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Swim Workouts

  1. Wednesday, November 28, 2012

    by , November 28th, 2012 at 03:29 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 62, pool at 81, 100% water clarity.
    Fog with humidity at 65%

    Warm up:
    1x500 FR
    10x50 FR Kick on 1:00
    8x50 FR on :45 desc 1-4,5-8

    *Set 1*
    4(4x75 FR on 1:30, 1x300 BK/FR by 50) Desc 75s 1-4
    1. 47, 47, 46, 45
    2. 47, 46, 45, 45
    3. 47, 47, 45, 44
    4. 47, 45, 44, 43


    *Set 2*
    10x100 SDK/fins on 1:40
    1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns
    6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10
    1-5 did 1:16
    6-10 went 1:15 to 1:08

    500 BK DPS with compact streamling turns

    *Set 3
    4x150 on 2:15, 4x100 on 1:30
    Pull with Bouy, Paddles, Tube
    150s - 1:48, 1:42, 1:40
    100s - 1:10, 1:08, 1:07

    Warm down: 200 EZ Swim

    Comments:
    • My workouts on Monday and Tuesday were about 5K each, but I just swam through them feeling really uncoordinated, tired, and strange. Today, in the warmup, I was more motivated to make a better effort to swim.
    • Set 1 - The goal was to start each round at 47 and hold or desc without collapsing the stroke.
    • Set 2 & 3, I was still pretty tired, but came back ok in the pull set.
    Categories
    Swim Workouts
  2. Workout 11/28/12:

    by , November 28th, 2012 at 01:52 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    3 x 200 FR on 2:45 pull with buoy
    4 x 75 kick on 1:30

    Fort Speed Set:
    Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts

    1 x 25 AFAP
    1 x 50 EZ
    1 x 50 AFAP
    2 x 50 EZ
    1 x 75 AFAP
    3 x 50 EZ
    1 x 100 @ 90%
    4 x 50 EZ
    5 x 50 BK on 1:10
    - 1 thru 4 = Quarter's Strong
    - 5 = FAST (went 30.x)

    200 loosen and out
    (Solo/Rec/2700 yds/50 min)
    ---------------------------

    The last two days at work have been extremely busy - with the doctors off Thursday and Friday for Thanksgiving, then the weekend, we were getting pounded by new orders as the offices tried to clear out their backlogs, and patients that were coming in wondering why their orders weren't ready yet. Add to that the store remodel and the chaos that breeds ...

    I was going back and forth about swimming for the next 10 days with the BU meet fast approaching (double today like normal, soft or hard transitstion into the taper, ). Made my mind up to start the taper today.

    I found the main speed set from Fort's HIT week #15, and was going to do it twice (once free, once back), but didn't really have the time so just did free. I was able to crank out a :42 on the 75 and :59 on the 100, so I was happy. I did not use fins, but did take plenty of time before AFAP efforts. The BK set felt good; I have decided just to swim more and think less, so we'll see how that goes.

    As for now, perhaps a nap. Or clean the garage up a bit. Nap's looking better and better

    Updated February 15th, 2013 at 10:55 PM by rxleakem

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -11/29/20122

    by , November 28th, 2012 at 01:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    2 X 150 2:30 2:15
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    6 X 100 kick 2:15
    Second 50 fast.
    1 X 100 swim

    1 X 100 moderate 1:45
    1 X 75 build 1:15
    1 X 50 fast 1:30
    Four rounds.

    5 X 300
    1&3: IM on 5:00
    2&4: free on 4:30
    #5: warm down

    4700Y
    Categories
    Swim Workouts
  4. 11.28.12 - Wednesday workout

    by , November 28th, 2012 at 09:48 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Danny and Ray. I'm a little sore from yesterday's pull but felt pretty good.

    SCY

    650 Warm up

    4 x 200 IM - 3:00 (2:55, 2:50, 2:48, 2:43)
    50 Easy
    4 x 150 Fly/Bk/50 Kick/Br/Fr - 2:30
    50 Easy
    4 x 100 Pull - 1:45 descend (1:06, 1:04, 1:03, 1:00)
    100 Easy

    4 x 200 Backstroke Pull - 3:00 (2:50s)
    50 Easy
    4 x 150 Pull/Kick/Stroke - 2:30
    50 Easy
    4 x 100 Kick - 1:45 (25 SDK, 75 Easy)
    100 Easy

