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  1. Monday, Oct. 8

    by , October 8th, 2012 at 04:14 PM (The FAF AFAP Digest)

    Warm up/Pre-Sets:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    16 x 25 shooters w/fins @ :40
    -- 8 DPK back, 8 DPK back + sprint last 5-7 yards
    100 EZ
    4 x (25 V sit scull + :5 rest + 25 burst + cruise) @ 2:30
    100 EZ
    4 x fast VK for :15 + :5 rest + 25 EZ @ whatever
    100 EZ

    Main Sets:

    2 x (5 x 50 w/fins + 100 EZ) @ 1:30
    1 = 15 burst + cruise
    2 = 25 fast + cruise
    3 = 35 fast + cruise
    4 = EZ
    5 = AFAP

    Did round 1 dolphin kick w/board (25 on 50) and round 2 evil (28 flat on 50)

    3 x through w/chute & fins
    25 fast breast + 25 EZ @ 1:30
    25 fast back + 25 EZ @ 1:30
    25 fast free + 25 EZ @ 1:30
    50 EZ
    -- went 21 (evil), 19 (back), 18 (free)

    8 x 50 free smooth @ 1:00

    Total: 3450


    Ugh, felt awful today, really sore. This was one of those days where weights killed a workout. My upper body was toast from yesterday. I considered bagging a HIT workout, but decided to slog through it. I did a couple pre-sets from HIT workout #2 and a main set from #1: [ame=""]U.S. Masters Swimming Discussion Forums[/ame]. Probably should have put on compression gear last night. Will go do so shortly.

    This is very funny and so unlike me. I saw a post on FB where someone was wishing the old tech suits were legal at least for yards. My first thought was "NO, I'm doing relatively better vis-a-vis my competitors since they were banned." Then I started wondering how fast I might go with them. I definitely miss them most in free and breast and, especially, long course.

    Updated October 8th, 2012 at 04:39 PM by The Fortress

    Swim Workouts
  2. Workout 10/06/12: OW

    by , October 8th, 2012 at 03:51 PM (Maple Syrup with a Side of Chlorine)
    As planned, I went to a men's retreat this weekend with my son and some guys in the area, fourteen in total. Every Columbus Day weekend in Swanzy, NH, as the leaves on the trees are changing colors and the cool mornings start to invade our region, this retreat is available at Pilgrim Pines, a Christian conference center that just happens to be on the northern edge of a great lake in the middle of the woods. I haven't been there in a few years due to work schedules, but was off this past week and was happy to get the weekend away for "everyday life." Three requirements to go, and you only have to meet two of them: , , and listen. If you forget your Bible, they have plenty there ...

    The weekend was supposed to be a washout, but ended up only having a short sprinkle of rain come through Saturday evening. Otherwise some great weather to go along with way too much good food and a great speaker going through the Beatitudes. Mark is originally from the Seattle area and just moved to Chicago, and was likening his walk with God to a paddle board that he built (which contained seven bulkheads that formed the tension box construction of the board). While hidden, each of the bulkheads symbolized areas of his walk and also correlated with the teachings of Jesus from the Sermon on the Mount. Interesting stuff.

    Friday and Saturday nights are typically left open for free time after the evening's sessions, and with either cookies or banana splits (this year) and the drink area open, our group will generally stay up for a good portion of the night discussing the Word and how it applies in our lives. Really opening up to the men that we might see during the week at work or in the community, knowing each other's struggles, and also encouraging one another on to make our "self" less and allow God to work more in our lives. So of those three requirements - well, sleep was not attained too much, and I was just fine with that.

    Saturday afternoon from lunch to dinner is also free time. Some guys play golf, basketball, hit the water with the canoes for some fishing, others might go hiking or either relax around the camp, talking or sleeping. This is a great lake, and since this is the first time where I am actually swimming and here, I brought along my swimmer buddy and gear to hop in if time allowed. Glad I did!

    View of the lake from our cabin

    The air temp was in the low 70's, and the water was a crisp 66 degrees - a tad cold when I got in, but quickly acclimated to and comfortable for the entire swim. As I made my way from the cabin to the water's edge, crunching the pine needles underfoot, I set my phone up in the buoy and slowly waded into the water. Only two canoes were on the lake, and despite the overcast skies to the south the trees along the edge of the lake were proudly displaying their new colors. The water was being pushed by a good wind towards the north, so I worked a little harder on the way down to the other side of the lake, admiring the boats and camps that were slowing being put up for the end of the season.

