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Swim Workouts

  1. Week 29 - Wednesday AM(Taper Week 2)

    by , April 24th, 2013 at 04:39 PM (After a long rest)
    I felt tired this morning. We did less yardage and more quality today.

    Warmup
    400 free with snorkel
    6x50 catchup on 45
    10x50 kick on 50

    Main set
    3x(2x100 IM on 1.30 easy, 2x200 free on 2.40, holding 1.05 pace)
    100 easy
    10x50 with fins on 30

    Warm down
    500 easy

    Total 4000

    I went 2.05s on the 200, except number 5 where I went 2.07. The 50s with fins always kill me. I would sooner swim a straight 500 holding the same pace than this 50 set. Somehow turning and going with fins on this pace kills me. We got our Nationals shorts and shirts this morning from our team so I am feeling like Nationals is really just around the corner. I am getting excited!
    Categories
    Swim Workouts
  2. Wed., April 24

    by , April 24th, 2013 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up & Transition: (1975)

    600 various
    8 x (25 front scull + 25 free) w/agility paddles @ 1:05
    50 EZ
    6 x hypoxic 50s w/fins @ 1:15
    odds = SDK on belly, 20 UW each 25
    evens = SDK on back, 20 UW each 25
    50 EZ
    5 x 25 in & outs, fast free flip turns
    50 EZ
    5 x (25 free w/slow arms & fast feet + 25 EZ DAB) @ 1:30
    100 EZ

    Main Sets:

    I did some sets from workout #3 week 17 of the HIT forum:
    http://forums.usms.org/showthread.ph...Non-Taper-Sets

    2 x (4 x 25 @ :45 + 50 EZ @ 1:00)
    1 = smooth
    2 = burst + cruise
    3 = burst + cruise
    4 = 90% (free w/fins, 10s)
    50 EZ

    4 x (25 AFAP kick w/fins + 50 EZ) @ 2:00
    -- flutter kick w/board & fins, 11 flats
    100 EZ

    7 x 50 @ 1:30
    1 = smooth back
    2 = smooth back
    3 = 35 fast back
    4 = 50 fast @ 100 pace back w/fins (25)
    5 = EZ
    6 = EZ
    7 = AFAP (fly w/fins, 23)
    100 EZ

    1 x broken 100 backstroke kick w/fins
    -- 25s @ :30
    -- under 15 m+ each 25
    -- went 10, 11, 11, 11 (43)
    200 EZ
    100 scull

    Total: 3575


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

    I meant to do another broken 100 or two, but I was too tired at the end. Still some residual fatigue from the meet.

    I did see the doc about my knee last week. He doesn't think that there's any tearing or a stress fracture, just some strain and inflammation. My left knee is also looser than my right knee. He wants me to quit doing the extreme angle iso squats with weights. He's not keen on the altitude drops either, but thinks the injury was more likely from the deep iso squats. I've been icing it every night and it does feel a bit better. My elbow feels sorer after the meet, but I assume that's from going off the blocks. I want to get in for one more PRP treatment, but am going to wait until after Nats, maybe even until after LCM Zones in June. Shoulder is most excellent!

    Decided to fly to Indy. Teen Fort has to be back Monday for an AP test, so driving doesn't really work.

    I have a DVD of our relay swims. Don't really know how to download it and upload it to youtube though. Maybe Lil Fort can tell me. I was very deep on my backstroke start in the 50, though it didn't seem to hurt me. Looked perilously close to the 15 m mark again. I need to stick with 14 kicks.

