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  1. Challenging today

    by , August 26th, 2015 at 08:13 AM (Mixing it up this year)
    I wanted an easy day but there wasn't enough lane space.

    6x100 free
    20x50 free on :20, :15, :10, :05 RI
    2x500 free for time descend went 7:17 and 7:07
    4 times thru 1 of each stroke
    75 drill
    25 swim

    Total 3000 yards
    Categories
    Swim Workouts
  2. 8|25|15 SCY and drylands

    500 worth of drills using fins

    50 fr off block 27 high - 28

    50 bk in 38

    50 br in 43

    100 fr from block in about 1:07

    10 x 30m on 1:00
    • as 15m back stroke start/SDK/breakout to fr and 15m easy


    11 x 50 fr on 1:00
    • held 38's for most



    Changed my sprint stroke recently, it's not quite as fast as the less efficient former one but maybe I can make it work in the future.

    Meet last weekend, and had a great time with my team, I missed the 100fr and 50 bk. I don't have any times, but I know there wasn't any PB's in my target event. I believe I did get personal best times in the 50 fl and br, However the br was a first time experience and I've somewhat sandbagged the fly (and bk) along the way through prior events to save the legs in target fr relays and 50s. The Growler meet was outside and quite enjoyable and the water was surprisingly chilly for being outside.

    My left adductor I believe is highly irritated. I think from breaststroke. It's upsetting, not that I'm fast at br, but because I'm finally figuring out br after 7 years swimming experience. It's been about 2 months like this. The worse part is it's almost impossible to ice the area due to location

    Updated August 26th, 2015 at 01:57 PM by __steve__

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    Uncategorized
  3. Workout 08/25/15: OW Raponda

    by , August 25th, 2015 at 09:47 PM (Maple Syrup with a Side of Chlorine)
    Today classes started at the college so I went to Chapel this morning, then worked on fixing a broken privacy blind on the side porch.

    The Rec is closed so I set up four OW swims over the next two weeks. Today was at Raponda, and Greg and Rachel came along with my wife! I have been helping her with becoming more comfortable breathing, and she swam about 800yds out to the raft and back while we went out on the lake. I really proud of her for rocking her first open water lake swim! We logged just over a mile on the east side of the lake, as a powerboat or two stayed on the western shore.

    Here's a picture from before the swim...

    Updated August 25th, 2015 at 09:53 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  4. Tuesday, Aug. 25

    by , August 25th, 2015 at 03:26 PM (The FAF AFAP Digest)
    Swim/LCM @ Lebo w/Nageur

    500 various
    4 x 25 scull + 25 DPS free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    10 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    4 rounds: (interval varied from 1:00-1:15
    1 x 50 dolphin kick on back
    1 x 50 done as 25 UW + 25 EZ
    1 x 50 DPS back w/paddles
    1 x 50 DPS free w/paddles
    150 EZ

    -- That was all we got in during the adult only hour swim. We waited for them to switch the pool to SCY and then did a little more ...

    50 EZ
    5 rounds:
    4 x 25 @ :45
    -- either 100 pace or power kick @ 100 pace
    150 EZ

    Total: 2350 LCM + 700 SCY


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


    I had planned on going to the gym today. But a friend wanted to swim at Lebo and I can't resist the opportunity to swim with actual humans. I'm too tired to hit the gym now, but I'll definitely go tomorrow. If the Pitt pool doesn't open this week, and I've heard gossip that it may not, then I'll swim with Sewy masters on Friday.
    Categories
    Swim Workouts
  5. Great swim today

    by , August 25th, 2015 at 07:22 AM (Mixing it up this year)
    This was my first day in 2 weeks that I was not on-call at my job. I did a straight 1 hour swim SCY and was able to do 3900 averaging 1:32's. Finished with a 100 kick and a 200 EASY swim. Probably not enough but that was all the time I had.

    Friday I am going to do LCM and see how far I can get.

    Total 4200 yards.
    Categories
    Swim Workouts
  6. Post meet stretch out

    Only five us us tonight. Nothing intense.