    As I crossed the end of the lake and turned around towards home, the clouds were beginning to get darker and the sun slipped away. For the most part I could not see the bottom, although there were times when the rocks would kind of pop up in front of me. Not really scary, but just noticeable, as were the few fish that I observed from above. I happened upon a man with his wife and daughter in a canoe heading back to their home on the lake. I offered my standard pleasantry: "Pardon me, do you have any Grey Poupon?" Always gets a laugh, even more than a sight of some lunatic swimming in the middle of the lake! Finished up, avoiding the pontoon boat that was setting of to circle the lake, and after drying off I was welcomed at the beach with this sight:

    All in all, a great swim in the midst of a super weekend, enjoying God's Creation. I ended up swimming just over 1.5 miles in 48 minutes, the map of the swim is here. I was grateful for the opportunity to squeeze a swim in, and also for the time with my son and friends in this great place.
    Swim Workouts , Open Water
  3. Sarasota Y Sharks Masters 5:30 AM Workout -10/09/20122

    by , October 8th, 2012 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    4 X 50 descend 1:00
    8 X 25 sprint :40 #8 on 1:00
    Two rounds, choice.

    1 X 100 IM 2:00
    2 X 50 stroke 1:00
    4 X 25 stroke-fast- :30 #4 on 1:00
    Three rounds, choice.
    IM'ers: Round 1 fly, 2 back, 3 breast.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Monday, Oct 8, 2012

    by , October 8th, 2012 at 12:36 PM (Workout Swimmer)
    So excited for the meet this weekend! Feeling nice & strong in the water - not going to rest or taper - just swimming through it.

    500 back/free
    400 P
    300 K
    200 IM
    100 over/under
    6 x 250; 200 free, 50 back/breast on moderate interval
    100 easy
    8 x 50 on 1:00
    100 easy
    2 x 300 working turns
    2 x 150 breast/free
    Total: 4500 plus anothr 600 that I can't remember how I did it.
  5. Back to the Pool

    Hadn't swam in a little over two weeks, but made it back to the pool today. Had to take my oldest daughter to the airport at 6:30, so I got to the pool after everyone else was finished. Just as well - I coldn't have kept up with them. Had a pretty good swim - just wanted to get my body going again.

    10x100 Free on 1:40
    5x100 Back on 1:50
    4x50 Kick on 1:00
    5x200 Free on 3:10
    3x200 Back w/paddles on 3:20
    6x100 Free/Back w/paddles on 1:40

    3900 yards
    72 minutes
  6. 10.08.12 - Monday workout

    by , October 8th, 2012 at 11:43 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Ray, Keith, Meredith and Aundrey. A little sore from soccer yesterday (nothing new there). We played 3 v 3 due to a lack of players on an otherwise perfect afternoon. Once the kinks worked out of my back, I swam pretty well today.

    700 warm up

    100 Kick - 2:00
    100 Kick - 2:00
    200 IM - 3:00
    100 Kick - 2:00
    100 Kick - 2:00
    200 IM - 3:00
    300 Free - 4:00
    200 IM - 3:00
    100 Kick - 2:00
    100 Kick - 2:00
    200 IM - 3:00
    300 Free - 4:00
    400 Free - 5:00 (made 4:50)
    300 Free - 4:00
    200 IM - 3:00
    100 Kick - 2:00
    100 Easy
    Drafted off of Roger which made this set a lot easier. It's still a lot for me w/ a drag suit on. I was very happy to make the splits especially near the end. Mixed in some stroke on the 300s when I started catching Roger.

    25 Easy
    3 x 1200 Relay - Ended up being 8 x 50 from a dive with 1:00 rest in between. The goal was for each of the 3 relays to make 12:00. I felt really good on these holding about :27.5.
    25 Easy

    6 x 100 - 1:30 Descend (1:18, 1:16, 1:14, 1:10, 1:07, 1:04)
    200 Easy

    Did some turn drill work that Blakely had shown us last week. I floated flat on the surface and then snapped my knees up to my chest. The idea is to carry enough momentum from your legs to do a full backwards somersault. Usually, I ended up stranded with my head straight down. I did get better after a few of them although I'm not sure I'm doing it right.

