View RSS Feed

All Blog Entries

  1. Not quite as good today

    by , October 1st, 2013 at 09:27 PM (Mixing it up this year)
    A so so workout today. Tomorrow have to share again. Yuck.

    500 free
    500 free kick w/zoomers
    5x100@2:00 back w/paddles & buoy held 1:35's
    500 back kick w/zoomers odd100's streamline, evens arms perpendicular
    5x100@1:45 free w/snorkle
    200 free EZ
    6x50 sprint 15m rest easy from block
    100 free EZ

    Total 3100 yards
  2. Tuesday 10/1/13

    Tuesday 10/1

    PM only SCY

    400 swim
    4x75 @ 1:20 drill/kick/under H2O kick by 25 w/ fins
    3x100 @ 1:15 swim w/ paddles

    4x75 @ 2:00 kick w/ board trying to beat best 100 time (57.8, 59.0, 58.4, 1:00.1 --> I did RD1 FR kick, RD2 BR kick but no times for RD2)
    4x25 @ :45 FAST FL kick under H2O
    100 EZ

    200 @ 2:40 breathe every 4 pull w/ buoy
    300 @ 3:45 I.M.
    2x200 @ 2:30 I.M.
    3x100 @ 1:15 I.M.
    200 @ 2:40 breathe every 4 pull w/ buoy
    300 @ 3:45 I.M.
    200 @ 2:30 I.M.

    200 EZ

    Total: 5100
    Swim Workouts
  3. Tuesday, October 1, 2013

    by , October 1st, 2013 at 06:39 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 78 Water temp 80
    Sunny & partly cloudy, humidity at 72%

    Warm Up
    200 RIMO
    12x25 Kick IMO on :40, 4/stroke
    500 MF as 4(75 K/bk, 25 SDK)
    4x25 FR on :30

    *Set 1*
    2(3x50 FR on 1:15, 100 BK) target pace is 2nd-50 of 100 FR :27
    *27-27-27, 27-26-26
    ---200 BK
    4(3x100 on 2:00, 100 BK) 50/1 @85%, 50/2 @95% w/open turn on :35
    *33-29, 32-28, 31-29
    *32-28, 32-28, 31-29
    *31-28, 31-28, 30-29
    *30-28, 32-29, 31-27
    ---200 BK
    ---200 BR

    *Set 2*
    6x25 FR on :45, BC-0,
    ---100 BK
    4x50 FR on 2:00, Dive 25/1 as SPL<10 @75%, 25/2 as 95% SPL<13
    ---BR K/bk

    *Set 3*
    5x200 IM on HR rest, each 50 as 25 smooth/25 strong

    *Set 4*
    16x25 on :45 from dive, 4/stroke IMO
    ---100 EZ
    8x25 on 1:00 from dive, 2/stroke IMO
    *Fly)12s, BK)14s, BR)16s, FR)11s

    Warm Down
    200 FR 2(50CU/50DPS)
    100 IM EZ

    My legs already felt tired in the warm up, but then Set 1 did me in for almost the remainder of the workout. Set 2 was a struggle as I was getting lost after the dive trying to find my stroke and feel for the water. Set 3 was really more of a recovery set. I changed Set 4 to 25s so I could practice dives, as I think I just need to do them frequently enough to learn how swim as efficiently from the dive as from the wall push off.

    Every month I reset the trip odometer in my 2010 Honda CR-V to record the monthly miles, and also reset the average MPG. Last month was one of my better months with 28.5 mpg. I am going see if I can beat that in October.

    Updated October 1st, 2013 at 08:28 PM by fdtotten

    Swim Workouts
  4. Week 53 - Tuesday

    by , October 1st, 2013 at 08:16 AM (After a long rest)
    I woke feeling the affects of yesterday's long work out. I was tired and sluggish at today's workout but luckily it was a recovery with no intensity.

    Warm up
    12x75 swim,drill,kick on 1.10

    Main set
    3x(2x100 on 1.10 pull, 2x100 on 1.45 kick, 2x100 on 1.20 IM)
    200 easy
    10x50 on 35

    Warm down
    5x100 swim,drill by 25 on 1.30

    Total 3900scy

    This was all swum pretty easy. I still felt crappy however.