    Updated April 24th, 2013 at 05:04 PM by The Fortress

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -04/25/2013

    by , April 24th, 2013 at 02:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 150 2:45
    2 X 200 3:30
    2 X 100 kick 2:30

    1 X 300 free 5:00
    1 X 200 IM 4:00
    2 X 100 kick 2:30
    Two rounds

    2 X (4 X 100 broken 2:30**#4 on 3:30
    Fast/Choice
    Broken :05 @ 50

    10 X 50 1:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  4. 04.24.13 - Wednesday workout

    by , April 24th, 2013 at 09:39 AM (Pete's swim blog)
    Swam w/ Dave. Felt pretty bad this morning. I was queasy yesterday afternoon and skipped dinner thinking I might have some sort of virus. Woke up this morning feeling fine but still not hungry. At the pool, I just didn't have any energy. Sometimes I snap out of it after the warm-up but not today. After 4000yds, I was done.

    SCY

    600 Warm up

    3 x 75 - 1:30 (1st 25 kick fly)
    8 x 50 - 1:00 IM Order, Dive from blocks
    4 x 75 - 1:15 Covert Free -> back
    25 Easy kick

    3 x 75 - 1:30 (1st 25 kick fly)
    8 x 50 - IM Order, Relay dive from blocks
    4 x 75 - 1:15 Covert Free -> fly (actually felt pretty good here)
    25 Easy kick

    3 x 75 - 1:30 (1st 25 kick fly)
    8 x 50 - 1:00 IM Order, Dive from blocks
    4 x 75 - 1:15 Covert Free -> breast
    100 Easy
    6 x 50 - :45 Free, dive from blocks
    25 Easy kick

    200 Cool down

    (4050 total)
    Categories
    Swim Workouts
  5. Recovery day today

    by , April 24th, 2013 at 07:37 AM (Mixing it up this year)
    I think I was off on my post yesterday by a week the pool is being closed May 7&8. Beside that I really am needing a recovery day so here it is just nice easy focus on stroke swimming.

    500 free
    500 free kick w/zoomers

    10x50@1:00 Back went 52, 52, 51, 51, 51, 51, 50, 49, 48, 48 another natural descend, it just kind of happens that I get faster later in the set
    10x100@1:45 free w/strapless paddles, bouy & snorkle long and loose holding about 14 strokes per lap held 1:30's

    500 free kick w/zoomers
    500 EZ alternate 100 free/100 back good dolphin kick outs on all turns

    total 3500 yards
    Categories
    Swim Workouts
  6. Week 29 - Tuesday(Taper week 2)

    by , April 23rd, 2013 at 10:55 PM (After a long rest)
    I had an age group meeting for my daughters swim team tonight so had to get a quick swim in tonight. I felt ok, nothing special and this was mainly aerobic.

    16x50 on 45 swum with snorkel as 25 kick, 25 swim
    12x100 free on 1.20 with snorkel
    3x(4x50 back on 40, 4x25 breast on 30)
    1100 swim with snorkel holding 1.10 per 100

    Total 4000
    Categories
    Swim Workouts
  7. Workout 04/23/13: evening

    by , April 23rd, 2013 at 10:13 PM (Maple Syrup with a Side of Chlorine)
    Productive day, including a nap!

    Tonight with the Masters team:

    400 Swim
    4 x 50 kick @ :15sr
    4 x 50 pull with buoy on :45
    2 x 25 sprint @ :30sr
    100 EZ

    Go THREE times through:
    - 50 DPS @ :10sr,
    - 25 AFAP right into 25 EZ
    - 100 social kick

    4 x 50 Burst and Cruise on 1:30
    - did IMO

    4 x 25 AFAP right into 25 float on 1:15-30
    - did RIMO

    100 EZ and out
    (Masters/Rec/1950 yds/60 min)
    ------------------

    Able to get some fast efforts in tonight with modest rest. GregJS was there and kicked my butt in Breast as usual, and Tim and Carol did their own thing, as they are not swimming at the meet. I'm not going to bother getting up for a swim before work tomorrow, I think that the extra sleep will be more useful until the meet is over.