    300 back/breast - easy swim, hard fast turns. Just extending the drill from above and applying it to the breaststroke turns on the wall. The drill does help. My turns are much faster and I'm not feeling the need to grab onto the walls anymore. I experimented with the back -> breast turns. I don't think I was doing this right at all.

    200 Cool down

    (5550 Total)
    Swim Workouts
  7. Mon Oct 8th, 2012

    by , October 8th, 2012 at 10:34 AM (Ande's Swimming Blog)
    Mon Oct 8th, 2012

    Fast Fri Swam didn't blog
    did not swim sat or sun
    Sat Lifted weights

    Whitney coached
    SCY UT Swim Center Diving well
    5:00 - 6:30, dove in at 5:05
    Swam with Keith, Mike, & David beside
    Tyler & Todd

    Warm up
    assigned 1200
    did 800

    Main Set

    10 x 50, 4 fr on 35, 1 fl on 40
    1:00 rest

    10 x 50, 4 fr on 35, 1 bk on 40
    1:00 rest

    10 x 50, 4 fr on 35, 1 br on 45
    1:00 rest

    10 x 50, 4 fr on 35, 1 fr on 40
    1:00 rest

    1000 done 100k, 50 4 breaths, 50 bk

    100 fr on 1:10 right into
    100 IM 1:20 right into
    2 x 1 fr 1:10 right into
    100 IM 1:20 right into
    3 x 1 fr on 1:10 right into
    100 IM on 1:20 right into
    4 x 1 fr on 1:10 right into
    100 IM easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Swim Workouts
  8. 6000-yard weekend

    by , October 8th, 2012 at 10:05 AM (Alex's swim journal)
    I managed to get in 6000 yards this weekend... only 2500 on Saturday (continuing to work on flip turns). My neck has gotten really sore over the last few days of trying to keep up the yardage while introducing flip-turns, so Sunday I decided to go back to open turns just to give those muscles in my neck a break. I did 3500 in 63 minutes, mostly freestyle, but I did some breast and back as well.

    Today I just feel achy all over; hope I'm not coming down with something... I think I'll take the day off unless I start feeling a lot better this afternoon.
  9. Easier Sprint day - suit malfunctions

    by , October 8th, 2012 at 07:31 AM (Mixing it up this year)
    Today I was battling with an old suit that just didn't fit right so I was too conscious of popping out of it to really attack any swims. For a 25 I was ok but a fifty coming off the wall forget it, had to adjust the suit.

    Oh well you do the best you can with what you have and this was my if I forgot my suit suit. I should never forget it again!

    Besides I do have the meet this weekend so this was ok.

    500 free
    6x(50 drill + 25 scull + 50 build)@:30RI
    50 EZ
    12x25@:30 finish with flip at the end
    100 EZ
    6x50@1:30 25 V-sit scull +:05 +25 burst fly + cruise free
    100 EZ

    6x50@1:30 free w/zoomers
    1=15 burst + cruise
    2=25 fast@100 pace + cruise
    3=35 fast@100 pace + cruise
    4=smooth DPS
    5=AFAP went 32 not happy but had to watch the turn and coming off the wall

    300 EZ

    Total 2700 yards
  10. Sunday, Oct. 7

    by , October 7th, 2012 at 05:18 PM (The FAF AFAP Digest)

    rehab ex, 15 min
    leg abductor, 120 x 4 x 8
    super pullover, 120 x 3 x 15
    lower back machine, 110 x 1 x 35, 120 x 2 x 15
    pec fly, 85 x 3 x 12
    standing power wheel roll outs, 2 x 10
    -- My intercostal muscles still are slightly sore from doing these last Wed. Aside from being a fantastic core exercise, this exercise must be good for freestyle.
    russian twists w/25 lb plate, 2 x 25
    knee tuck jumps, 10
    resisted track start jumps, 40 x 1 x 15
    altitude drops, 10

    Treadmill, 3 miles

    Stretching/Yoga/Foam Roller, 30 min


    No idea what prompted me to hop on the treadmill today, but this is dangerous behavior. I had to wrench myself off. Running is bad for swimming ... running is bad for swimming ... running is bad for swimming. It's amazing how, since I basically retired from running, my body has been completely transformed from skinny runner to buff swimmer. My skinny Lil Fort is taking up the mantel though, having done a 7 mile run with Mr. Fort this am. She also scored the winning soccer goal and swam 3 PRs at her swim meet this weekend. Sadly, though, swimming has been relegated to her third favorite sport, and this will be her last year in USA-S. I'm satisfied that all 3 of my kids are good swimmers though, and amply qualified to grow up and be triathletes who don't drown.