    Updated October 1st, 2013 at 08:22 AM by StewartACarroll

    Swim Workouts
  5. My first organized swim practice...

    by , September 30th, 2013 at 11:45 PM (Alex's swim journal)
    So, at the suggestion of one of my YMCA swim mates, Scott, I went over to Carthage College across town and joined an actual organized swim practice. They're trying to get a masters swim program started there for the first time in a few years if I understand it correctly. They have a beautiful swim facility, tons of lanes when set up as SCY.

    Jackie coached us tonight, took a look at my stroke during warm-up and diagnosed my left arm crossover pretty quickly, and said I had a tendency to cross over with the other arm a bit too. She had me do a bunch of body position drills front and back in the warm-up until straightening out my arms didn't seem so awkward. Even so I swam some of the sets as drill too... six kick and turn body position drill (front and back) and even the dreaded tarzan-drill; this is how desperate the situation has gotten apparently with persistent cross-over. In any event, by the end of the practice I was swimming back stroke without crossing over and coach said it looked great. Front crawl is going to take some time, just because I've got so many more yards in on that stroke and breaking the habit is going to be a little tougher.

    Anyway, here's what we did, well, what I did... the team had a 1000-yard warm-up and I only did 600 to focus on drill, so I did 3600 of the 4000-yard workout:

    WU (700):
    3 x 100 (fr/bk/fr)
    100 IM
    200 in additional drills

    MS1 (1700/2300):
    --4 x 50 stroke drill (did back six-kick and turn)
    --10 x 50 fr on :45 (held :40, but she had me going on 1:00 every third or fourth rep)
    --5 x 100 on 1:40 (the first couple she had me do as drill, then I held 1:27-1:30)
    --500 timed (came in 7:55, which is closer to this summer's 3-5K pace, but faster than 500s I was swimming this time last year)

    MS2 (600/2900):
    --4 x 50 fr on :45 (:39-:43)
    --2 x 100 fr on 1:40 (1:30ish)
    --1 x 200 (3:07... this did not feel good)

    MS3-CD (700/3600):
    --4 x 50 stroke drill (did 2 back and 2 tarzan)
    --2 x 100 stroke (did bk and came in a little under 1:45)
    --300 EZ
  6. Monday 9/30/13

    Monday 9/30

    PM only SCY

    300 swim
    8x50 @ 1:00 25 drill/25 swim
    4x75 @ 1:20 25 kick/25 swim/25 under H2O kick w/ fins

    8x25 @ :40 V.S.
    100 EZ

    4x (I.M.O. by round)
    100 @ 2:00 25 FAST/75 AE
    100 @ 2:00 50 FAST/50 AE
    100 @ 2:00 75 FAST/25 AE
    100 @ 2:00 FAST (59.8, 1:08.0, 1:07.4, 56.2)

    200 EZ

    20x100 @ 1:10 swim w/ paddles + fins + snorkel focus on technique
    200 EZ

    Total: 6300
    Swim Workouts
  7. 9|30|13

    by , September 30th, 2013 at 09:01 PM (Blog)
    20 x 25 fr on 1:00, one breath to the right for each
    • first couple were comfortable to get my feel, the remaining were 16's

    5 x 50 fr (broken down to 25's) on 2:00 as 2/3 length sprint, easy the rest of the way
    • coasted in the 1st 25's on 17-18's

    Have not been in the water in over 72 hours. Had 30 minutes today so I tried to make it tough and productive, with speed. Didn't end up as fast twichy as planned due to the time constraint governed interval, but my efforts were solid.
  8. Monday, September 30, 2013

    by , September 30th, 2013 at 08:28 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 85 Water temp 78
    Sunny, cloudy, humidity at 75%

    After meetings all morning and then a dental appt., by early afternoon stopped at FGCU and did 3K as;

    Warm up
    200 RIMO
    200 IM as 25K/25DR

    20x50 Kick on 1:00, 5x each stroke
    ---100 Bk SPL-8/9
    40x25 on
    :30, 10 each stroke
    ---100 IM EZ DPS
    10x100 FR pull w/AP on 1:30, steady
    desc 1-10 *1:12-1:05

