w/fins @ 100 pace @ :40
    -- tried to hold 14 mid
    -- missed #11 and skipped #12

    275 EZ

    Total: 3200


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Really sore from lifting, but managed to do some USRPT today to prep for some upcoming 100s. This is the first time I've done 30 x 25 instead of 20 x 25. I was pretty tired during the second set. I got a massage after practice and my shoulder feels a little better. But I'm a little freaked out by it. Probably skipped too many sessions of RC and scapular work. Won't be doing much free or fly until it calms down.

    Updated March 18th, 2014 at 07:33 PM by The Fortress

    Categories
    Swim Workouts
  4. Monday, March 17

    by , March 17th, 2014 at 09:01 PM (The FAF AFAP Digest)

    Drylands:

    RC/scap
    cable twist w/yoga ball, 25 x 2 x 15 each side
    seated row negatives, 80 x 4 x 8
    kneeling ab crunch, 110 x 3 x 20
    explosive leg extensions, 90 x 1 x 25, 105 x 2 x 15
    explosive leg press, 175 x 3 x 15
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    tricep press, 70 x 3 x 8
    standing broad jumps, 8
    knee tuck jumps, 8


    Swim/SCY @ Pitt

    1000 EZ or so


    ~~~~~~~~~~~~~~~~~~~~~~~~

    I felt like a truck hit me this am. I don't think it's that much from the meet. It's the travel, poor sleep, and merriment with friends at the meet social and after on Saturday. I hope I can get a solid 8-9 hours tonight. It took a fair amount of will power to get myself to the gym. I will likely only do one more easy session until after Zones. I am still planning on attending the Columbus meet the week before to swim a couple events (100 breast, 100 back). I don't like swimming 100 back untapered and am typically quite a bit slower. But I won't get it in otherwise.

    I'm a little freaked out that my left shoulder is very sore. It felt a bit twingey at the meet, especially the lower part. Now the whole shoulder is sore. I'm icing and I did get a massage appt for tomorrow. Hopefully, that will help. I haven't had any shoulder issues for ages and don't want any now!

    Here are the unofficial results from Albatross: http://www.ancientmariners.org/albatross/results14.htm
  5. Albatross Meet, March 15

    by , March 16th, 2014 at 05:49 PM (The FAF AFAP Digest)
    Made it down to VA for the Albatross SCM meet. I definitely spent more time socializing than swimming and had a great time. The meet basically went awful-great-good.


    50 back, 31.4

    This was the awful part. I had an uncharacteristically bad start. The starter held us a long time and I had a major flinch. I went down a bit thinking the starter would tell us to relax. I mean, I had really moved and was still moving. But then the gun went off and I thought oh crap. So I wasn't in position, got off a bit late and was too shallow on the dive. My turn wasn't my best either. I was too shallow and took a kick or two fewer than usual. The result: my worst time in 5 years in this event. It was a little disheartening, but sh*t happens. I definitely need a do over of this event sometime this year.


    50 breast, 36.8, PR

    I only had 30-35 minutes of rest. I find I tend to have a good race after a bad race. Or maybe my breaststroke is just improving a bit. 36.8 is my best time and only .1 off the national record. I had a great start and hit my walls pretty well. So I was extremely pleased with this swim. At least I know I'm not completely washed up yet!


    50 fly, 29.6

    This is a pretty good time for me, my third best and faster than I went at NE Champs in Dec. I had a great start and perfect first length. Then I was too deep on my second breakout, costing me a few tenths. I always seem to have trouble right there. I need to practice ascending the kicks more.



    ~~~~~~~~~~~~~~~~~~~~~~~~~


    2 out of 3 isn't bad! I still don't feel great in the water. And 2+ months of solid training doesn't make up for 6 months of subpar training. I'm really going to keep trying to not fret about my times this year too much. I am still mulling over going to Canadian Nationals. It's about 6 hours from here. And it would probably be my last hurrah before going on my long vacations this summer. I'll see how I feel after Zones.
  6. Thursday, March 13

    by , March 13th, 2014 at 04:09 PM (The FAF AFAP Digest)
    Easy 1200 with a couple up tempo 25s. I sent more time in the hot tub than in the pool! Off to VA. Looking forward to seeing all my PV friends!
    Categories
    Swim Workouts
  7. Wed., March 12

    by , March 12th, 2014 at 02:31 PM (The FAF AFAP Digest)
    1500 with some bursts and up tempo 25s.


