View RSS Feed

Swim Workouts

  1. Friday, June 8, 2012 5:00am & 5:30pm

    by , June 8th, 2012 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    Morning Swim:

    I only did maybeeeee 1000 yards this morning. It was more of a meet 'n greet with the masters team since I haven't been with them all week due to work obligations. After swimming all week at the YMCA pool, the high school pool felt unusually cool to me.

    Highlights of the swim: sitting on the bottom of the deep section of the pool watching others swim, blowing bubble rings, backstroke start things with fast dolphin kicking to 15M, very slow freestyle drills with the team, a few fast 25s Free. Sounds like a sprint workout to me.

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

    P.M. "Real" Workout

    I was going to go to the Y tonight for an easy couple thousand, but those plans changed pretty quick. When I got there, there was a fellow masters swimmer with his 12 year old daughter in the lap lanes getting ready to start up a few sets. Had to join up with them, to actually have a cohesive group swimming in the lap lane.

    100 EZ warmup

    5 x 200 Free @ 3:00 (started at 2:20, came down to 2:17s feeling good with DPS)

    4 x 75 Kick w/ board (25 each dolphin, flutter, breast)

    8 x 125 IM extra 25 Free @ 2:15 (went 1:35s to start, #6 1:32, #7 1:30, #8 1:24)

    Felt good with this, and I was outta there!

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

    2400 Yards (3400 for the day)


    Swim meet tomorrow in Spokane, Long Course Meters...outside...been raining in eastern Washington all week...should be fun.
    50/100 Free, 50/100 Back, and the best: 200 Fly

    I'm only doing these first 4 events to finish my attempt at my new LMSC age group records. Normally I wouldn't waste my time with these events in LCM, but for records...I guess so.
    The 200 Fly is in there so I can call it a swim meet.

    That Guy will be there, and me, and maybe another 25 to 30 people. Should be a good one!

    Updated June 8th, 2012 at 10:28 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  2. FAST Fri June 8th 2012

    by , June 8th, 2012 at 02:10 PM (Ande's Swimming Blog)
    FAST Fri June 8th 2012

    Today's blog marks my 1000th blog here at USMS blogs.

    though I wrote more earlier blogs at: [ame="http://www.usms.org/forums/showthread.php?t=4298"]my old blog[/ame] from March 23rd 2005 to Fri Sep 19th 2008

    I've entered the 1000+ blogosphere also shared here with:

    The FAF AFAP Digest
    The Fortress 1,147

    Tom's Training and Competition Escapades
    tjrpatt 1,077

    Of Swimming Bondage
    pwb 1,072

    Learning to Sprint again
    Donna 1,068

    aztimm's training blog
    aztimm 1,001

    Here's the list ordered by # of posts

    Today I woke up 5 min earlier to arrive on time.

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:03ish
    swam with Tyler, Todd, Jim, Larry, Mike & Marcio

    Nats are 4 weeks away,
    1 more week of hard work & weight loss,
    3 weeks of rest, taper & CPP
    entered:
    2 & 4 IM, 50 fr, br, & bk; & 100 fr
    Just found out we might have a scheduling issue with my daughters move back to Lubbock, so we need to figure that out.


    Warm Up (LCM)
    assigned 4 1 4 1 4 1 stop at 6;28
    did 1000+

    Main Set (LCM)

    10 x 100 fr on 3:00
    dove em all
    started at 1:10, did a few 68's most were 66 & 7's, last was 1:05 on last

    800 smooth

    8 x 100 in 4 rounds of (100 fast / 100 easy) on 4:00
    went 68, 67, 66, 64

    doesn't seem like much but it was pretty exhausting

    400 done 50 k 50 1 arm drill

    10 x 100 on 1:20
    made em

    400

    assigned 20 x 50
    (with any equipment you choose, fins, paddles, buoy)
    I put on a cap.
    odds on 40
    evens on 35
    couldn't make it
    skipped a 100 at 400 & 700

