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  1. Tue Mar 15th, 2011

    by , March 15th, 2011 at 12:39 PM (Ande's Swimming Blog)
    Tue Mar 15th, 2011

    weights at world gym

    shifted to the SPEED PHASE
    now working on getting stronger and faster for Zones and Nats.
    I don't really think of this as tapering.
    I'll do some gentle aerobic training to maintain conditioning and some longer fast swims.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY main pool, center course (blocks)
    6:30 to 8:00 dove in around 6:33ish
    trained with marcio and tyler
    beside Larry Jim Mike Yoch and jon
    wore Yingfa Jammer

    WARM UP
    400
    300
    200 k went 2:19
    100

    Main SET:
    4 x 225 on 2:40
    4 x 200 on 2:20

    50 bk fast in heats
    went 26

    4 x 125 on 2:00
    4 x 100 on 1:40

    50 easy

    50 fr fast from block
    went 22.7

    4 x 75 easy on 1:20
    4 x 50 easy on 1:00

    100 fast
    go start
    whitney timed
    went 50.8

    50 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Updated March 21st, 2011 at 10:15 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Distance Day...Again

    by , March 15th, 2011 at 12:19 PM (Year Three: The Road Back)
    Inevitably, Tuesday always comes around. Ugh! Tuesdays are, of course, distance days. And, since I have a very hard time holding a 1:30 pace over large distances (read as anything over 200), these days tend to be quite a struggle for me. So... for today's distance extravaganza, I downgraded the workout from 500s to 450s - those I could make and have :30 or so to catch my breath. Anyway, here's what I did (note this is the "I" part - my training partner swam my 450s as 500s and did all freestyle):

    350 Warm-Up (which seems kind of silly when you look at the rest of the workout )
    1 x 450 Free on 7:30
    1 x 450 Kick on 7:30
    1 x 450 Pull on 7:30
    2 x 450 IM on 7:30 (did w/ fins as 100 IM plus extra 50 kick)
    5 x 100 Free on 1:30 (did 1:25, 1:24, 1:27, 1:25, 1:22)
    1 x 450 Kick on 7:30
    1 x 450 Pull on 7:30
    Total Yards - 4000

    Notes about today:

    1. I felt off from the warm-up. I didn't feel sick, just beat. I suppose that may be from having 8 people visiting my house all weekend and an oven that decided it would be the perfect weekend to die. Maybe.... anyway, I was just tired.

    2. Proud of myself for keeping the 5 x 100 on 1:30 set. These are still a challenge for me (note the very short rest between repeats) and I am always happy when I can keep the interval.

    3. In the end, I was proud of myself for completing today's workout - even as altered as I swam it. To be really honest, I just wanted to quit after the first 450 free. Would've given just about anything to climb out of the pool and sit in the hot tub. But, my training partner just looked at his watch, asked if I was ready, and took off on the next round. What choice did I have but to follow?

    Seriously, sometimes I don't know how people who train alone do it. There are so many days when I've wanted to quit, but see my teammates continuing on, so I just do too. If I were on my own on those days... I just don't know.

    Thanks to my teammates and my training partners - and my coaches - for keeping me going - one arm stroke at a time....
    Categories
    Swim Workouts
  3. Tuesday, March 15, 2011 5:00am

    by , March 15th, 2011 at 10:13 AM (Fast Food Makes for Fast Swimming!)
    I just sent in my USA-S registration so I can get my butt kicked by the age grouper kids this spring and summer in the LCM meets in the area. Happy times there. At least I'll be showing a few of them how to swim the 200 LCM Fly!

    Oh yeah, the pool was extra hot today...muscles just went blah after diving in. The people liked it a lot today.