    ~~~~~~~~~~~~~~~~~~~

    Psych sheets for the Albatross meet are out: http://www.ancientmariners.org/albatross/pyschsheet.pdf.

    I definitely have a bit of a cold. Had a sore throat for a couple days and now it's worse. Hopefully, it will pass. If not, I'll just stick to the 50s.
    Categories
    Swim Workouts
  8. Tuesday, March 11

    by , March 11th, 2014 at 03:52 PM (The FAF AFAP Digest)

    Swim/SCY/Solo:

    600 various
    100 scull
    4 x 50 fly drills
    50 EZ
    2 x 50 double shooters w/fins + 50 EZ
    2 x 50 burst + cruise
    2 x 30 burst + cruise from the blocks
    100 EZ
    2 x (25 AFAP w/fins + 75 EZ)
    150 EZ

    Total: 1750


    ~~~~~~~~~~~~~~~~~~~~~~~~

    Started off my 5 days of rest with a day off yesterday. Today, I didn't feel great in the water, but my 25s were very fast. I think I'm done going off the blocks to try to rest the legs. I am feeling more positive about the meet. Unlike NE Champs, I am not over rested and have been doing weights. I also recall that for two of my starts at that meet my hands were not in a streamline position on the dive; that no doubt added a couple tenths to my 50 times.

    Still no psych sheet for the Albatross meet.

    Updated March 11th, 2014 at 04:13 PM by The Fortress

    Categories
    Swim Workouts
  9. FINA, Sunday, March 9

    by , March 9th, 2014 at 05:21 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x 30 burst + cruise from the blocks
    50 EZ

    4 x 25 burst + cruise from a push
    50 EZ

    30 x 25 free w/paddles
    odds = @ 100 pace @ :30
    evens = EZ @ :45
    200 EZ

    2 x (broken 100 AFAP w/fins + 200 EZ)
    breast (51), back kick (45)

    Total: 2875

    Stretching & foam rolling, 30 min


    ~~~~~~~~~~~~~~~~~~

    Kinda tuckered out from that. Will start resting tomorrow.

    FINA rankings are out. I only got in a few events/meets in SCM and LCM due to the move and missing some meets, etc. I was most pleased with my 50 free LCM -- my first #1 FINA ranking in that event ever! And my best time since the rubber suits. A little bizarre that my SCM ranking was lower, but that was a bad swim.

    50 fly SCM (29.2): #1
    50 back SCM (30.6): #1
    50 breast SCM (37.0) #6
    50 free SCM (28.4): #4

    50 fly LCM (30.2): #1
    50 back LCM (32.4): #1
    50 free LCM (28.6): #1

    Updated March 9th, 2014 at 07:18 PM by The Fortress

    Categories
    Uncategorized
  10. Sat., March 8

    by , March 8th, 2014 at 03:40 PM (The FAF AFAP Digest)

    Swim/SCY/Solo:


    600 various
    4 x 50 scull
    4 x 50 fly drills
    50 EZ
    8 x 25 back shooters w/MF @ :40
    100 easy free w/paddles
    8 x 25 belly shooters w/MF @ :45
    100 easy free w/paddles
    100 EZ
    5 x 50 DPS free w/paddles
    100 EZ

    Total: 2100


    ~~~~~~~~~~~~~~~~~~~~~

    Just got in an easy recovery swim today after a deep tissue massage yesterday.

    Got some fun news. My BFF, a high ranking national security official, is being transferred to Paris for a couple years. With Lil Fort at away camp in August and the Pitt pool closed, I see a getaway in my favorite city! This will come after a 2+ week vaca to Europe with the fam and friends. So probably no long course for me this summer unless I can find an early season meet. It could be my first season completely off since I can remember.