    400 (used snorkel and bouy)
    200 free (25rt/25left)
    50 kick
    200 IM drill

    8 x (50 free @ 60 +25 stroke build @ 30)
    6 x (75 back @ 1:40 + 100 free @ 1:50)
    4 x (50 breast @ 1:15 + 100 free @ 1:50)
    coaches audible here
    200 of various breast drills
    100 EZ

    3400 scy

    Lots of coaching feedback tonight and just stretching out
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  7. Sat-Mon, Aug. 22-24

    by , August 24th, 2015 at 06:16 PM (The FAF AFAP Digest)
    Saturday:

    Went to a 60 minute vinyasa basics class. I knew it would be pretty easy, and it was. Then Mr. Fort and I took Fort Dog our for a 4 mile walk.


    Sunday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 free w/paddles 2 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    20 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    -- My first couple 50s were faster than my typical 100 pace with no extra effort.
    50 EZ
    8 x 50 dolphin kick on back w/fins @ 1:00
    100 EZ

    Total: 2500m


    -- Did 30 minutes of foam rolling and rehab exercises before going to yoga.


    Vinyasa, 75 Min

    I went to the Yoga Flow studio instead of the Power yoga studio, seeking a slightly easier workout. And it was, though yoga is always a bit taxing on the legs.


    Monday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 DPS free w/paddles
    50 EZ
    8 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    50 EZ
    8 x 100 @ 2:00
    odds = free w/paddles @ 200 pace
    evens = EZ kick w/fins
    10 x 50 dolphin kick on back w/fins @ 1:00
    150 EZ

    Total: 2650 m

    Then I took Fort Dog for a 5 mile walk.



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


    I was a bit tired at the pool today. After being a bit slow on the 100 pace 50s, I defaulted to more aerobic work. I heard today that Pitt might not open this week ... Though I've been enjoying swimming outside in the nice weather, I am really looking forward to getting back to short course. I've been in a rut with my workouts, doing the same ones repeatedly. There's so much more variation in short course. And I'd like to get my backstroke back on track. To the gym tomorrow!

    Updated August 24th, 2015 at 07:55 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  8. Growler Meet in Mt Pleasant

    Had a fun weekend of swimming. For me it can't get any better than an outdoors SCY meet. It was great seeing Steve again. The dude has one long stroke.

    We used this as a training meet and a continuation of me seeing if I could race with my new found technical improvements. The times weren't there however my strokes looked much better. I'll take it.

    My times were a bit slow and somewhat embarrassing. It's tough on the ego to not hit a range of acceptable times.

    Sat-> 100 IM, 50, 100 BK, 200 and 100 BR
    --These are all off events for me. I had about 15 min between each race. Nothing spectacular here.

    Sun-> 500, 2BK, 2IM, 2BR and 100
    --Definitely more my speed. The first three of the day felt really good and were respectable.

    We only had seven swimmers there and still managed to barely get third place. The importance of this is that we won a couple of growlers of local beer. Third never felt so good.
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  9. Week 152 - Monday

    by , August 24th, 2015 at 09:27 AM (After a long rest)
    I had a restless night of sleep but woke ok. I suspect I will be tired later today. I kept thinking I had forgotten something for my upcoming trip to Austin/San Antonio. I never could figure what if anything I had forgotten.

    The pool was setup scy. I found today really tough but worked the main sets hard.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    8x200 IM on 3mins descend 1-4
    100 easy
    4x(4x50 kick on 1min, 200 free with paddles on 2:30)

    Warm down
    200 easy

    my descends were pretty pathetic but my times were good. I dropped from 2:23-2:19 on both rounds. I felt ok but was a little short of breath on this set. This was a whooping! These were great times for me though. On the kick and 200 free set I held 40s on the kick and the went 1:58,1:57,1:56 and 1:54. These are stellar times for me; I just wish I felt better. These really hurt! Despite feeling short of breath today my times were awesome and I am pleased with how I did today.