    Warmup:
    300 Free
    300 IM Drill
    300 Free Pull

    4 x 200 @ 2:55
    #1-2 175 Free, 25 Fly
    #3-4 75 Free, 25 Fly, 75 Free, 25 Fly

    4 x 100 @ 1:30
    #1 75 Free, 25 Back
    #2 50 Free, 50 Back
    #3 25 Free, 75 Back
    #4 100 Back

    4 x 50 Breast @ :50

    6 x 75 @ 1:10
    25 Fast Kick w/ board, 50 Free

    6 x 50 Free
    1 @ each int. :55, :50, :45, :40, :35, :30

    50 EZ
    -----------------
    3100 Yards

    Felt good by the end, despite the warm water temperature.
  4. MATT Tuesday Workout

    by , March 15th, 2011 at 08:41 AM (Pete's swim blog)
    SCY

    400 Warm up

    4 x 100 IM - 1:40
    400 Free - 6:00
    2 x 200 IM - 3:10
    400 Free - 5:45
    100 Easy

    400 Free - 5:30
    400 IM - 6:30
    400 Free - 5:15
    100 Easy

    400 Free Timed (5:05)

    200 Cool Down

    (4000 total)

    Would have been solo today but my son has been getting up and swimming with me. He has made huge progress in the last couple weeks. I'm mostly impressed that a 13 yr old will get up at 4:45 in the morning to exercise on his own.

    Still struggling to break 5:00 on the 400 w/ a drag suit on. Thought I might have had it today but came up a bit short again.
    Categories
    Swim Workouts
  5. Good Backstroke work

    by , March 15th, 2011 at 07:30 AM (Mixing it up this year)
    Today I did manage a good workout with lots of effort.

    600 Free
    400 IM as drill fly, pull back, kick breast, swim free
    5x100@1:45 Back w/paddles & bouy
    500 Free kick w/fins 25easy/25mod/25fast
    5x100@1:30 Back w/fins as 50kick/50swim held 1:20's
    7x100@1:30 Free w/paddles & bouy & tempo trainer held 1:21's
    300 Free EASY

    Total 3500 yards
    Categories
    Uncategorized
  6. Monday, March 14

    by , March 14th, 2011 at 06:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    10 x 25 shooters
    odds = back
    evens = belly

    50 EZ

    6 x 50
    4 x backstroke start + power kick to 15 + cruise (was about a yard short of usual distance)
    2 x backstroke spin drill + cruise

    50 EZ

    4 x 50
    25 AFAP + 25 EZ
    2 x free
    1 x back kick
    1 x fly

    100 EZ

    Total: 1550

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

    Commentary:

    Felt completely blah today. I'm chalking this up to the usual taper blahs plus not doing any speed work over the weekend. Really ready to stop tapering. The last week is always torture.
    I'm starting to feel a little twitchy-b*tchy from all the rest. I got a huge amount of sleep last night (for me), but woke up with a sore neck and shoulder. Glad I have an ART tune up
    appointment scheduled for Thursday.

    Got confirmation from Jeff that he entered me in the 200 back for the Albatross SCM meet as well. So my line up for my first meet as a 50 year old is:

    50 back
    100 back
    200 back (maybe)
    50 fly
    200 medley rela
    The "couples relay" would be fun, but it's right before the 200 back & 50 fly.

    Looks like there's 194 swimmers. And, happily, I've been able to persuade Jimslie to attend!

    I also signed up for Colonies Zones today. My Saturday only line up for my last meet as a 49 year old is:

    100 free (for 50 split)
    mixed 200 medley relay
    50 breast
    100 back
    women's 400 medley relay (fly leg)
    women's 200 free relay

    The only individual event on Saturday that I'm really interested in is the 100 back. I don't recall that I've ever swam the 100 back at Zones before. It's always back to back with the 50 fly, and I usually opt for fly. But since I just logged a 27.2 at Warrenton, I'm going to focus on the 100 back. I wasn't sure what time to enter as I will only rest a few days for this meet. But I went ahead and put in a 1:02.8, which is less than a second off my 1:01.9 Atlanta PR. Hope that's not too ambitious. I may scratch the 50 breast; I'll play it by ear.