    Updated March 8th, 2014 at 05:23 PM by The Fortress

    Categories
    Swim Workouts
  11. Thursday, March 6

    by , March 6th, 2014 at 05:15 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    150 scull
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    10 x 25-30 burst + cruise
    -- 8 from the blocks at 100 pace, 2 AFAP from a push
    100 EZ

    4 x through:
    100 fast w/fins @ 2:00
    breast (1:04), back kick (:55), free (:56), flutter kick (:59)
    100 EZ @ 2:30

    100 EZ

    2 x (6 x 25 kick @ 100 pace @ :40 + 50 EZ)
    100 EZ

    Total: 2750


    ~~~~~~~~~~~~~~~~~~
    Not much yardage, but it sure seemed hard. My body is ready for a recovery week. I'm going to do a somewhat easy dryland session tomorrow and get a deep tissue. Ahhh
    Categories
    Swim Workouts
  12. Wed., March 5

    by , March 5th, 2014 at 04:18 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    5 x (25 AFAP from the blocks + 75 EZ) @ 3-4:00
    -- really fast backstrokes
    100 EZ

    5 x 25 AFAP kick w/fins + 75 EZ @ 3:00
    100 EZ

    2 x (50 AFAP w/fins + 150 EZ)
    fly (23), breast (27)

    10 x 25 free w/agility paddles @ 100 pace @ :40
    -- I wanted to do 20 and make it more of an USRPT set, but was too tired from all the sprinting.
    100 EZ

    2 x broken 100 @ 100 pace w/fins + 100 EZ)
    -- free, back kick (47s)

    Total: 3700


    ~~~~~~~~~~~~~~~~~~~~~~~

    Solid sprint workout, and I'm pretty beat from it.

    I think I've persuaded Jimby to go to the March 29 meet in Columbus with me: http://www.hdsa.org/images/content/2...gtons_Meet.pdf. I'll swim a few events there, so I won't have a super loaded schedule at Zones. It's odd, though, it appears you can't enter this meet on line, even though it says you can. Last time I did a mail in entry, my entry got lost. I sent an email to the meet director asking about this, but haven't heard back.
    Categories
    Swim Workouts
  13. March 3-4

    by , March 4th, 2014 at 04:43 PM (The FAF AFAP Digest)

    Monday Drylands:


    RC/scap ex
    flutter kicks on bosu, 2 x 100
    seated row negatives, 80 x 1 x 10, 90 x 2 x 8
    push press 45 x 2 x 12
    explosive leg extension, 90 x 2 x 25
    kneeling ab crunch, 110 x 1 x 20, 120 x 2 x 15
    extreme angle step ups w/barx 45 x 2 x 10
    wood chops, 30 x 2 x 15 each side
    good mornings, 80 x 3 x 8

    stretching, 15 minutes


    Tuesday: Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    100 fly drills
    8 x 25 shooters w/fins @ :45
    50 EZ
    1 x 100 back kick, !5 m UW each 25
    100 EZ

    Main sets:

    5 x 30 burst + cruise from the blocks
    -- I was trying to work on gliding a tiny bit before immediately dolphin kicking, which is supposed to be faster according to the latest article on UW kicking. It may even change my kick count.
    100 EZ2 x kick ladder w/fins:
    25/50/75/100/75/50/25 + 100 EZ
    -- everything but the 100 was done 15 m UW
    -- 100 was fast flutter kick w/board (1:01s)


    10 x 25
    odds = 100 pace
    evens = EZ
    50 EZ

    8 x 50 DPS w/paddles
    odds = free
    evens = back
    100 EZ

    Total: 3300


    ~~~~~~~~~~~~~~~~~~~~~~~~~

    I had been planning to go the gym Sunday instead of Monday and take Monday off, but the snow changed my plans. We didn't get nearly as much snow as originally forecast, thank goodness. But shifting weights to Monday meant I was tired in the pool today. Tried to work on UWs mostly. Only 10 days until the Albatross meet. I'll prolly only rest 5 days. Not planning a big taper this season, just resting some. I don't really have much to taper from anyway with only 2 1/2 months of solid training after 6 sub-par months.
    Categories
    Swim Workouts
  14. Sat., March 1

    by , March 1st, 2014 at 04:05 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    600 various

    3 x (4 x 25) @ :30
    1 = stroke
    2 = up tempo
    3 = fast @ 85-90%
    4 = EZ
    50 EZ

    6 x 100 backstroke kick w/fins, UW 12.5 each 25 @ 2:00
    50 EZ

    Main Sets:

    5 x 30 burst SDK from the blocks, cruise back
    50 EZ

    5 x (25 AFAP from the blocks + 25 EZ)
    back (13s), breast (15s), free (11)
    100 EZ

    4 x (50 AFAP w/fins + 150 EZ)
    fly (23s), breast (27), fly back (23)
    100 EZ

    5 x w/bungee cordz, fins & paddles: swim out to resistance and then hold
    2 x breast 15 strong strokes, 1 x free 25 strong strokes, 2 x backstroke kick or :30
    100 EZ

    Total: 3400

    ~~~~~~~~~~~~~~~~~~~~

    Met up with one of my masters swimmers today. One of the nice guards was on duty and didn't give me a hard time about bringing Lindsay. Whew. She stayed up until the AFAP 50s. It was nice to have someone to swim with for a change! My starts were all solid today.