    Did 2K Sunday as 1K kicking, 1K FR
    dr-swim w/snorkel-paddles-fins. Tomorrow I will return to the early morning sessions.
    Swim Workouts
  9. Monday, September 30, 2013 9:00-10:00am

    by , September 30th, 2013 at 02:44 PM (Fast Food Makes for Fast Swimming!)
    Quite a crowd today at the pool. It was a dreary rainy day outside all morning, and I guess it made tons of people come to the pool. I had to park way out along the street today... and actually walk for my warmup. They were apparently doing Tai Chi on the pool deck this morning, which brought another 20 or so people and their vehicles to the eastside pool today. I guess doing it in the humidity helps you sweat more?


    200 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board

    400 IM (first 50 of FLy was drill, otherwise all pretty good effort)

    6 x 150 Free Pull @ 2:00
    first 4 were okay, the last 2 I starting feeling yesterday's workout in my arms

    Kick Set w/ short fins:
    • 200 SDK on back @ 3:00
    • 150 SDK on back @ 2:30
    • 100 SDK on back @ 1:30
    • 50 SDK on back @ :30 (I think I was under :31 this time, but not a full :30 yet)


    100 EZ

    16 x 25 @ :30 (Odds Fly Fast, Evens EZ Free)

    100 Kick/Float w/ board and out

    3000 Yards
  10. Workout 09/30/13: noon

    by , September 30th, 2013 at 01:09 PM (Maple Syrup with a Side of Chlorine)
    I was dragging yesterday and this morning, even going back to bed after dropping the kids off at school. Went for a walk with my wife to do some errands downtown, then I hopped in for a swim.

    200 Fr/200 IM drill/200 Bk

    Kick Swim Pull w/ snorkel (board, agility paddles, buoy)
    050 100 200
    100 150 300
    050 100 200

    50 EZ and out
    (Solo/Rec/1900 yds/30 min)

    Kinda figured I'd feel like crud in the water, too. I was going to repeat the main set with the shorter distances, but given my energy level and the hot water streaming in through the jets, I called it a day. Off to see my son's football game later this afternoon.

    Updated January 5th, 2014 at 04:48 PM by rxleakem

    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/01/2013

    by , September 30th, 2013 at 12:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:45
    3 X 100 1:50
    2 X 200 3:20
    1 X 200 KICK 5:00
    4 X 100 KICK 2:15
    1 X 100 SWIM -

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds. Choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    15 X 100
    All swims free on 1:40...except...
    #4: fly #8: back #12: breast on 2:10

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Week 53 - Monday(1 Year Anniversary)

    by , September 30th, 2013 at 08:11 AM (After a long rest)
    I woke feeling pretty good this morning. I was hoping we would do the 300 test set and my wish was answered. The old expression of watch what you ask for came true today. We dropped the send off time and I was hurting really bad. Overall this was a really long workout and I hurt bad, but I was able to hold a good pace.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 on 50 swum 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim100 easy

    Main set
    10x300 pull with paddles on 3.20
    100 easy
    3x(3x50 kick on 45, 3x50 free active recovery on 45)

    Warm down
    100 easy

    Total 5400scy

    My 300s were pretty good but I fell off on 8,9 and 10. I went 3.01,3.03,3.03,3.03,3.03,3.03,3.03,3.05,3.08,3.09. The kick set was hard and I held 38-40s. I am thinking of swimming an open water swim this weekend. A couple of guys on our team are doing it and we suggested putting together a relay. So i will do the swim, a friend from work will do the bike and then one of the guys I swim with who is doing the swim on a sprint will do our run. The relay will be a Standard triathlon. Everyone keeps telling me how much fun it will be so I will give it a go. One year back in the pool and despite feling really beat today I don't feel half as bad as I did one year today. It's been an awesome year and I have had a lot of fun. Hopefully I will have many more years of enjoyable swimming.

    Updated September 30th, 2013 at 01:41 PM by StewartACarroll

    Swim Workouts
  13. Monday and not much speed today

    by , September 30th, 2013 at 07:38 AM (Mixing it up this year)
    Just didn't have much speed. My stomach was acting up yet I still kept swimming.