    Updated March 14th, 2011 at 11:00 PM by The Fortress

    Categories
    Swim Workouts
  7. Mon Mar 14th, 2011

    by , March 14th, 2011 at 06:12 PM (Ande's Swimming Blog)
    Mon Mar 14th, 2011

    lifted weights at world gym yesterday but did not swim

    I've shifted to the SPEED PHASE
    I'm now working on getting stronger and faster for Zones and Nats. I don't really think of this as tapering. I'll do gentle aerobic training to maintain conditioning and some longer fast swims.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY main pool, center course (blocks)
    Noon to 1:15, dove in on around 12:05
    trained with ritchie and Neal Randall
    beside Larry & Jim
    wore Yingfa Jammer

    WARM UP
    assigned 800
    did around 500

    Main SET:
    assigned:
    4 x 025 on 0:17.5 right into
    4 x 050 on 0:35.0 right into
    4 x 075 on 0:52.5 right into
    4 x 100 on 1:10.0 right into
    4 x 125 on 1:27.5 right into
    4 x 150 on 1:45.0 right into
    4 x 175 on 2:02.5 right into
    4 x 200 on 2:20.0
    take one break some where of your choosing.

    did:
    4 x 025 on 0:17.5 right into
    4 x 050 on 0:35.0 right into
    4 x 075 on 0:52.5 right into
    on the 4 x 100's on 1:10.0
    100, 50, 50 100 fast from a dive easy speed
    went 55 or 6

    on the 4 x 125's on 1:27.5
    i did 75's easy

    on the 4 x 150 on 1:45.0
    i did
    1) 100,
    2) 50 easy 50 skip 50 easy,
    3) 50 easy
    4) 150 strong think I went 1;23 or 4

    on the 4 x 175 on 2:02.5
    did 4 x 125 easy

    on the 4 x 200 on 2:20.0
    did 150, 100, 50,
    then I got out and rested
    thought about doing a fast 200 but decided not to

    whitney timed all of these

    25 fr fast
    went 9.9

    50 easy

    25 fr fast
    go start
    went 9.8

    50 easy

    25 fr fast
    go start
    went 9.7

    50 easy
    then put 2 BIG blue NCAA dots in place on the bottom of the pool

    25 SDK fast
    roll start
    went 9.8


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
  8. Post-meet recovery workout

    Today I swam up at Riverbank State Park with a swim buddy. I just wanted a nice easy recovery day after Sunday’s meet, so here’s what I did:

    1200 lcm warmup

    2 x (500 FR, :10 rest, 400 IM/FR by 50, :20 rest)

    Kick pyramid: 50/100/150/200/150/100/50 @ :05 rest

    Pull pyramid: 50/100/150/200/150/100/50 @ :10 rest

    300 warmdown + play

    The pool was hopping today, but we had only one other swimmer join us, and him only for a short time. I did see an old friend and teammate in the next lane over who is back swimming after some shoulder problems, and chatted with him a bit. Also, one of the regulars up there stopped me mid-set in order to tell me that he’s now able to do a 1:12 100 FR from a push-off when wearing fins and paddles. He then offered his services as a pacer/rabbit if I ever wanted to do some sprints, which I think is his roundabout way of saying he wants to race me? I told him I might take him up on that, and I actually might, if I can convince him to sprint near the beginning or middle of workouts. I’m usually too fried to sprint properly if I wait until the end of my workouts at Riverbank.

    After workout I had to go to my dermatologist’s office to have a small basal cell carcinoma removed. When I had spoken to the nurse about the procedure on the phone, she told me I wouldn’t be able to get in the pool for a week or so after. However, when I asked the doctor how long I should wait to resume swimming, “an hour” was his answer. Hooray! I was worried about having to take time off, but now I don’t have to. Plus, removing the little patch hardly hurt. I’m such a wimp about medical stuff, so now I’m very relieved it’s done.