    Hoping to get to the gym before the projected storm hits tomorrow. I'm worried about Mr. Fort and Lil Fort. They're in VA this weekend and may get stuck there Sunday night. Really not used to snowstorms in March ...

    Updated March 1st, 2014 at 04:14 PM by The Fortress

    Categories
    Swim Workouts
  15. Feb. 27-28

    by , February 28th, 2014 at 04:04 PM (The FAF AFAP Digest)

    Thursday:


    Did a mostly easy 1700 with Jimby at Sewickley


    Friday: Swim/SCY/Solo @ Sewickley (Pitt is closed)

    Warm up:

    600 various
    100 scull
    100 fly drills
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    4 x 25 burst + cruise
    100 EZ

    4 x (fly/back kick/breast/free)
    3 x 50 @ 100 pace @ 1:00-1:30
    1 x 50 @ 100 pace
    1 x 50 EZ

    100 EZ

    20 x 25 kick 2/fins @ 100 pace @ :40
    -- It was difficult to tell my times on the analog clocks. Pretty sure I missed on #13 and skipped 14. The first few of these are so easy and then the quads start to burn.

    350 EZ

    Total: 3200


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Didn't kill it today; hoping to get a good workout in with one of my masters swimmers tomorrow at Pitt.

    Having just discussed the topic of viewing your workouts negatively or positively, I read this blog post with interest: http://www.eetukarvonen.com

    And another article on HIT training: http://well.blogs.nytimes.com/2014/0...ef=health&_r=1. Small sample size but it does suggest that short bursts are better than longer efforts for endurance and that recovery is really important.

    Article on stretching, I really think I need to do more of this (especially for fly): http://swimswam.com/3-reasons-why-st...ery-is-a-must/
    Categories
    Swim Workouts
  16. Wed., Feb. 26

    by , February 26th, 2014 at 09:22 PM (The FAF AFAP Digest)

    Drylands:

    RC/scap ex
    power wheel roll outs, 3 x 15
    flutter kicks on bosu, 100
    kettleball swings, 25 x 2 x 15
    overhead squats, 45 x 2 x 8
    wood chops, 27.5 x 2 x 15 each side
    kneeling ab crunch, 110 x 3 x 20
    explosive leg press, 175 x 3 x 15
    HS hi row, 130 x 4 x 6
    good mornings, 75 x 3 x 8
    standing long jumps, 8
    altitude drops, 8

    Stretching, 20 min (did this Monday too)


    Swim/SCY/Solo

    Just did a little swim before coaching masters ...

    600 various
    100 scull
    4 x 25 shooters w/fins
    4 x 25 burst + cruise @ 1:00
    2 x 25 AFAP + 75 EZ
    a few 25s @ 100 pace + 25 EZ
    50 EZ

    Total: 1300ish, maybe more

    ~~~~~~~~~~~~~~~~~~~~

    Well, I've been at the drylands for about 2 1/2 months now. I seem to have re-gained the weight I lost in the fall and am back to being a tank. I seem to lose and gain muscle really quickly.
  17. Tuesday, Feb. 25

    by , February 25th, 2014 at 05:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins @ :40
    50 EZ
    2 x 100 backstroke kick w/fins, UW 15m each 25 + 50 EZ

    Main sets:

    3 x (16 x 50) @ 1:15
    1-5 = burst + cruise
    6 = EZ
    7-11 = 25 @ 100 pace + 25 EZ
    12 = EZ
    13 = AFAP
    14-16 = EZ