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated June 11th, 2012 at 11:37 AM by ande

    Categories
    Swim Workouts
  3. Workout 06/08/12:

    by , June 8th, 2012 at 01:49 PM (Maple Syrup with a Side of Chlorine)
    200 FR/100 BK/100 IM drill

    300 FR (50 DPS/50 FAST)

    3 x 100

    100 FR/100 kick

    150 FR/100 kick

    250 Sharky* <-- Train ride over

    1 x Noah's Ark

    200 stroke loosen and out

    (Tri Train/Rec/2400yds/50 min)
    ---------------------------------------

    I made it to the pool this morning before the "Triathlete Train" started on it's trek, so I was encouraged to play the role of Engine #9. Jill gave the workout after each distance, and we alternated with speed and also kicking. *What's a Sharky? Swim 25 with a kickboard between your legs (looks like you grew a dorsal fin) and then kick with it back - we were told to sprint the kick and use the pull as recovery. (I'll add this over to my glossary at some point). I tossed in a Ark at the end for good measure since I had some time.

    I hope to get into the water at some point this weekend, but it looks doubtful. We have plans to go to the drive-ins tonight (http://hathawaysdrive-in.com/), Emma has her Senior Ball on Saturday, and basketball Sunday, all after my work days. Enjoy your weekend, everyone! Travel mercies and a special "Swim Fast" to all you Worlds swimmers
    Categories
    Swim Workouts
  4. Friday, June 8 2012

    by , June 8th, 2012 at 01:36 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp 84, pool at 78, water clarity 100%
    Partly cloudy with intermittant sunshine

    Warmp Up
    200 FR - desc by 50, 1-4

    *Set 1*
    1x5000 FR Swim for time

    Time: 1:08:56

    1. 13:50
    2. 13:45
    3. 13:49
    4. 13:52
    5. 13:40


    200 EZ

    Comments
    • This swim was better than expected and I was pleased with the results, particularly the last 1000 holding a 1:22/100 pace. It was my best effort I could do today by myself as the last 200 took all my focus to hold on.
    • I have not done a straight 5000/5K pool swim since early April or late March, not including the Miramar Masters 5K on 4/29. Previously in January, February, and March I was doing 5000 yard straight swims about 2-3 times a week. Today I wanted see if I still could make a good effort, and was fortunate that a FGCU college student/swimmer offered to get my splits.
    • I was also inspired in part by an article I recently re-read again by Wayne Goldsmith "The Top Ten Technique Tips for Every Swimmer". I was able to keep refreshing my stroke and tempo maintaining momentum thinking about "soft hands and feel", "relaxed, calm" strokes, " the power circle (power on - power off)", and "tall, long, strong".
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -06/11/12

    by , June 8th, 2012 at 01:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 150 2:45
    4 X 100 1:45
    2 X 250 4:15

    SCY
    1 X 200 kick 4:30
    8 X 50 kick 1:10
    1 x 100 swim

    3 X 100 IM 1:45
    4 X 50-1 of each- 1:00
    Two rounds

    5 X 100 free 2:15
    #2 and # 5 @100%

    WARM DOWN: 4 X 50 easy 1;00

    4000 Y/M
    Categories
    Swim Workouts
  6. 06.08.12 - Friday workout #09

    by , June 8th, 2012 at 08:52 AM (Pete's swim blog)
    Swam w/ Dave. Did distance stuff today. Getting over my cold finally. Feeling a bit better.