    24 x 25 - :40
    * 1-4 kick
    * 5-8 fly, no breath (cramped badly on #8)
    * 9-12 IM Order
    * 13-16 free, no breath
    * 17-20 Fly, hard
    * 21-24 SDK w/ fins

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
  5. Nov 27 2012

    w/u
    300 s
    100 k
    200 s
    100 k
    100 s
    100 k

    Main set
    5x200 (:20ri)
    200 fast (1:00 ri)
    4 x 200 (:20ri)
    200 fast (1:00 ri)
    3 x 200 (:20ri)
    200 fast (1:00 ri)
    2 x 200 (:20ri)
    200 fast (1:00 ri)
    200 easy (1:00 ri)
    200 fast (1:00 ri)

    c/d
    400

    total 5300

    This was a tough workout. More of a head game. Some simple realizations come to mind when doing this swim. the entire swim is one long gaggle of 200's. Haven't done this kind of distance in a long time. felt good. Think I will keep it up for the winter months.
    Categories
    Swim Workouts
  6. Tues, Nov. 27, 2012 7:00-9:00pm

    by , November 28th, 2012 at 01:09 AM (Fast Food Makes for Fast Swimming!)
    Tonight was a very crowded pool, and it doesn't look like things are going to get much better for most of the winter season. We've got a pretty large team, and just don't have the pool space/time to better split up the groups any. As we have it now, our Black group (older kids) have 3 lanes (sometimes 4 depending on the attendance of the White group) every evening, but now that the high school girls are now all back from their "vacation" after the h.s. season, it's getting nuts in practice! We swam tonight with 7 in my lane, 8 in lane 5, and 8 or 9 in lane 4. It was like a washing machine practice out there!!


    Warmup:

    600 (25 Breast, 25 Front Scull, 25 V-Sit Scull, 25 Free)
    (600/600)

    Kick Set

    10 x 100 Kick w/ short fins @ 1:25 (did SDK on back like always), tried not to drown

    20 x 25 w/ short fins @ 1:00 FAST
    • Odds SDK underwater no breathers
    • Evens -first 5 Fly, second 5 Free
    100 EZ
    (2100/2700)

    Main Set:

    10 x 100 Free @ 1:25 best average
    went 1:01-1:05, mainly 1:03/:04s
    100 EZ

    7 x 100 Free @ 1:20 best average
    went 1:02-1:06, mainly 1:05s
    100 EZ

    4 x 100 Free @ 1:15 best average
    went 1:02/1:04/1:03/1:01 these were actually easier on my body with the shorter rest interval, I just get in a zone and go with it.
    100 EZ

    (2400/5100)

    400 Kick w/ board

    600 Free stretch out

    --------------------
    6100 Yards - I'm tired now, but did make it to Taco Bell after practice for a little 4th meal action tonight.


    That main set kicked my butt, and I'm sure most of it was the fact that we were so crowded in the pool tonight. John had everyone leaving 3 seconds apart so that the lead person in each lane wouldn't be running in to the last person in the lanes on the 2nd 50s of the 100s. All the wave action probably added a few seconds to our times as well, though I still managed to do pretty good anyway.
  7. Tuesday 11/27/12

    Tuesday 11/27

    PM only SCY

    300 swim
    5x100 @ 1:50 25 scull/25 kick/50 swim

    5x100 @ 1:50 kick FR w/ board D1-5
    6x50 @ 1:00 odd: 25 drill/25 swim, even: build
    5x100 @ 1:40 kick BR no board D1-5
    6x50 @ 1:00 4 V.S./2 FAST

    8x50 @ :40 DPS
    4x50 @ :50 4/6/8/10 strokes FAST
    8x25 @ :30 4 drill/4 FAST

    100 EZ

    3x
    w/ fins:
    100 @ 2:00 FAST
    100 @ 2:00 EZ
    4x25 @ :40 under H2O kick FAST
    w/o fins:
    100 @ 2:00 EZ
    2x50 @ 1:00 FAST
    100 @ 2:00 EZ

    Total: 5100
    Categories
    Swim Workouts
  8. Tuesday, Nov. 27

    by , November 27th, 2012 at 08:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

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

    Main Sets:

    5 x (25 EZ speed fly + 25 EZ) @ 1:15

    4 x 50 burst + cruise @ 1:30
    50 EZ
    4 x 50 burst + cruise @ 1:30
    100 EZ

    1 x 25 AFAP shooter, no fins, 12 mid
    175 EZ

    Total: 2500


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

    I went back and looked at the tapers I wrote for Greensboro and what I did before NE Champs last year. I did way too much race pace work yesterday! So I had to slack off today. But I'm not sure I slacked off enough. I will slack off more tomorrow. And my taper will be helped along by the fact that I'm heading to SC for youth XC Nationals on Friday am, so will be out of the water on Friday and Saturday.