    1 x 50 AFAP dolphin kick w/fins & board (25)
    100 EZ

    Total: 3800


    ~~~~~~~~~~~~~~~~~~~~

    Did a set of mine from last year. Pretty beat by the end. The blogs are such a nice feature. It's quite elucidating to go back and examine them. I have this notion in my head that I'm still not training as much or as fast as last year. Yet that notions seem, largely, to be false based on my blog entries. Shows you what a mind game this can all be ... Last year, I would have put a positive spin on the workouts and this year I give them a negative spin. The change of venue and problems with Lil Fort is part of it, but I also think my last meet -- my first bad one in a couple years -- plays a role. It would be nice to feel a bit more upbeat in March. Perhaps the end of winter will help.
    Categories
    Swim Workouts
  18. Feb. 32

    by , February 23rd, 2014 at 06:10 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    6 x 25 shooter w/fins @:40
    50 EZ
    2 x (50 double shooter w/fins + 50 EZ)
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ
    1 x 75 AFAP backstroke w/fins, boken :10 @ 25s
    -- 33
    125 EZ

    5 x 25 AFAP + 50 EZ @ 2:00
    125 EZ

    2 x through:
    2 x 50 IM transition @ 100 pace @ 1:00
    50 EZ @ 1:00
    4 x 25 kick @ 100 pace @:30
    50 EZ @ 1:00
    4 x 25 power kick
    50 EZ

    50 EZ

    6 x 25 w/chute & paddles
    100 EZ

    Total: 3300


    ~~~~~~~~~~~~~~~~~~~

    I was tired and dragging today. I think I had too much fun last night out with our neighbors. I was also still sore from weights. I may have to cut back my dryland sessions a tad.
    Categories
    Swim Workouts
  19. Feb 21-22

    by , February 22nd, 2014 at 04:52 PM (The FAF AFAP Digest)
    Friday Drylands

    RC ex
    captains chair leg raises, 2 x 15
    good mornings, 75 x 4 x 8
    seated row negatives, 80 x 4 x 6
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    tricep press, 80 x 4 x 8
    explosive leg extensions, 90 x 3 x 25
    explosive leg press, 175 x 2 x 15
    kneeling ab crunches, 100 x 3 x 15
    hip abductors, 90 x 4 x 6

    Stretching, 20 min


    Saturday Recover Swim:

    I walked into Pitt and the competition pool was closed, again, for some kind of informal kids meet. I ignored the do not swim signs and hopped in a lane anyway. No one kicked me out. I was tired -- can't do more than 3 hard workouts in a row these days -- and did a recovery swim.

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins @ :40
    4 x 25 smooth fly @ :35
    4 x 50 backstroke @ 1:00
    4 x 50 breast @ 1:10
    4 x 75 free w.paddles @ 1:30
    50 EZ
    16 x 25 kick w/fins @ :30, UW 15m+ with 3 kicks
    100 EZ

    Total: 2300

    ~~~~~~~~~~~~~~~~~~~

    Going to stretch for a bit. I am really sore from yesterday's weights. I think I did more reps than usual.

    I had an appt with an allergist yesterday. I had a lung function test which according to the doc was "over 100%." I guess this is for the normal person bc I told him I still feel like I recently have had diminished lung capacity. He said that is still certainly possible due to a combo of age, allergies and reflux. Didn't realize I had that but it's apparently very common in endurance athletes. I was telling this to Mr. Fort and he remarked that his trainer told him that the worst aging of the body takes place in the 50s decade. I had thought it was the 60s ... Whatever, I notice it even a subtle change. Oh well, hopefully the drugs will help!
  20. Thursday, FEB. 20

    by , February 20th, 2014 at 06:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 100 backstroke kick w/fins, UW 15 m each length @ 2:00
    100 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    2 x (25 AFAP kick + 75 EZ) @ 3:00

    4 x (10 x 25 @ 100 pace @ :40 + 100 EZ)
    -- fly/back kick under 15 M/breast/free
    -- was dragging on the last set

    100 EZ

    Total: 3200


    ~~~~~~~~~~~~~~~~~~~~~~

    Still felt pretty rotten today, but muddled through. Back to the gym tomorrow. I'm still feeling somewhat unmotivated. I hope I can shake off this semi malaise before my meets coming up ...

    Article on strength training: http://www.ncbi.nlm.nih.gov/pubmed/24532151

    TRX streamlining exercise:
    http://www.swimmingworldmagazine.com...tion/37864.asp

    Updated February 21st, 2014 at 08:15 AM by The Fortress

    Categories
    Swim Workouts
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