    Updated April 23rd, 2013 at 10:19 PM by rxleakem

    Categories
    Swim Workouts
  8. Tuesday, April 23, 2013

    by , April 23rd, 2013 at 08:24 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 77
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    1000 FR as DPS @SPL-28

    *Set 1*
    5x200 DK on back-side-front, w/fins on 3:30

    *Set 2*
    400-300-200-100 on 1:00 rest, w/agility paddles-buoy-tube
    *5:38, 4:02, 2:38, 1:17
    ---200BK

    *Set 3*
    10x50 FR on 1:00 w/snorkel, smooth@SPL28-30
    *37-35

    *Set 4*
    1500 FR w/fins-snorkel-agility paddles

    Warm Down
    400 FR/BK/FLY
    Dryland bands

    Comments
    Moderate swims with emphasis on stroke efficiency. Made some effort on the Pull set. Tomorrow I will try out my new Yingfa jammers for a set or two. I ordered two sizes, L and XL, not sure which would be best, as my hip width is 30. It turns out the XL was an easy fit, and size L was more snug. I will use size L just for competition. Friday afternoon I can go to Miramar Lakes and do a loop around the course after it is set up.

    Interesting article, surprisingly from the Washington Post:

    Lifelong exercise can help you maintain speed and fitness as you age

    Or go to: http://goo.gl/euXGi

    Most active USMS swimmers already know this, which is one of the reasons, beyond personal enjoyment, for making the lifestyle effort to pursue ongoing training and competition. Many of the active long term USMS swimmers I have known were consistently involved in lifelong functional exercise, sports, as well as training for fitness and competition.

    Updated April 23rd, 2013 at 09:58 PM by fdtotten

    Categories
    Swim Workouts
  9. Tuesday, April 23

    by , April 23rd, 2013 at 04:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x (25 front scull + 25 free) w/agility paddles @ 1:10
    50 EZ
    5 x 50 hypoxic w/fins @ 1:15
    -- dolphin kick on belly UW 20 yards each 25 with open turn
    50 EZ
    3 x 100 hypoxic backstroke kick w/fins @ 2:00-2:15
    -- UW 15 m+ each 25
    100 EZ

    Main Sets:

    8 x 25 burst + cruise, fast hands drills @ 1:00
    100 EZ

    24 x 25
    odds = 25 @ 100 pace @ :30 (6 free & 6 back w/fins, 12s)
    evens = EZ backstroke kick @ :45
    100 EZ

    5 x (50 @ 100 pace w/fins + 150 EZ)
    -- back (25), breast (29), free (24), back (25 flat), fly-back (25)
    100 scull

    Total: 3850


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

    Still feeling very beat from the meet. Last night's "gentle deep" tissue and several night's poor sleep probably are compounding this. I laid off full throttle today, but did plenty of 100 pace efforts. Would really love a long sleep tonight. My son Jimby left this am. He had a very good Zones despite professing to be "sick" before hand. I can't remember a meet where he didn't make this complaint. :-) We had a discussion at the meet about whether "mind matters" for racing. He says no. I say yes. This was one of the first meets in ages where I did not contemplate scratching 100 fly or spend the whole meet dreading it. And I had a breakthrough swim.

    On the house sale, this is hilarious. The psycho buyers want to bring in a fourth structural engineer. This is after the third engineer, whom they paid, opined that the foundation was structurally sound and that there were only discretionary future repairs. They are nuts!
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -04/24/2013

    by , April 23rd, 2013 at 02:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    3 X 100 1:40 1:30
    4 X 75 1:20 1:10
    4 X 50 1:00 :50
    Two rounds, round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 X 100 swim

    2 X 100 1:40 2:00
    2 x 50 fast 1:00 1:10
    Four rounds. Short break between rounds.
    Rounds 1/2 are free:intervals left
    Rounds 3/4 are stroke: intervals right

    LCM

    10 x 100 2:15
    odd: easy
    even: fast
    Odd swims should be easy free, evens choice.