    SCY

    400 Warm up

    400 Free - 6:00
    Dave and I raced this one. He dropped me early but I managed to catch up with 75 yards to go. Finish was too close to call but we went around 4:45. That gave us a 1:15 break before:
    5 Times through:
    * 50 Fly - :45
    * 50 Kick - 1:00
    * 50 Back - :50
    * 50 Kick - 1:00
    * 50 Breast - :55
    50 Easy

    25 Easy (Started opposite side of the pool from Dave in the same lane)
    400 Free - 5:40 (4:55)
    400 Free - 5:20 (4:55)
    400 Free - 5:00 (4:55)
    25 Easy
    We pretty much "raced" to the black line in the middle of the pool. Once we were done, we both came to the conclusion that the line was not in the middle of the pool. Every time I swam through the shallow end, I'd get ahead and then fall back behind in the deep end. After 1200 yards of this, I started getting the idea that either Dave was messing with my head by varying his speed or something was amiss with the black line. Turns out there are a couple posts that mark the true midpoint of the pool and the black line marks the inflection point where the pool gets deeper faster.

    3:00 Break
    500 Timed (5:57)
    My goal was to beat 6:00. I should be happy with 5:57 but I wasn't. It just felt like I was going a lot faster and I should have been around 5:50.

    200 Cool down

    (4050 Total)

    Updated June 8th, 2012 at 10:39 AM by pmccoy

    Categories
    Swim Workouts
  7. Thursday, June 7, 2012 6:00pm

    by , June 7th, 2012 at 10:19 PM (Fast Food Makes for Fast Swimming!)
    Went in for a quick swim tonight, which became even quicker when my left hamstring cramped really quick as I pushed off the wall during one of my 100s kick. OUCHY!

    Other news...cherry season is here now in Washington. We are the first packing plant to be running cherries in the state of Washington. All this means is that I can't wait for cherries to be done. The only thing good about this time of year is the paycheck, and even that isn't too spectacular. My swimming will possibly go into semi-hibernation for the season, at least till the end of August. But with my mother in law not working this summer, I may still get the opportunity to get to the pool now and then.

    Workout:

    6 x 100 Free @ 1:20 (1:06-1:09s)
    5 x 100 Free Pull @ 1:20 (1:05-1:07s)
    4 x 100 Kick w/ board @ :20 rest
    The 2nd one is where I cramped...probably from going pretty intense with almost no warmup prior.
    3 x 100 Fly (75 Drill, 25 Swim) @ :30 rest
    2 x 100 Back @ :30 rest
    1 x 100 Breast

    ----------------------
    2100 Yards

    Might as well cut it short with that. Once I cramp, it's usually game over as far as anything intense afterward, and I'm not one to do a bunch of "easy" swimming. Plus I'll be able to swim in the morning tomorrow which is a nice bonus this time of year.
  8. Swin N Spin

    by , June 7th, 2012 at 08:36 PM (Elise's Fitness Fun)
    Tuesday morning hit the pool for a swim workout and followed it with a spin on the Schwinn Spinner bike. Did a long warm-up as I am not a morning person. Workout went as follows:

    Warm-up:
    100 swim, 100 kick,300 pull
    2 x 200 dolphin kick on back with fins
    1 x 100 back pull with paddles

    Sets:
    4 x 75 with fins on 1:45 - 25 drill/25 kick/25 swim - odds were fly and evens were back

    3 x 200 - 100 pull/100 kick - odds were free, #2 was back

    100 easy

    Followed immediately with 30 min spin on stationary bike. Sweated buckets!

    Wednesday
    Active rest - walked 1 mile with dog

    Thursday
    30 minute sprint run/walk with dog - 2 minute warm-up walk and then alternated 3 minute run with 2 minute walk. Once I had done about a mile, I really pushed it and sprinted the runs. Got 2.5 miles done in 25:17(this includes the 2 minute warm-up walk). Walked another 5 minutes.

    Followed run with a 30 minute ride on my bike. Love biking in my neighborhood - very few cars and I know where the dogss are. Did 8.25 miles, averaging 16.3 mph. Average HR was 152.

    Updated June 7th, 2012 at 08:50 PM by elise526

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -06/07/12

    by , June 7th, 2012 at 03:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Lightning cut our workout short yesterday so the last set will be a repeat from Thursday.

    LCM
    WARM UP:
    1 X 200 3:30 3:30
    1 X 150 2:45 2:30
    3 X 50 1:00 :50
    Three rounds. Round 1 interval left, 2&3 right.