    500 free
    500 free kick
    1650 free broken 1-2-3-4-5-6-7-8-9-10-11 @:05RI w/paddles & bouy think I miscounted on one doing an extra 50 since I seemed to be holding 40-42 per 50 but my final time after subtracting the rest was 23:45 with an extra 50 that is good
    350 free w/snorkle maintain 6 beat kick
    300 free kick w/zoomers
    200 breast kick

    Total 3500 yards
    Swim Workouts
  14. Saturday in hot water again - 85 degrees

    by , September 30th, 2013 at 07:34 AM (Mixing it up this year)
    This time I was coaching some in between sets yet I managed some good swims.

    500 free
    500 free kick w/zoomers
    5x200@3:00 Free w/paddles & bouy went 2:40, 2:40, 2:38, 2:36, 2:35
    5x100@2:00 Back w/paddles went 1:38, 1:36, 1:32, 1:31, 1:26
    500 free w/snorkle maintain 6 beat kick
    500 free kidk w/zoomers every 3rd 25 fast
    200 free EZ
    300 breast kick

    Total 4000 yards
    Swim Workouts
  15. Sunday, Sept. 29, 2013 1:00-2:15pm "Stolen and Perfected"

    by , September 29th, 2013 at 06:28 PM (Fast Food Makes for Fast Swimming!)
    Today's workout main set was originally blogged by Water Rat in Long Course Meters. It would've been killer to do that set in LCM for sure! Well, Fortress stole it from him (before I could) and did it with the same intervals in Short Course Yards. Good idea I thought. Well, I of course had to steal from her, who stole it from him, and give it a little more twisting to perfect it for me.


    500 Free
    Kick w/ short fins:
    • 200 SDK on back @ 3:00 (went 2:30)
    • 150 SDK on back @ 2:30 (went 1:55)
    • 100 SDK @ 1:30 (went 1:17)
    • 50 SDK on back @ :30 (went :31) just can't get down to the :30 on this yet.


    Main Set:

    (14 x 150s) I was going to do the 16 like the set had, but I was toast at that point
    1 x 150 Fly @ 2:30
    4 x 150 Free @ 2:20
    1 x 150 IM @ 2:30 (no free)
    3 x 150 Free @ 2:10
    1 x 150 Fly @ 2:30 (this one was ouchy...)
    2 x 150 Free @ 2:00
    1 x 150 IM @ 2:30
    1 x 150 Free @ 1:50

    10 x 50 Flutter Kick w/ board "EZ" @ 1:00 (:55s)

    4 x 100 Free Pull Cooldown @ 1:30

    4000 Yards

    Adding the fly and IM work to the main set gave it just the right amount of "uh-oh" that I needed to keep from getting bored with an all-free long set like that. I also had my YMCA buddy doing the set alongside me, though he was doing 100s instead of 150s on the same intervals. It always helps to have a partner to swim with.
  16. 4400 SCY

    by , September 29th, 2013 at 05:29 PM (Alex's swim journal)
    Today's workout felt a lot better... I finally loosened up at some point during the fly set. Rather than try to do sets on all the strokes hard today, Scotty and I focused on our primary strokes/events (fly and bk for me, fly and br for him); so when I swam the back set we were neck and neck because he was swimming breast. It was a pretty brutal main set though, especially after the week I've had.

    Warm-up (1000):
    5 x thru
    --100 fr
    --50 bk
    --50 br

    MS1 (1200):
    --1 x 200 fly on 4:40 (3:29)
    --100 recovery
    --2 x 100 fly on 2:20 (1:40, 1:44--yuck)
    --100 recovery
    --4 x 50 fly on 1:10 (:46, :47, :47, :47--I was ecstatic about this pace)
    --100 recovery
    --8 x 25 fly on :35 (these were all around :25... not so great, but just trying to power through at this point)
    --100 recovery

    MS2 (1200):
    --1 x 200 bk on 4:40 (3:20)
    --100 pull recovery
    --2 x 100 bk on 2:20 (1:36-1:38)
    --100 pull recovery
    --4 x 50 on 1:10 (:46-:49)
    --100 pull recovery
    --8 x 25 on :35 (all around :25 again)
    --100 recovery