    Tonight will be my first ballet class of the year, and tomorrow my first rowing class. Sore legs here I come!
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters 5:30 AM Workout -03/15/11

    by , March 14th, 2011 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    1 X 200 3:20 3:00
    Three times through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    8 X 25 sprint kick :45
    1 X 100 swim -

    4 X {3 X 50 1:15
    Choice.
    #1: easy
    #2: build
    #3: fast

    75 easy swim
    1 X 100 @100% from the blocks
    1 X 100 easy
    1 X 50 @ 100% from the blocks
    1 X 75 easy

    1 X 300 4:00
    1 X 200 2:40
    1 X 100*fast* 2:00
    Three times through.

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    Categories
    Swim Workouts
  10. Monday stretch out - 3/14/11

    by , March 14th, 2011 at 01:25 PM (Dan's hobby/obsession)
    I took Sunday off and my shoulders were feeling a little tight when I woke up this morning. A pull set pyramid sounded like just the thing to get things stretched out

    Warm up:
    500 swim (every 4th length backstroke)
    3x(4x50 @ 1:00) IM order
    1 - kick
    2 - drill
    3 - swim

    Pull Set:
    100, 200, 300, 400, 400, 300, 200, 100 pull w/ #4 strokemakers paddles
    1:20/100 up, 1:15/100 down

    Kick Set:
    10x50 kick @ 1:00

    Swim:
    4x150 swim @ 2:00 try to hold 1:45 (missed #4)

    200 cool down

    4400SCY
    1:10

    Less than 4 weeks to PNA champs, my last meet of the season, so I've only got a couple of weeks to put in some quality work to get those times down.
    Categories
    Swim Workouts
  11. Golf Anyone?

    by , March 14th, 2011 at 12:31 PM (Year Three: The Road Back)
    Monday's are always interesting little workouts. We don't tend to do distance days or sprinting days on Mondays. Usually, Mondays are an easing-back-into-the-swim-of-things kind of workout. Here's what we did today:

    400 Warm-Up
    6 x 50 Catch-up drill/free on 1:00
    4 x 25 Free from blocks on 1:00
    4 x 25 Easy free back to blocks
    8 x 50 Free on 1:05; 1>4, 5>8
    8 x 50 Free on 1:05, count strokes
    8 x 50 Free on 1:05, 1>4, 5>8
    8 x 50 Free on 1:05, count strokes
    8 x 50 Free GOLF on 1:05, descend score 1>8
    350 Cool-Down
    Total Yards - 3250

    If you've never played golf while swimming, you take your 50 time and add it to your stroke count to get your "score". The idea is to lower your score, i.e. you get faster swims with fewer strokes thereby increasing your distance per stroke without sacrificing speed. My first score was 79 (:42 plus 37 strokes). I went out slightly slow on purpose (descending over 8 50's is not usually my strong suit). For the most part, I was swimming the 50's in :38-:40 with 32-35 strokes per 50. Over the 8 50's, I was able to lower it to 69. However, on that 69, I gave up a bit on # of strokes in favor of speed. But, again, I was trying to pull too hard and by the end of the 2nd count your strokes round, my side was aching again. So....

    I guess spring is really in the air - after all, the golfers are out.

    Happy swimming!
    Categories
    Swim Workouts
  12. Monday, 3/14/11

    by , March 14th, 2011 at 11:39 AM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Warm up (950)
    300 Swim free and back
    200 IM kick 200 IM drills
    5 x 50/1:30 15 Fast Breakouts - 20 smooth - 15 Fast Finishes

    did odds free, evens back

    Sprints: (600)
    12 x 50/1:00
    25 smooth - 25 Fast Finishes
    25 Fast Breakouts - 25 smooth
    * Mix in some fly, back, free
    - these weren't very sprinty. did 1-4 fly (on 1:30), 5-8 back (on 1:15), 9-12 free (on 1:00)

    Backstroke (500)
    200/3:30 Negative split

    - swam 3:15
    150/2:45 Speedplay by 50's

    - swam 2:30
    100/2:00 Negative split

    - swam 1:35
    50/1:00 build to FAST FINISH
    - not very fast - 42±


    Warm down
    200 easy


    Total: 2250 yards
    Categories
    Uncategorized
  13. Darn It!

    by , March 14th, 2011 at 11:31 AM (The Labours of SwimStud)
    Well I swam Saturday, I did another 3200 Yesterday and this morning I swam and felt something go twang in my groin...sadly that is "twang" not "schwing!"