    I see psych sheets for the SPMS meet are up: http://www.swimphone.com/mobile/meet....cfm?smid=4157

    NE Champs has finally passed the 300 swimmer mark.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -11/28/20122

    by , November 27th, 2012 at 11:32 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00
    1 X 200 kick 4:30
    3 X 100 1:40
    2 X 100 kick 2:15
    4 X 50 :50
    4 X 50 kick 1:10

    4 X (3 X 100 1:45 #3 on 2:30
    Choice. Third 100 of each round is fast.

    4 X 50-1 of each stroke- 1:00
    1 X 100 2:30
    Three rounds. round 1 100 is fly, 2 back, 3 breast.

    5 X 250 broken 4:00
    Broken :10 @ 200/ last 50 is fast.

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  10. 11.27.12 - Tuesday workout

    by , November 27th, 2012 at 09:16 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray and Keith. Did a power hour format. Swam OK today but could have gone a bit faster. One day, I'm going to suck it up and just swim the whole thing IM.

    SCY

    200 Warm up

    400 IM / 400 Free - 6:00
    300 IM / 300 Free - 4:30
    200 IM / 200 Free - 3:00
    100 IM / 100 Free - 1:30
    100 Free / 125 Pull - 1:30
    200 Free / 250 Pull - 3:00
    300 Free / 375 Pull - 4:30
    400 Free / 500 Pull - 6:00
    100 Easy

    8 x 50 Kick - 1:00 SDK w/fins down, easy back
    8 x 50 Kick - 1:00 IM Order

    200 Cool down

    (5550 Total)

    Updated November 27th, 2012 at 11:58 AM by pmccoy

    Categories
    Swim Workouts
  11. Monday 11/26/12

    Monday 11/26

    PM only SCY

    600 swim 150swim/50 side kick
    400 pull w/ buoy only

    2x
    4x75 @ 1:10 w/ strapless paddles focusing on catch
    3x100 @ 1:30 drill
    4x150 @ 1:150
    RD1: hold RED HR (held 1:34s)
    RD2: D1-2, 3-4 (2 and 4 went 1:33, 1:31)

    100 EZ

    2x
    150 @ 2:00 FAST (1:30, 1:31)
    300 @ 3:30 aerobic
    150 @ 2:30 FAST (1:31, 1:33)

    300 EZ

    Total: 5000

    The last set was 6x as written, but the water temp was almost 85 last night and was causing me to struggle by the end of two rounds. I also had a visitation I wanted to make it to so I called it after round 2.
    Categories
    Swim Workouts
  12. Mon, Nov. 26, 2012 7:00-9:00pm

    by , November 27th, 2012 at 12:57 AM (Fast Food Makes for Fast Swimming!)
    Tonight I was able to swim with a fellow masters swimmer who is semi-converted to age group swimmer. Jennifer's only on the team "part time", and paying a reduced rate, but can only swim 2-3 times a week for that as well...usually she swims in the mornings so I don't see her. She's 39, and hangs out at the back end of our lane, but keeps up just fine.
    Today was a very very crowded day. Our 3 lanes had 6, 7, and 9 people in them. I luckily was in the lane with 6, but it was still hell. We at least made use of the deep tank for a portion of the workout on our "circuit" set.


    Warmup:

    600 (25 Free/25 V-Sit Scull)

    9 x 50 Kick w/ board @ 1:10 Desc. 1-3

    10 x 75 Free Pull @ 1:15 (held :47-:48s)
    (1800/1800)

    Kick Set:

    10 x 100 Kick w/ short fins (did SDK on back) @ 1:25 - doing much better on these
    (1000/2800)

    Main Set: (circuits) 1:00 rest between stations to transfer

    My group started in the deep tank at station #1
    10 x sprint bursts the width of deep tank (12.5 yards) @ 1:00
    --pushoff, breakout and sprint (minimal streamlines)

    #2
    SAME AS #1 (there were 2 stations in the deep tank, we just got "lucky" to start at the beginning)
    10 x sprint bursts @ 1:00
    (250 yards in 20 minutes / 3050)

    #3
    Freestyle
    5 x 100 @ 2:00 best average
    (went 1:00, 1:02, 1:02, 1:01, 1:00) tiring