    Cool-Down (1000):
    master's minute
    --100 EZ
    --500 breast, slow but working on streamline, trying to get as much distance out of each stroke (this was more relaxing than I thought it would be).
    --100 pull
    --50 fly (relaxed, 6-7 strokes per length)
    --100 pull
    --50 fly (again, very relaxed)
    --100 pull

    TOTAL: 4400 SCY/~100-110 mins


    The point of the 200 fly and back was not to swim all out, but to try to maintain form while swimming moderately hard... be about :10 off best time, which is exactly where I ended up. The 100s would be about the same pace... though obviously less relaxed, because the body was really feeling it... nonetheless, the rest at the 100 mark made it easier to maintain form in this 200-yard segment. I was hoping to do the 50s in goal pace and that's what I did (to my surprise, holding :47s on fly)... at least on fly, the back was a little shaky, but I could feel the fatigue setting in at that point. The 25s felt a little slow, but again, I felt like I just needed to maintain form on these.

    The recoveries and the free in the cool-down were all pull w/ buoy to give my legs a bit of a break and to help me to focus on rotation and some other things on the front end of my freestyle. The 500 breast was really just to help me stretch it out a bit on that stroke, nothing hard because I'm not going to do a 200 breast anytime soon... focusing on 200 fly and back... but I still want to put in some time on form with breast to help my 400 IM.

    All in all, I did 750 in moderate to slow breast today, 900 in decent fly, 1050 in back.
  17. Busy week, tired body...

    by , September 28th, 2013 at 11:59 PM (Alex's swim journal)
    Haven't had a chance to check in on the blog much this week. Most of my swims have been very short with a lot of drill. My body has just felt worn out this week. I did 2000 Wednesday evening around 8PM, 1200 on Friday morning early, and 2300 today. Today's swim was at the Elmhurst, Illinois YMCA, I had my swim kit in the car and decided to stop in after finishing up with a conference at the college. I figured I wouldn't get back to Kenosha in time to get over to the Y. It felt good to swim, but I was watching the pace clock and I was really slow.

    The big workout for me toward the end of the week was a 4500-yard stroke fest on Thursday. Scotty did this one with me, so we were able to push each other, but I was a lot more tired after this one than I was after Tuesday. Tuesday's hard 50s free BTW left my lats really sore. It took me a thousand yards into Thursday's workout before I could shake off even just a little of the stiffness. Here's what I did:

    WU (1000):
    400 EZ swim pull/free
    4 x 100 IM on 2:00
    4 x 50 fr on 1:00

    MS (3200):
    3 x 100 fly on 2:20 (1:39, 1:42, 1:44)
    100 recovery
    6 x 50 fly on 1:10 (all :49s)
    100 recovery
    3 x 100 bk on 2:20 (can't remember what these times were, maybe around 1:40... not very fast)
    100 recovery
    6 x 50 bk on 1:10 (:43, then :45s, last one in :46)
    100 recovery
    3 x 100 br on 2:20 (1:45-1:55?)
    100 recovery
    6 x 50 br on 1:10 (mid :50s)
    100 recovery
    3 x 100 free on 2:00 (1:25, 1:27, 1:28)
    100 recovery
    6 x 50 fr on 1:00 (low :40s)
    100 recovery

    CD (300): 100 pull, 100 fr, 100 bk

    TOTAL: 4500 SCY/110 minutes

    Looks like my weight has finally stabilized in the mid 160s after two and a half months of eating completely vegan. I've been taking a multi-vitamin, but I picked up a multi-vitamin today with a little extra B-6 and B-12, just in case there is any deficiency there. I know that the average person can get more than enough protein from the vegan diet, but am wondering if some of my fatigue isn't due to the fact that my protein requirement might be higher than the average person. I have been trying to time my protein for maximum recovery too... so I take a plant-based protein supplement after my really hard workouts. I'm eating more tofu and almost an avocado a day--along with the normal regimen of legumes, nuts, and high-protein whole grains--to try to keep the protein intake high. And this week I scaled back a lot on the strength training. I don't know. I might have to take a protein supplement every day, instead of just after the tough workouts. I'm also burning the candle at both ends at work. Hoping I'll bounce back some tomorrow morning.
  18. Workout 09/29/13: morning

    by , September 28th, 2013 at 11:22 PM (Maple Syrup with a Side of Chlorine)
    Missed a run yesterday, and was able to enjoy sleeping in a bit today and making pancakes with the kids before heading to Masters practice. Greg and Kevin where there, and Gail joined us for a bit doing her own thing.