    Now ow I am off to Austin/San Antonio for a whirlwind business trip! I am going to try to swim at Northside tomorrow.
    Categories
    Swim Workouts
  10. Ladder sets...

    by , August 24th, 2015 at 08:49 AM (Alex's swim journal)
    I climbed the ladder 3x today, and was exhausted toward the end of the third one. This gives me a pretty good idea about where my fitness is starting out this year too... from here I should be able to reduce the rest intervals or perhaps even do longer distances (starting with 4 x 50 and ending with 1 x 400), all while trying to get down to that mythical pace of 1:20/100.

    WU (1000/19:00):
    400 EZ fr on 7:00
    4 x 100 fr on 1:45 (1:25-1:27)
    4 x 50 fr on 1:00 (:40-:41)
    1:00 rest

    MS (2400/48:00):
    8 x 25 fr on :30 (:18-:19)
    4 x 50 fr on :1:00 (:39s)
    2 x 100 fr on 2:00 (1:22, 1:21)
    1 x 200 fr on 4:00 (2:49)
    8 x 25 fr on :30 (:18-:19)
    4 x 50 fr on :1:00 (:39s)
    2 x 100 fr on 2:00 (1:21, 1:20)
    1 x 200 fr on 4:00 (2:48)
    8 x 25 fr on :30 (:18-:19)
    4 x 50 fr on :1:00 (:39s)
    2 x 100 fr on 2:00 (1:23, 1:23)
    1 x 200 fr on 4:00 (2:55)

    CD (300/6:00):
    4 x 50 EZ fr on 1:00
    100 EZ bk on 2:00

    TOTAL: 3700 SCY/73 mins
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  11. Workout 08/22/15: OW Raponda

    by , August 22nd, 2015 at 09:40 PM (Maple Syrup with a Side of Chlorine)
    I woke up early today to help escort my friend Tim. He concocted a homegrown Iron Man triathlon, swimming 2.4 miles over at Raponda, then a 112 mile bike ride through three states, and finally a marathon 26.2 mile run. All on his own, which has to be the most difficult thing to do!

    I was able to stay for half of his swim before leaving for work. Tim was smooth in the water and had a lot of friends to help - Melissal, Rachel (fresh off their IM Mount Trebulant in Canada last week), and Rachel's husband were on SUPs, Tim's oldest son kayaked, and Carol swam the whole way.

    He finished in just over 14 hours (he had some issues during the run and ended up powerwalking for over half the distance) to a crowd of 50 or more cherring at the finish line at our local HS. A great feat!

    Some pics I took can be found here on fb.

    Updated August 25th, 2015 at 09:51 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  12. Week 151 - Saturday

    by , August 22nd, 2015 at 12:56 PM (After a long rest)
    I was really tired last night and went to bed early. I slept really well and woke up feeling good this morning. I was anticipating our 16x100s set and honestly had a little dread in the back of my mind as I headed to the pool. Luckily for me Tom said we would not be doing the 16x100s set today. He said we worked our tails off yesterday and he wanted to ease us back in; I could help but think, I wished he had applied this earlier in the week when we did our 16x50s set.

    Warm up
    400 free with snorkel on 6mins
    300 catchup on 4:30
    200 IM drill on 3mins
    100 free on 1:30

    Main sets
    6x(100 kick with fins straight into 2x25 underwater with 15 seconds rest at 25 and 30 seconds rest between rounds)
    4x50 DPS reducing by 1 each 25 on 1min
    4x(100 IM fast on 1:30, 2x50 drill swim in IM order on 1min)
    100 easy
    50 from a drive afap