    #4
    Strong Stroke
    5 x 100 @ 2:00 best average - did Fly (when doing Fly, we may alt. Fly/Free by 100s)
    (went 1:07, 1:04, 1:08, 1:05, 1:09)

    #5
    Weak Stroke
    5 x 100 @ 2:00 best average - did Back
    (started 1:15ish, then brought them down to finish 1:11s on the final 2)
    (1500/4550)

    250 EZ

    ------------------------
    4800 Yards


    USAS meet coming up this weekend here at our home pool. It'll be very very crowded in there, and I'm swimming just about everything, but not the 100 Free or 1000 Free (no 1650 offered either). I'm also doing backstroke on the A medley relay. The relays are co-ed mixed relays as well, so that will be fun. We happen to have the Washington State H.S. Girls State Champ in the 100 Free/runner up in the 50 Free on our relay team, so that is always nice.
  13. Workout 11/26/12:

    by , November 26th, 2012 at 09:54 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill w/u

    Do FOUR cycles of:
    - 50 kick on :55
    - 150 FR Pull on 2:00 with buoy

    Do TWO cycles of:
    - 50 DPS Bk
    - 75 DPS Bk, 25 FAST Bk

    50 EZ

    4 x 25 Burst and cruise FR
    1x 50 EZ
    4 x 25 Burst and crusie IMO

    100 loosen and out
    (Solo/Rec/2100 yds/40 min)
    --------------------------------

    Decided to get up early this morning in order to squeeze a swim in, but the Triathlon Train was not at the station. Probably good since it took me about twenty minutes to actually get out of bed. I was able to get in a good workout, mix of aerobic with some speed play, and get to work on time. Back in the pool on Wednesday...

    Categories
    Swim Workouts
  14. Monday, Nov. 26

    by , November 26th, 2012 at 05:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 50 fly drills @ 1:00-1:10
    50 EZ

    Main Sets:

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

    20 x 25
    odds = up tempo free @ :30
    evens = EZ @ :45
    100 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    fly, 23
    breast, 27
    flutter kick w/board, 25 flat
    100 EZ

    1 x AFAP broken 100 IM
    -- break for :15 @ 50/75
    -- went 50ish
    200 EZ

    Total: 3150


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

    Taper time! I will gradually cut down yardage and intensity this week. I will just be cruising and doing meet warm ups next week. I may have done too much today ...

    No psych sheet yet for the huge SPMS meet in Long Beach. Odd, as it's this weekend.

    Updated November 26th, 2012 at 07:46 PM by The Fortress

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -11/27/20122

    by , November 26th, 2012 at 12:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    12 X 50 1:05
    choice> Numbers 3-6-9-12 are fast
    1 X 100 easy

    10 X 50 kick 1:10
    1 X 100 easy

    1 X 300 4:30 4:00
    3 X 100 1:30 1:20
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  16. Mon Nov 26, 2012

    by , November 26th, 2012 at 10:58 AM (Ande's Swimming Blog)
    Mon Nov 26, 2012

    4 days till SCM meet
    Entered: 1, 2, & 4 IM, 50 bk fr br & FL, 1fl, 4 & 8 fr, plan to do a few relays and probably drop the 4 free

    Swam: Thu, Fri, & Sat but not sun
    feeling good, took it easy, did several sprints

    Lifted: Wed


    Slept in a little today

    Whitney coached
    5:00 - 6:30 dove around 6:00
    SCY UT Swim Center
    north end main pool
    Swam with Mike, Tyler, Ned, & Korey
    beside Larry, Gull, Sloan, Keith, David, & ??
    Keith pulled a 600 in 6:16

    Warm up
    missed it

    Main Set

    warmed up
    did a few 25's easy speed
    swim and kick

    Might drop by noon for a little more


    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd
    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  17. 11.26.12 - Monday workout

    by , November 26th, 2012 at 09:06 AM (Pete's swim blog)
    Swam w/ Meredith, Aundrey, Ray, Dave, Dave, Dave, Roger and Danny. It is Meredith's last day as she gets ready to taper for state.