    WARM DOWN: 4 X 50 easy

    4800 Y/M
    Categories
    Swim Workouts
  11. Workout 04/23/13: morning

    by , April 23rd, 2013 at 10:22 AM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    6 x 75 on 1:10 (25 kick/25 stroke FAST/25 FR pull with buoy)
    100 kick
    6 x 75 on ? (as above, but more swimmers in lane so no real time)
    6 x 50 on :40
    - 1 = EZ
    - 2-5 = Quarters Strong
    - 6 = EZ

    200 loosen and out
    (Solo/Rec/2100 yds/45 min)
    -----------------------------

    I seem to be on a 75's kick lately - a nice mix of aerobic and moderate distance but also some recovery built in. Talked to Steve from the Marauders today, looking forward to the meet this weekend. Errands today and then Masters practice this evening.

    Updated January 5th, 2014 at 04:49 PM by rxleakem

    Categories
    Swim Workouts
  12. 04.23.13 - Tuesday workout

    by , April 23rd, 2013 at 09:42 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. This was a good workout for me. The descending interval let me slowly work into a faster pace. Felt pretty good aside from a couple bad turns on the walls.

    SCY

    600 warm up

    4 x 100 - 1:30 1st 25 kick
    50 Easy - 2:00
    4 x 100 - 1:25 1st 25 stroke
    50 Easy - 2:00
    4 x 100 - 1:20 1st 25 of #2 and #4
    50 Easy - 2:00
    4 x 100 - 1:15 1st 25 of #4 fly
    50 Easy

    16 x 25 - :40 Odds no breath, evens easy

    400 Timed pull - 4:18
    50 Easy

    100 Pull/100 Pull, no paddles/100 IM/100 kick
    50 Easy

    9 x 100 Up/Down Kick - 1:40 (:05) base stroke fly
    100 Timed IM Kick - 1:35

    12 x 50 IM Order - 1:00
    Descended by round. Last round I went :31, :42, :38, :29

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  13. Choices, Choices, Choices

    by , April 23rd, 2013 at 07:30 AM (Mixing it up this year)
    Next week the main lap pool at the Aquatic Center will be closed Tuesday and Wednesday. My two choices are swim in the HOT 87 degree therapy pool or swim at the Y. The Y would require me to cut my workout short and I wouldn't really be able to start until after 5 am, then have to fight traffic or just suck it up and do stroke drill at the CCAC.

    I think I am leaning toward the warm pool for 2 days and use it as serious recovery days.

    As for today had a great workout. I think I will be ready for the meet this weekend.

    500 free
    500 free kick w/zoomers

    8x200@3:00 free w/paddles & bouy went 2:47, 2:47, 2:46, 2:47, 2:46, 2:46, 2:45, 2:44
    50 w/paddle & bouy in :40

    350 free EZ
    500 free kick w/zoomers
    200 free EZ

    Total 3700 yards
    Categories
    Swim Workouts
  14. Monday, April 22, 2013 7:00-9:00pm

    by , April 23rd, 2013 at 01:18 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 Free
    (600/600)

    Kick Set w/ long fins
    4 Rounds of:
    (assigned / what I did - w/out fins)
    200 Kick Cruise (150 Kick) @ 3:30
    100 MaxRest Kick (75 Kick) @ 1:30
    50 FAST Kick (25 Kick) @ :40
    Odd Rounds were flutter kick, Even Rounds were dolphin kick
    (1000/1600)

    600 Pull (25 Front Scull/25 Free Alt. Breathing)
    (600/2200)

    "Different" Set: (I think John was talking to another coach at the meet this weekend)
    8 x 25 Free @ 2:30
    • start on the "T"
    • Do 10 streamline vertical jumps in place (3 1/2 feet of water)
    • On the 10th one, jump forward, do 4 strokes and fast flip turn in midpool...return to feet
    • Do 10 more streamline vertical jumps in place (about 5 feet of water)
    • On the 10th one, again jump forward and race to the wall.
    • The 2nd, 3rd, 4th, and 5th people in the lane don't start till the person in front of them begins the 2nd set of vertical leaps. It actually works out pretty good.