    Warm down
    200 easy

    Despite not doing the 16x100s today this was not an easy workout. I kicked on my back on the set with fins and went for it on the first 100 and went :52 and then tried to hold this time throughout the 100s kick portion. On the last 2 rounds I slipped to :53s. On the underwater I was able to go halfway down the pool on the first 25 and then managed to go underwater on the second 25. on the DPS I was able to drop from 11 strokes to 7 strokes over the set. I was trying to work both my stroke, kick and underwaters as I dropped my stroke count. On the IM sets I went 1:05,1:05,1:04,1:03 and felt tired but strong. I feel like my fly and breast have improved this long course season. I will likely swim some more IMs in some masters meets this scm season. On the 50'from a dive I had a slow and crooked dive but felt fast and Tom called out 23 based on his send off and the clock on the wall. I was pleased with this.
    Categories
    Swim Workouts
  13. Week 151 - Friday

    by , August 21st, 2015 at 08:59 PM (After a long rest)
    Islet great last night but woke a little stiff and sore. It's always tough getting back into training and this week has been no exception. Once again we are setup for scy.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    4x(100 IM on 1:20, 100 kick on 1:40, 50 under water on 1:30)
    100 easy
    4x(4x25 on 40, round 1 easy DPS, round 2 overkick, round 3 underwater off walls to 15m line, round 4 afap no breathers)
    100 easy
    8x(partner up with swimmer 1 going 100 fast, while swimmer 2 does vertical dolphin kick with heads out of the water, at the end of the 100 switch)

    Warm down
    200 easy

    I felt pretty stiff on the warm up but did loosen up and caught fire on the IM set going 1:07, 1:05, 1:03, 1:01 on the IMs and held 1:20 on the kick. I breathed 1-2 per length on the 50 and used it as active recovery. I felt good! The 25s I was coming in over 15s until the last round where I went 12s. On the partner set my partner is pretty quick and he started out around 58-59s and we were alternating pretty well but he slipped a little after the first two and to stick to the leaving on the top I had to gradually drop my times as he slowed down. I ended up dropping to :57s and then on the last 2 went :56s. Unlike the 16x100 set we do where we get rest this was especially tough due to the no rest. Time get getting in our case if we hung on the wall for more than a second or two after we finished. This was tough!
    Categories
    Swim Workouts
  14. Thur-Fri, Aug 20-21

    by , August 21st, 2015 at 05:20 PM (The FAF AFAP Digest)
    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 DPS free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    6 rounds (odd rounds swim, even rounds kick)
    3 x 50 @ 200 pace @ 1:00
    1 x 50 EZ @ 1:30
    8 x 25 UW + 25 EZ w/fins
    100 EZ

    Total: 2600


    Friday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    5 x (50 AFAP w/fins + 150 EZ)
    -- fly (26s), breast (30s), kick (27)
    10 x 50 kick w/fins @ 200 pace
    100 EZ

    Total: 2550


    Drylands:

    rehab ex
    streamline crunches, 2 x 50
    straight arm dips, 75 x 3 x 15
    hip abductors, 120 x 4 x 5
    tricep press, 70 x 4 x 8
    good mornings, 70 x 4 x 6
    extreme angle step ups w/bar on shoulders, 40 x 4 x 8
    DB rows, 35 x 4 x 6 each side
    explosive leg extensions, 120 x 4 x 5
    saxon side bends, 15 x 3 x 8
    explosive fly pulls on double cable machine, 22.5 x 2 x 5*

    * I ripped this exercise off from Erica Braun. But the explosive nature of it seems hard on the old bicep tendons.


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


    I've had a bit of a summer cold the last few days and had been dragging, but I felt much better today. I'm extremely happy that Lebo has changed its hours and will be open all next week for adult swim. That will save me a lot of driving to Sewickley. And I am back to coaching next week after a two week layoff. I miss my swimmers!
  15. 4000 SCY; 2 pyramids on top of a plateau

    by , August 21st, 2015 at 05:10 PM (Alex's swim journal)
    4000 SCY/ 75 mins. Began this one with a hard climb (the kick set) before ascending the plateau and (re)discovering the pyramids.