    SCY

    600 Warm up

    125 IM/125 Free - 2:00
    125 IM/125 Free - 1:55
    125 IM/125 Free - 1:50
    125 IM/125 Free - 1:45
    125 IM/125 Free - 1:40
    125 IM/125 Free - 1:35
    100 IM/100 Free - 1:30
    100 IM/100 Free - 1:25
    100 IM/100 Free - 1:20
    100 IM/100 Free - 1:15
    75 fly/back/free /75 Free - 1:10
    75 fly/back/free /75 Free - 1:05
    75 fly/back/free /75 Free - 1:00
    50 back/50 free - :55
    50 br/50 free - :50
    50 fly/50 free - :45
    50 fly/50 free - :40
    50 free/50 free - :35
    25 back/25 free - :30
    25 fly/25 free - :25
    25 fly/25 free - :20
    150 Easy

    5 x 100 kick - 2:00 descend
    (I did IM - 1:45, 1:40, 1:38, 1:36, 1:35)
    100 Easy

    24 x 25 - :40
    * 1-4 kick
    * 5-8 fly, no breath
    * 9-12 IM Order
    * 13-16 free, no breath
    * 17-20 Fly, hard
    * 21-24 SDK w/ fins

    200 Cool down

    (5550 Total)
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    Swim Workouts
  18. Nov 25 2012

    w/u
    200
    100 k
    200

    main set

    4 x 150
    4 x 50 k
    4 x 100
    4 x 75 k
    4 x 200

    200 c/d




    Did 3K during lunch. The pool was not packed so swimming wasn't too bad. this is my third straight day of swimming.

    I did an experiment with the 100's the first 100 i did just under 1:00. did the second two sets as active recovery. did the last one all out and got :57. I almost bounced off the wall as I tend to slow down as i approach the wall. This is a PR for me in my 30's.


    Just 8 more miles until i reach 100 for this year. Next year i am shooting for 150.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 am workout: 11/26/12

    by , November 25th, 2012 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke-fast- 2:00
    Three rounds.

    6 X 75 kick 1:45
    Third 25 fast
    1 X 100 swim

    8 X 150 2:15
    Pull or swim. Negative split all 8.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  20. Workout 11/24/12:

    by , November 24th, 2012 at 08:56 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 Bk/200 IM drill
    8 x 50
    - odds = kick on :60
    - evens = pull on :50 with bouy
    1 x 50 EZ

    Looking over my blog from last year, I found this fun set (courtesy of jaadams1), so I gave another swim at the Y meet set (see old entry for details):

    200 Medley Relay - n/a
    200 Free - went 2:14.09 (1:16 rest)
    200 IM - went 2:39.19 (1:20 rest)
    50 Free - went 28.00 (1:02 rest)
    Diving goes here - n/a
    100 Fly - went 1:17.69 (1:12 rest)
    100 Free - went 1:01.12 (1:28 rest)
    500 Free - went 6:25.12 (1:05 rest)
    200 Free Relay - n/a
    100 Back - went 1:07.13 (1:22 rest)
    100 Breast - went 1:29.25
    400 Free Relay - n/a

    1 x 50 EZ
    4 x 50 on :60
    - down = DPS, free, :05 SR
    - back = Stroke FAST (IMO)

    250 loosen and out
    (Solo/Rec/2900 yds/55 min)
    -----------------------------

    For practice today, I was not altogether motivated and had fun with this set last year - thanks again for posting it, James. I though my times were awful as compared to last year, but I was faster today in most events. The 500 was shot as two kids decided to jump in the lane, "sprint" a few 50s, then leave, throwing off my concentration. I am super happy with the 100 back time - I played around with a slightly altered kick which helped with shoulder rotation - thing I might be closer to figuring this stroke out again.

    Had a great group of folks in the water earlier today for Masters practice, eight in total. I am pretty stoked as a coach that every swimmer tried the Turducken, most at reduced yardages, but more proud that everyone swam fly today, including two gals brand new to organized swim practices. It's amazing how different masters are vs. kids - I gave very minimal directions and demonstrated technique from deck, and they were able to do legal fly!

    I spent the afternoon putting up Christmas decorations outside as the the weather alternated between dark with spitting snow and then sunny with a biting wind. Mission accomplished, and I even had some help from my youngest cat when testing light bulbs:


    I made up a nice chicken and broccoli divan recipe for supper (which I ate after swimming), and now am finishing up some brownies with oreos in the middle (picture to come, hopefully).

    Two weeks to the NE SCM Champs meet at Boston University - still time to sign up and watch me partake in 3 gridges. Heck, offer one up with me, too! Up to 255 swimmers, Fort, with plenty of room for more to join in the fun at a great pool - entries close Mon, 12/03/12.
    Tags: y set
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    Swim Workouts