    That was a good way to kill 20+ minutes.
    (200/2400)

    16 x 50 (4 of each stroke) @ 1:10
    Odds Drill, Evens Swim Fast
    (800/3200)

    400 Free Pull - breathe every 5
    I hate doing this...my swimming and body is made to take in oxygen. I did a 2-5-4 then flipturn for my breathing pattern each length. The two breaths at the beginning made it possible.
    (400/3600)

    8 x 25 AFAP @ 1:00
    did 2 Fly, 2 Back, 4 Free
    (200/3800)

    300 EZ swim

    -----------------------------
    4100 Yards

    I don't think I missed anything, John was just taking it easy after the meet for the kids. Most of them swim 15 events over the weekend (thus the Triple Pentathlon)
  15. Week 29 - Monday PM(Taper week2)

    by , April 22nd, 2013 at 09:23 PM (After a long rest)
    So tonight we had a longer main set and some pace work. Overall we are down about 3000 yards per day from the training camp a few weeks ago and surprisingly i am starting to feel better. Despite not really droping significant yardage i feel more refreshed and finally starting to swim on top of the water instead of swimming through the water. Next week we start to drop doubles so fingers crossed this feeling will get better.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    10x300 descend 1-5, 6-10, swum 5 pull with paddles and 5 swim with snorkel on 4 mins
    100 easy
    15x50 with open turns at 50 on 45 holding sub 30s

    Warm down
    100 easy

    Total 4650 yds

    I had a great set of 300s going 3.30, 3.21,3.15,3.03,2.54 on the pulls and 3.30,3.25,3.21,3.15,3.05 on the swims. I was tired on the last 2 and could have gone quicker but syched myself out of going for it knowing i still had time time for another set before i got out. The pull set was the quickest i have gone since i got back in and felt great. The 15x50s were fine but i was tired. I held 30s pretty co
    Fortably.

    Updated April 22nd, 2013 at 09:48 PM by StewartACarroll

    Categories
    Swim Workouts
  16. Monday, April 22, 2013

    by , April 22nd, 2013 at 08:45 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 68, Water temp 77
    Cloudy, humidity at 94%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    400 FR as DPS 4(50 Smooth, 50 Strong) w/snorkel
    200 FR as 4(25 CU 25 Fast)

    *Set 1*
    3(4x50 on 1:30, 1:00 rest)
    *33-32-32-32, 31-31-31-31, 30-30-30-30 (round 3 on 2:00)
    ---200 BK
    ---Warm shower 5 min
    ---300 FR w/agility paddles-buoy-tube

    *Set 2*
    2(3x400 FR on 7:00) desc 1-3 each round, w/agility paddles-tube-buoy
    *5:22, 5:19, 5:16 - 5:23, 5:17, 5:15
    ---200BK
    ---100 FR as 2(25 kick/scull, 25 CU) w/snorkel

    *Set 3*
    3(4x50 on 1:30, 1:00 rest)
    *33-33-33-33, 33-33-32-32, 32-32-31-30
    ---200 BK

    *Set 4*
    2x800 on 13:00, #2 faster than #1
    *10:56, 10:49

    Warm Down
    400 FR as 4(50CU/50DPS) w/fins-snorkel
    Dryland bands

    Comments
    I swam some harder sets than planned, but the remainder of the training week will be taper and rest. Set 1 nearly finished me at the beginning. I can swim 4x50s on 1:30 holding :32s with a good strong effort and not be wiped out afterwards, but after 4x50s of 31s, and then four more doing 30s, as timed by Coach Chuck, I had to add a five minute hot shower to my recovery afterwards.