    Warm-up (1200/20:00)
    6 x 200 fr on 3:20 (evens w/ pull buoy)

    Kick set (600/10:00):
    6 x 100 kick on 1:40 (w/ long fins: front w/ board, side, bk streamline, repeat)

    Plateau (1000/19:00)
    4 x 250 on 4:30 (swum as 200 bk + 50 fr recovery)*
    1:00 rest

    Pyramid set (1000/20:00)**:
    2 x thru:
    25 fr on :30
    50 fr on 1:00
    75 fr on 1:30
    100 fr on 2:00
    75 fr on 1:30
    50 fr on 1:00
    25 fr on :30
    100 EZ bk recovery on 2:00

    Cool-Down (200/4:00):
    4 x 50 EZ fr on 1:00

    *This was tough, I was way stiffer on this set than when I did it earlier in the week, backstroke just felt labored and not at all smooth, so I had a hard time making the intervals.
    **Been a while since I've done a pyramid; tried to hold that 1:20/100 pace throughout, but the 75s were around 1:01 and the 100s came in at 1:22. Again, just feeling a bit off today. Maybe it was the altitude up there on top of figurative mountain.
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  16. Bike and Swim...

    I got some some more hypoxic training on my 20 mile bike ride down to the inlet and back. Every time I passed road work or building constructions or guys blowing cut grass into the street I held my breath.

    Then I went down to the Gulf. It was flat as a pancake. I swam from one high rise and back to another equaling a mile. Saw thousands of minnows and one striped fish about 2 feet long. I kept my eyes out on the horizon for triangles, after all it was shark week recently and there might be a few straggler still celebrating. Not even a jib and a main sail triangle in sight. No motor boats, either…quiet.

    I am nervous about the postal swim on Sunday. Its been a few years since I swam a 5k, but I also look forward to the camaraderie. It should be fun.
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  17. Meet Results 2015 SPMS and Southwest Zone Summer Champs LCM

    by , August 20th, 2015 at 01:00 PM (Ande's Swimming Blog)
    Men's Results

    Last week I raced in the
    2015 SPMS and Southwest Zone Summer Championships LCM
    Mission Viejo, CA

    I trained pretty well this summer then got sick with a cough and cold on Tue Aug 4th. I started feeling a little better around Tue Aug 11 but kept coughing and am still coughing today on Thu Aug 20.

    Here's how my training went after I got sick.
    X = did not swim

    Tue 4 swam
    Wed 5 X missed work
    Thu 6 X missed work
    Fri 7 (swam a little) worked for 1hr then went home
    Sat 8 X
    Sun 9 X

    Mon 10 X
    Tue 11 swam around 1000
    Wed 12 swam around 1500
    Thu 13 X
    Fri 14 X

    Sat 15 meet
    Sun 16 meet

    I thought about cancelling but since we arranged all the travel, I went ahead.
    I decided to skip the 400 IM on Fri and the 100 bk on Sat.

    On a whim, I asked if I could deck enter the 800 & they let me.

    All things considered I guess I swam OK.

    Sat

    Men 50-54 50 Meter Butterfly Finals
    ================================================== ====
    Pl Name Age Club Seed Time Final Time Points
    ================================================== ====
    2 Rasmussen, Anders M 52 TXLA 27.56 28.62 7.00

    disappointing & slow.


    Men 50-54 200 Meter Butterfly Finals

    ================================================== ====

    Pl Name Age Club Seed Time Final Time Points
    ================================================== ====

    2 Rasmussen, Anders M 52 TXLA 2:32.38 2:38.61 7.00
    36.00
    1:17.62 (41.62)
    2:02.56 (44.94)
    2:38.61 (36.05)

    I tried the glide fly for 150 then reg for the last 50
    didn't work as well for me as "my save your legs fly with a 1 beat kick"

    Sun

    Men 50-54 50 Meter Breaststroke Finals
    ================================================== ====
    Pl Name Age Club Seed Time Final Time Points
    ================================================== ====
    2 Rasmussen, Anders M 52 TXLA 34.57 35.05 7.00

    breastroke confuses me, felt awkward


    Men 50-54 50 Meter Backstroke Finals
    ================================================== ====
    Pl Name Age Club Seed Time Final Time Points
    ================================================== ====
    1 Rasmussen, Anders M 52 TXLA 29.99 29.97 9.00


    Men 50-54 50 Meter Freestyle Finals
    ================================================== ====
    Pl Name Age Club Seed Time Final Time Points
    ================================================== ====
    1 Rasmussen, Anders M 52 TXLA 26.29 26.57 9.00


    I just cruised it, I've been faster in practice many times this summer.