    Warm Up
    1 x 600 FR
    4 x 50 Fly 1:30
    10 x 50 Kick 1:30 Alternate FR, BR
    1x 100 FR

    Main

    1 x 200 FR 3:20
    2 x 100 FR 1:40
    4 x 50 FR :50
    8 x 25 FR :25
    200 Fin kick
    1 x 200 IM 4:00 felt groin here
    2 x 100 IM 2:00
    4 x 50 IM 1:00
    8 x 25 IM :30

    Kick

    500 Fin kick FR/Fly by 25

    Cool
    Left fins on and basically pulled 300

    Went to walmart for aleve and compression shorts.
    NE in 4 days...great!
    Categories
    Uncategorized
  14. Monday, March 14, 2011 5:15am

    by , March 14th, 2011 at 09:52 AM (Fast Food Makes for Fast Swimming!)
    Did 2 P90X workouts Sunday: The UML (upper, middle, lower), and the Cardio Intervals - good times all around.

    Today: didn't jump in till 5:15am this morning (this warmup also counts as my cooldown from the meet)
    Warmup:
    200 Free
    100 Kick
    200 Pull
    200 IM Drill
    100 Kick
    200 Pull

    8 x thru:
    25 Sprint Kick w/ board @ :30
    50 Free @ :50

    200 IM

    4 x 100 Free @ 1:20

    100 EZ
    -------------
    2300 Yards
  15. MATT Monday Workout

    by , March 14th, 2011 at 08:55 AM (Pete's swim blog)
    SCY

    400 Warm up

    3 times through
    * 2 x 50 Free - :50
    * 2 x 50 Kick - 1:10
    5 x 50 Breast - 1:00 Descend
    50 Easy

    10 x 100 Up/down Kick - 1:40 (:10)
    5 x 50 Back - 1:00 Descend
    3 times through
    * 2 x 50 Free - :40
    * 2 x 50 Kick - 1:10
    5 x 50 Free - 1:00 Descend
    50 Easy

    6 x 100 Up/Down Kick - 1:40 (:05)
    5 x 50 Fly - 1:00 Descend

    200 Back cool down

    (4500 Total)
    Categories
    Swim Workouts
  16. Amazing today. . .

    by , March 14th, 2011 at 08:27 AM (Workout Swimmer)
    Amazing today - my biorhythms must be high for physical - I swam 4500 again, and even kept 1:30's on my 100 intervals (LCM) w/basically a moderate effort. Maybe it just means that I have finally aclimated to the long course, or that I am getting my mojo back - whatever!

    200 free 50 back/50 breast three times thru (900)
    5 x 400 (first 4 were pull, speedplay by 25's, last one was 4 x 100 kick)
    100 EZ breast
    5 x 300 (1 & 3 were straight, 2 & 4 were 3 x 100 on 1:30, last one was my breast/free thingy)


    Total: 4500 LCM
    Categories
    Uncategorized
  17. No Equipment with me

    by , March 14th, 2011 at 07:21 AM (Mixing it up this year)
    After an 8 hour drive yesterday I am back to the normal grind. I really still need more sleep but that will wait. I went to get my equipment bag out of the car and my husband had unpacked my car and put it in the house. I had to borrow a kickboard and pull bouy

    10x100@1:45 Free was able to hold right under 1:29s
    10x50@1:15 Free new skull drill I learned I like to try things out before I assign it to the kids I coach
    5x200@3:00 Free w/bouy
    200 Free kick
    200 Free with 4 beat kick
    100 Free EASY

    Total 3000 yards
    Categories
    Uncategorized
  18. Just a little update to make sure this blog still works.

    by , March 14th, 2011 at 05:32 AM (Too Neurotic to be Suitably Aquatic)
    I started a new job in December, and now I have a 2 hour commute each way. While it's on the train, I don't have a smart phone or ipad thingy, so my day is: get up, swim, train, bus, work, bus, train, read, sleep, 20 minutes of internet, maybe, repeat. I eat a lot in there, too.