    While I can swim 5K with a steady six-kick, the quality effort kicking I had to do towards swimming 50 meter times of 31s and 30s made my legs just drained and powerless, and I chose to swim the 400s in Set 2 as pull w/paddles-tube-buoy. Coach Chuck counted SPL of 32 to 34 for some of the 50s doing 31 and 30. Whatever the case the rest of this week is about the 5K OW.
    Categories
    Swim Workouts
  17. Week 29 - monday AM(Taper week 2)

    by , April 22nd, 2013 at 06:52 PM (After a long rest)
    The internet to my house is out so i am entering this on my phone so excuse the typos(more than usual). Today was long course and moderate intensity and distance. I felt ok today, not sore or stiff but not superb either. Just an ok day.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min
    5x200 free with snorkel on 3min

    Main set
    6x150 on 3mins swum as 50 kick, 100 swim
    4x400 pull descend 1-4 on 6mins

    Warm down
    200 easy

    Total 4400 meters

    The 400s i went 4.50,4.45,4.40,4.35 and felt good.
    Categories
    Swim Workouts
  18. Monday, April 22

    by , April 22nd, 2013 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    5 x 50 front scull w/agility paddles @ 1:10
    5 x 50 caterpillar fly drill @ 1:10
    5 x 50 smooth free w/agility paddles @ 1:00
    50 EZ
    5 x 50 smooth back @ 1:00
    50 EZ
    10 x 25 shooters w/fins @ :45
    (easy interval to keep heart rate down)
    100 EZ

    Total: 2050


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

    Have that hit by a mack truck feeling that I get after multi-day meets. But it was so worth it! Just did an easy recovery workout today, and have a massage later to work the kinks out.

    Here are the results from Zones, including split requests:
    http://www.sportsmd.com/Articles/id/30.aspx

    One thing that was very cool was watching a 100 year old man swim the 50 free. He didn't even need help getting into the pool. Very inspiring and he got a huge SO.
    Categories
    Swim Workouts
  19. Workout 04/22/13: noon

    by , April 22nd, 2013 at 04:25 PM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    Go TWO times through:
    - 4 x 75 on 1:10 (25 each: kick/stroke fast/FR pull with buoy)
    - 200 DPS with snorkel and agility paddles

    4 x 50 on :60 two-turn
    200 loosen and out
    (Solo/Rec/2200 yds/40 min)
    -----------------------------

    After a busy weekend at work and a great church service last I night, I knew that there was a slim chance of getting to swim this morning before work. I've been running around too much and know that I need the sleep with the meet coming up this weekend. I was able to sneak out of work early and went for a swim at lunchtime. Nothing too fancy, but enough to keep loose after a dry weekend.

    I have Bible Study with the men's group tonight, I plan to double tomorrow, then have a float on Wednesday and Friday. Just a short drop taper. I received 5 more entries today in the mail, so we are at 22, just about even with last year. I know that we'll get a few more tomorrow, and probably some later into the week. Remember, if you want a fun meet this weekend, come up to Bennington - only $20 to join in and you can watch me swim the 500 Fly!
    Categories
    Swim Workouts
  20. Mon Apr 22nd, 2013, SCY

    by , April 22nd, 2013 at 03:13 PM (Ande's Swimming Blog)
    Mon Apr 22nd, 2013, SCY

    Soreness is gone
    Swam: Thu, Fri, & Sat but not Sun
    Did not lift but plan to begin today



    Whitney Coached
    Noon - 1:15
    SCY UT Swim Center main pool
    Swam with: Jim & Sharon
    Beside David, Kellie, Bob, & Dale


    Warm up
    800 did around 600


    Main Set

    4 x 150 desc on 2:00 done 125 FR 25 FL

    3 x 50 k fast interval did FL no board 150 straight went 1:52

    4 x 150 desc on 2:00 done 125 FR 25 BK

    3 x 50 k fast interval BK kick

    4 x 150 desc on 2:00 done 125 FR 25 BR
    (didn't kick hard on BR)

    3 x 50 k fast interval

    assigned 4 x 400
    1) 100 strong 300 easy
    2) 200 strong 200 wasy
    3) 300 strong 100 easy
    4) 400 strong went 4:16

    100 easy

    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    DAYS TILL

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037
    Categories
    Swim Workouts