    Men 50-54 800 Meter Freestyle Finals
    ================================================== ====
    Pl Name Age Club Seed Time Final Time Points
    ================================================== ====
    2 Rasmussen, Anders M 52 TXLA 17:00.00 10:28.57 7.00

    34.11
    1:11.07 (36.96)
    1:49.43 (38.36)
    2:28.25 (38.82)

    3:07.53 (39.28)
    3:46.94 (39.41)
    4:26.99 (40.05)
    5:07.01 (40.02)

    5:47.25 (40.24)
    6:27.42 (40.17)
    7:07.87 (40.45)
    7:48.22 (40.35)

    8:29.24 (41.02)
    9:09.76 (40.52)
    9:50.23 (40.47)
    10:28.57 (38.34)
  18. Week 151 - Thursday

    by , August 20th, 2015 at 08:40 AM (After a long rest)
    I had another good night of sleep and woke before the alarm went off.

    We upped the number of rounds of abs today and suspect we will do the same next week.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    3x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    4x100 with paddles on 1:30
    8x25 open,close, easy, fast on 1min with fins
    200 easy

    I felt like jello when I dove in today. The abs were hard and I still felt Tuesday on the first round today. Its amazing how a really good long taper brings your fitness level down. It takes so long to build up fitness but so little time to loose it. Hopefully a couple of weeks and I will be back to normal.

    I finally made an appointment to see an orthopedic doctor earlier this week but could not get in until the middle of September. The particular doctor I choose came recommended and as it turns out is the orthopedic doctor for the Dallas Cowboys. One of my team mates worked with him on a shoulder issue and he said he is awesome; very thorough. My right knee still hurts but not as bad as it was going into the taper. If I want to get the swelling up it will take one leg workout. Don't know if I should deliberately enclave it by doing what hurts or just let it be what it is with no pain. I suspect the later makes most sense! I always worry when I go to see a doctor they will not see the problem.
    Categories
    Swim Workouts
  19. A good set event though I didn't feel great

    by , August 20th, 2015 at 07:33 AM (Mixing it up this year)
    It is always good to have a good set even when your not 100%.

    500 free
    500 free kick w/zoomers
    10x100@1:40 free went 1:33, 1:34, 1:33, 1:33, 1:33, 1:30, 1:30, 1:30, 1:30, 1:28
    500 free kick w/zoomers
    500 free

    Total 3000 yards
    Categories
    Swim Workouts
  20. Week 151 - Wednesday

    by , August 19th, 2015 at 09:05 PM (After a long rest)
    I had another good night of sleep and headed to the pool hoping for another LCM workout but alas it looks like we are done with Long course for the year. Tom did say there was talk about switching it at weekends but I have heard that before and it did not happen. Oh well, it is what it is!

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    4x200 kick on 3:15
    100 easy
    16x50 on 1min at 200 race pace
    100 easy
    12x25 with fins underwater on :40

    Warm down
    8x50 delay breath drill

    I felt pretty whacked after the kick set but did great holding 2:43-2:45. I was not anticipating 16x50s and mentally decided to swim them as 4 rounds of 4 increasing my effort as I went through the set. I started out with a :25 which shocked me. I then proceeded to hold :26s until the last 50 where I went :25 again. I did not feel that great at the end but that's the best I have done on this set. Very happy!

    I am taking my USAS coaching certificate tomorrow and have been working on the online portion the last couple of nights. I am really looking forward to getting my certs and I spoke to my wife about coaching one of the kids groups this season. I have a lot of upcoming travel but tom said he would appreciate the help so I am going to try coaching the kids in one of the groups as my schedule permits. I have about a month of travel already planned so I will be hit and miss to start with but will try to plan my travel around the coaching. I hope it works and as long as the kids are ok with me helping out I think it will be great fun. Watch this space!
    Categories
    Swim Workouts