    In short, that's why this little swim blog has been retired. But, I really want to report what happened at the New England Short Course Championship Distance Day on Saturday, when I swam the 1,000.

    Previous 1,000 time, the one time I swam this in my 3 years of competition: 16.02:56 on 10/26/08.

    Saturday's time: 13:56.57. Place: 3rd. !!!!!!!

    Split breakdown:
    37.15 1:18.34 (41.19)
    1:59.36 (41.02) 2:40.99 (41.63)
    3:23.38 (42.39) 4:05.12 (41.74)
    4:47.60 (42.48) 5:29.95 (42.35)
    6:12.48 (42.53) 6:54.83 (42.35)
    7:37.89 (43.06) 8:21.60 (43.71)
    9:03.87 (42.27) 9:46.35 (42.48)
    10:29.69 (43.34) 11:12.03 (42.34)
    11:54.03 (42.00) 12:37.07 (43.04)
    13:18.16 (41.09) 13:56.57 (38.41)
    This really makes me wish I was blogging all along so I could have made a better recording of the work I did to make this improvement. In short:

    swim 5 days a week.
    yoga class 1 day a week.
    weights 1 day a week.
    started eating a little bit of meat here and there.
    lots of rest before the swim.
    lots of technique drills in practice.
    moving to a faster lane and working on never letting them get too far ahead.
    bringing my boyfriend to the meet and making him count for me, so maybe I was actually a little motivated by showing off in front of him...
    Categories
    Uncategorized
  19. Saturday, 3/12/11

    by , March 13th, 2011 at 11:54 PM (A comfort swimmer's guide to easy swimming)
    SCY, in Boise with Coach Kelsey & Sawtooth Masters

    Warm up
    500 Choice – any stroke, drill equipment
    200 Kick – no equipment (side or streamline on back)
    3 x 50/50 desc
    8 x 25/30 Choice – Strong

    Main Swim Set
    1 x 200/5:00 FAST (did free)
    2 x 100/3:00 FAST (did back)
    4 x 50/1:30 FAST (1-2 free, 3-4 back)
    6 x 75/1:15 smooth recovery

    Practice 3 – 4 FAST TURNS

    Kick
    8 x 75/1:30 Under – Over – Under (w/fins)

    Cool down
    400 easy back & free


    Total: 3100 yards
    Categories
    Uncategorized
  20. Sunday, March 13

    by , March 13th, 2011 at 09:06 PM (The FAF AFAP Digest)
    @ Gym:

    RC work, 15-20 minutes

    Stretching, 30 minutes

    @ Gym SCM Pool:

    30 minute slow swim

    15 minutes hottub

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

    Commentary:

    Didn't have time to hit the gym/pool until the very end of the day today. The gym pool was teeming with all manner of humanity of all ages -- not ideal for a workout. So I decided to just cruise. I'm going to use the workouts I did before NE Champs for the next week. I need to get some serious sleep this week. I've been burning the midnight oil and gotten very little solid sleep the last few nights. The spring time change never agrees with me.

    I entered the Albatross meet today: 50 back/100 back/50 fly. I forgot to enter the 200 back on line, so I sent an email to Jeff Roddin asking him to add that event for me. I will want to do another 50 back if anything goes awry with the first one (feet slip, forget nose clip, go past 15 -- I've done all those, though it's extremely rare). There are also 4 people from my team entered, so we may do a 200 medley relay at the end of the meet. At least I'm voting for the 200 over the 400 since I am swimming fly.

    Updated March 13th, 2011 at 09:12 PM by The Fortress

    Categories
    Swim Workouts , Yoga