    1 X 200 kick + 100 easy swim

    12 X 50 choice 1:20
    #3-6-9-12 are fast

    6 X 50 1:20
    1 X 100 moderate free 2:10
    Three rounds.
    50's: 2 fly/2 back/2 breast

    WARM DOWN: 4 X 50 easy 1:00

    3800M
    Categories
    Swim Workouts
  10. Thursday, June 7 2012

    by , June 7th, 2012 at 01:49 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center
    Air temp 84, pool at 79, water clarity 100%
    Cloudy overcast gray sky

    Warmp Up
    200 FR DPS
    200 FR (K/RA/LA/S) by 25

    *Set 1*
    500 FR Kick with snorkel
    500 FR negative split 250
    • went 2:54/2:48


    *Set 2*
    20x25 on :30 - Fast DPS

    Results;
    • Ave Stroke count of 13.5 to 14
    • 25s 1-6 were :15
    • 25s 7-20 were :14



    *Set 3*
    2000 IM DR/K/S
    1. 500 Fly DR/S by 50
    2. 500 BK K/S by 50
    3. 500 BR K/S by 50 with snorkel
    4. 500 FR Swim; each 4th 25 no breath with open turn


    *Set 4*
    20x25 on :30 FR - Fast DPS

    Results;
    • Ave Stroke count of 13.5 to 14
    • 25s 1-4 were :15
    • 25s 5-14 were :14
    • 25s 15-20 were :13


    200 EZ

    Comments
    • We went to FMAC again because my daughter likes going down the water slide, but tomorrow will be back to FGCU LCM.
    • In set 1, campers were momentarily blocking my view of the clock at the 250, so the 2:54 was a best estimate as I took ten seconds break on an open turn.
    • Set 2 - I was trying to go smooth and fast with a firm kick and a steady, efficient rotational pull.
    • Set 4 - Same as set 2, but with more effort for speed in last six 25s.

    Updated June 8th, 2012 at 01:57 PM by fdtotten

    Categories
    Swim Workouts
  11. Thu June 7th 2012

    by , June 7th, 2012 at 11:36 AM (Ande's Swimming Blog)
    Thu June 7th 2012

    weighed 216

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:10ish
    swam with Tyler, Chris, Todd, Jim, Kelly, Whitney, Paul, MARCIO, & Tenielle

    Warm Up (scy )
    assigned 1, 2, 3, 4
    did 200

    Main Set (LCM)

    20 x 50 on 0:40
    made em

    400 done 50 k 50 1 arm drill

    10 x 100 on 1:20
    made em

    400

    assigned 20 x 50
    (with any equipment you choose, fins, paddles, buoy)
    I put on a cap.
    odds on 40
    evens on 35
    couldn't make it
    skipped a 100 at 400 & 700

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 20122012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  12. Thursday 6/7/12

    Thursday 6/7

    AM only LCM

    700 swim
    6x100 @ 2:00 pull w/ buoy 25 scull/75 swim

    8x50 @ 1:00 V.S. w/ opposite fin + opposite paddle

    300 EZ

    Total: 2000
    Categories
    Swim Workouts
  13. 06.07.12 - Thursday workout #08

    by , June 7th, 2012 at 09:44 AM (Pete's swim blog)
    Swam w/ Dave. Pool temperatures have been remarkably cool lately. Probably getting it cooled down a bit so it doesn't get out of control when the summer heat hits.