    4 x 100 on :20sr
    4 x 50 kick on :20 sr
    4 x 50 pull with buoy on :20sr

    Main set:
    - 2 x 200 on :20sr (50 no-free) - I did 250s
    - 4 x 100 on :20sr (last 25 FAST) - I did 125s
    - 1 x 400 (long and strong) - I did 500
    - 4 x 100 on :20sr (even pace) - I did 5 on 1:25, went 1:04 on the last one

    12 x 25 on :40 (I worked uSDK on odds)
    200 loosen and out
    (Masters/Rec/3300 yds/65 min)

    Good practice, with a main set style that the guys like. They were happy not to be staring down 50 x 25's again to finish off the set!

    After practice I jogged over to meet my wife at our friend's house. I didn't end up running yesterday, so took the opportunity to sneak one in today. They are heading down to Victoria, Virginia, so I think some pool tourism might happen when we venture down that way. I jogged home, completing a 1.8 mile loop in about 17 minutes.

    We gathered up the kids and went apple picking, a neat adventure to share with the exchange kids during a spectacular day! After supper I got a small campfire going and we had smores, with my mother-in-law joining us. After a dip in the hot tub I'm ready to crash!
  19. Sat., Sept 28

    by , September 28th, 2013 at 06:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    8 x 50 @ :10 RI
    odds = front scull
    evens = caterpillar fly drill
    8 x 25 shooter w/fins @ :40
    100 EZ

    Main Sets:

    8 x 25 burst + cruise
    100 EZ

    ascending rest set:
    4 x 25 fly @ 100 pace @ :30
    100 EZ
    5 x 25 back @ 100 pace @ :35
    125 EZ
    6 x 25 breast @ 100 pace @ :40
    150 EZ
    7 x 25 free @ 100 pace @ :40
    175 EZ
    8 x 25 dolphin kick w/board & fins @ 100 pace @ :45
    200 EZ

    3 x through:
    4 x 50 free w/fins & paddles @ :50 (by round: 29s, 28s, 27 highs)
    50 EZ
    1:00 rest

    150 EZ

    Total: 4000


    I wanted to try and get in more of a quality aerobic workout today. I think both sets were fairly hard and accomplished that. I got stuck in massive traffic on the way home on the parkway again. I need to find some alternate way to get home. GPS is no help. We have friends visiting this weekend who are about to arrive momentarily!

    I did get 5 swims in this week - the first time since early June!

    Updated September 28th, 2013 at 07:36 PM by The Fortress

    Swim Workouts
  20. Week 52 - Saturday

    by , September 28th, 2013 at 01:45 PM (After a long rest)
    Today's workout
    16x50 free on 40
    12x50 with fins on 1min underwater including the turn and push off followed by easy back
    6x200 Free easy on 2.30
    8x50 kick on 1.10 best average
    400 easy

    Total 3400scy

    The underwaters with turns under water were surprisingly hard. I held 2.10s on the 200s and felt pretty good and easy. The best average kick I went 33,35 36,36,36,36,37,38. I was really happy with these and finally feel like I am getting a respectable kick. I still have a lot of work ahead on my legs.

    The workout was a short one due to an inter squad meet that my daughter swam in. She got a couple more BB times and dropped 6 seconds on her 50 fly. She just missed the A time on this which is amazing since she could not really do a legal 50 fly just about a year ago.

    We followed the workout with circuit and strength training in the weight room. Like Thursday we did 10,8,6 reps per machine by circuit.

    3x(bench press, seated row hands inside, seated row hands outside, leg extension, lower back machine, leg curls per leg, inclined bench, military press, lat pull down with hands inside, lat pull down with hands outside)

    I was really beat at the end of this but watched my daughters meet and had great fun seeing her enjoy her swimming. I wish I was still at the point of dropping 6 seconds on a 50. She is doing great and I am trying my best to not interfere; it's so hard.

    Updated September 28th, 2013 at 01:51 PM by StewartACarroll

    Swim Workouts