    SCY

    450 Warm up

    3 x 100 Free - 1:25
    2 x 100 Free - 1:20
    1 x 100 Free - 1:15
    16 x 25 - :30 Free/Stroke, Easy/Hard, IM Order
    3 x 100 Pull - 1:25
    2 x 100 Pull - 1:20
    1 x 100 Pull - 1:15
    16 x 25 - :30 Free/Stroke, Easy/Hard, IM Order
    Break
    Held 1:15s on the Free, 1:10s on the pull. Kind of descended the pull. Started at 1:10s and finished on a 1:02

    3 x 100 Free - 1:25
    2 x 100 Free - 1:20
    1 x 100 Free - 1:15
    2 x 100 Free - 1:20
    3 x 100 Free - 1:25
    16 x 25 - :30 Free/Stroke, Easy/Hard, IM Order
    Tried to go faster than 1:15. Most were 1:10-1:12.

    200 Cool down

    (4150 total)
    Categories
    Swim Workouts
  14. Wednesday June 6th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    250 swim before practice began
    6 x 75 @ 1:20, 25 kick w/board + 25 drill + 25 swim. #1-4 free, #5-6 stroke (went breast)

    8 x 25 @ :30, odd cruise, event build. went IM order

    4 x
    * 2 x 50 @ :55 stroke, IM order by round
    * 1 x 100 @ 1:50 IM
    * 1 x 50 @ 1:00 easy free

    100 easy

    12 x 25 @ :30, odds long, evens fast. went 6 free and 6 breast

    3 x 100 @ 1:25 pull w/buoy and paddles
    3 x 100 @ 1:20 pull w/buoy and paddles
    These were supposed to be on 1:30 and 1:40 but we changed the first three to 1:25 and had plenty of rest, so we did the last three on 1:20.

    100 easy

    **3000 yards **
    Categories
    Swim Workouts
  15. Wednesday, June 6, 2012 5:45pm

    by , June 6th, 2012 at 10:55 PM (Fast Food Makes for Fast Swimming!)
    I've been tired this week, probably a combo of the meet last weekend over the 3 days, and additionally the 10 hour workdays at work this week. I was planning to "take it easy" at the pool tonight, rather than skipping altogether, but it didn't exactly turn out to be "easy".



    All Freestyle:
    1 Length - rest :10
    2 Lengths - rest :10
    3 ...
    4 ...
    5 ...
    6 ...
    7 ...
    8 Lengths - rest :20
    9 ... - rest :20
    10 ...
    11 ...
    12 Lengths - rest :30
    13 ...
    14 ...
    15 ...
    16 ...

    That was enough of that. Doing that part took me around 55 minutes or so. I wasn't going too fast through the whole thing, was holding roughly 1:15/100 pace, and confirmed that on the 300 and 400 with a 3:46 and 4:56 for each.

    I stood around for a little bit wondering if I should get out or keep going with something. There was still 8 minutes of time to go before lap swim was over. What's better to do than:

    1 x 400 IM for time from a push - went 5:02
    Not my most stellar showing, but I hung in there good.
    Was 1:07 at the 100 point, but didn't look at the clock after that.
    I know I loafed the backstroke pretty good. Was able to build the breaststroke to a near sprint.
    Free felt good, and I was really able to bring it home strong. It would've been nice to know my split. My kick was strong and building by each length. The final 50 felt like a :29/:30 or so (but probably wasn't).

    100 EZ

    ---------------------
    3900 Yards


    I figure with the events I'm doing this weekend (50 & 100 Free, 50 & 100 Back, & 200 Fly), that all these longer yardage workouts will be good for me, even for these 4 'bogus' events. I had to throw in a 'real event' just to keep myself sane this weekend.

    I tend to swim tough any time of the year, and any event...when it's time to race, bring it!
  16. Wednesday, June 6 2012

    by , June 6th, 2012 at 08:15 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center
    Air temp 82, pool at 80, 100% clarity
    Cloudy overcast gray SWF sky

    Warmp Up
    1x800 REV IM - 200 each stroke

    *Set 1*
    1x4000 FR Broken Swim

    1. 1x1000 on 12:30
    2. 2x500 on 6:30
    3. 5x200 on 3:00
    4. 10x100 on 1:30


    Results

    1. 1000 - 11:56
    2. 500s - 5:54, 5:49
    3. 200s - 1-3 @2:18, 4-5 @2:16
    4. 100s - 1-4 @1:06, 5-9 @1:05, 10 @1:02

    200 EZ

    Comments
    I was at the FMAC early AM to avoid day campers, the water was clear, cooler, and there was certainly less distractions on the pool deck and in the water.

    The 1000 was more pull with minimal kick as I struggled to get the complete stroke working together, which continued though the 500s and first three 200s. Starting with 200s 4-5 and through all the 100s, I was finally able to integrate a firm steady kick with the pull.
    Categories
    Swim Workouts
  17. Wed., June 6

    by , June 6th, 2012 at 08:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various
    6 x 50 caterpillar fly drills @ 1:10
    -- lots of chatting with Speedo

    Main Sets:

    25 x 50 @ :55
    5 single arm fly
    5 back w/turtles
    -- break to chat with Wally Dicks
    5 breast dolphin
    -- break to hottub with Speedo who did warm up x 2 to rest for his tri today
    10 free w/agility paddles

    16 x 25 DPK shooters w/fins
    -- 8 back, 8 belly
    50 EZ
    -- back to hottub

    Total: 2700


    RC/Stretching/Yoga, 60 min


    ++++++++++++++++++++++++++++

    Just a recovery workout and lots of stretching. Lots of masters at Oak Marr today. Speedo was paddling around, Wally was breaststroking around, and Brad Gandee was floating around before heading out to Worlds tomorrow.

    Article on masters training for OTs:
    http://reachforthewall.com/2012/06/0...EORuE.facebook

    Who amongst us can do an ankle push up?
    Categories
    Swim Workouts , Yoga
  18. Wednesday 6/6/12

    Wednesday 6/6

    PM only LCM

    500 swim
    500 pull w/ buoy 25 scull/75 swim

    4x100 @ 1:50 w/ opposite fin + opposite paddle 25 strong/25 smooth

    Total: 1400

    Comments:
    I was sick Friday through Sunday morning. In an effort to get out of the house and exercise, I played in my soccer game Sunday evening and landed wrong with all of my weight on my right ankle. I didn't roll it, and it didn't pop (both good), but I think I jammed the joint really badly and so come Monday morning I couldn't even walk. I R.I.C.E.'d the out of it Monday and Tuesday and today I could finally walk without much of a limp. I have been wearing a brace to support it. I basically couldn't flex and point my foot until Tuesday afternoon and today can do it (almost) pain free but kicking with that foot still hurts. I therefore just pulled and on the swim/walls I used the left leg only (thank god we are in LCM season so I have fewer walls!). I hope to be 100% by early next week and will just maintain a feel for the water the rest of this week.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters: 5:30 AM workout 06/07/12

    by , June 6th, 2012 at 05:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    5 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 swim

    8 X 50 1:30
    Odd: blocks/fast
    Even: easy

    6 X 50 1:20
    1 X 100 moderate 2:10
    Three rounds.
    50's: 2 fly/2 back/2 breast

    WARM DOWN: 4 X 50 easy 1:00

    3800M
    Categories
    Swim Workouts
  20. Workout 06/06/12:

    by , June 6th, 2012 at 02:59 PM (Maple Syrup with a Side of Chlorine)
    w/u: 100 FR/100 BK/200 RIM drill

    Pull with buoy valley:
    300, 150, 100, 4 x 50, 100, 150, 300

    4 x 100 kick on 2:00

    100 loosen and out

    (Solo/Rec/2200yds/40 min)
    ------------------------------------

    I was a tad late getting to the pool this morning and the triathlon train was full, so I did my best to swim around it, taking a max of 10sr during the trip to the valley and back. It is nice to check in with some swimmers that I don't usually see, including my dentist. Also, I talked to Rich (a new masters swimmer) and found out that he will be doing his first Tri this weekend at the Pittsfield Sprint - go for it! Maybe I'll catch the train on Friday morning of I can pull into station early.
    Categories
    Swim Workouts