    Back to the pool tomorrow!
  11. Sat., Oct. 6, 2012 BAMFest Meet Results

    by , October 6th, 2012 at 11:10 PM (Fast Food Makes for Fast Swimming!)
    Left Wenatchee mega mega early...about 4:15am or so, to travel across the mountains to the Seattle area. Met up with That Guy and That Guy's friend (yes he has one), and we carpooled to the ferry docks to save a bit of money.

    I was feeling okay during the meet warmup, but not 100% for sure. Not sure if it was the early morning, or the beatings that my body has been given at practices over the past month. Probably a bit of both. Oh well, you have to race anyway...

    200 Free - 1:56.95
    26.78 / 29.94
    30.16 / 30.07
    [nomedia=""]10-6-12 Bainbridge, WA - 200 SCY Free - YouTube[/nomedia]

    50 Back - 30.05
    This has been voted the #1 worst event to swim...will find you the actual reference at a later date.

    50 Free - 24.95
    I tied with That Guy in this one. We were in separate heats too. He got a best time, I had a worst time. Who wins?

    100 Free - 55.23
    26.47 / 28.76
    I seem to recall doing this very same time during my 5 x 100 @ 6:00 set on Thursday. I just couldn't get going!

    500 Free - 5:19.52
    29.17 / 32.26
    32.94 / 32.87
    32.86 / 32.77
    32.43 / 32.15
    31.71 / 30.36
    I was able to negative split this one 2:40/2:39 First time I've been able to do that. I didn't have a counter person either, and attempted counting for myself. I did sneak a peek on Kirk's counter during the race at length #9 and was correct on my counting, so I began to pick it up there. That's about the point my body started feeling good. The shorter length races just weren't working for me today.

    At least my freestyle race times seem to go "together" in a sense:
    50 - 24.95 (100 avg. 50.0)
    100 - 55.23 (100 avg. 55.2)
    200 - 1:56.95 (100 avg. 58.4)
    500 - 5:19.52 (100 avg. 1:03.9)

    Updated October 6th, 2012 at 11:42 PM by jaadams1 (Addition of video)

    Swim Workouts , Daily Practices , Meets
  12. Friday 10/5/12

    Friday 10/5

    AM only SCY

    500 swim
    500 pull w/ buoy + strapless paddles + snorkel

    200 @ 2:30/2:20
    2x100 @ 1:15/1:10
    4x50 @ :45/:40

    First intervals were rounds 1 and 2, second intervals were round 3. Round 2 was kick w/ fins. Descend each distance to FAST

    100 EZ

    "push kick" :20/:40
    Lined up at flags with hands outstretched on partner's shoulders and kick for :20 or until you push partner to the wall (they kick against you) then take :40 and switch.

    100 EZ

    Total: 3000
    Swim Workouts
  13. 10.06.12 - Saturday workout

    by , October 6th, 2012 at 10:53 AM (Pete's swim blog)
    Swam at the Huntsville Nat w/ Dave, Dave, Mary, Bob and Sally. A cold front came through as we were swimming this morning. I was in the mid to upper 60s when I went to the pool. By the time my son's soccer game started, it was 50 degrees outside w/ a biting wind. The kids played great in the cool weather. Us coaches froze on the sidelines .


    500 Warm up

    3 x 100 Free - 1:20
    200 Kick
    3 x 200 IM - 3:15
    400 Kick
    400 Pull
    3 x 200 Free - 3:00
    200 Pull
    3 x 100 IM - 1:45

    3 x 25 Fly - :30
    3 x 50 Free/Fly - :55
    3 x 75 Free/Fly/Free - 1:15
    6 x 50 Free - :50

    3 x 25 Bk - :30
    3 x 50 Free/Bk - :55
    3 x 75 Free/Bk/Free - 1:15
    3 x 100 Free - 1:30

    3 x 25 Br - :30
    3 x 50 Free/Br - :55
    Had to bail out here and get to my soccer games.

    175 Cool down

    (5400 Total)
    Swim Workouts
  14. first swim post sick

    had some sinus issue all week. swam 1.5 mile this morning .

    it felt good to be back in the pool after a week of feeling sick. first half of the swim i felt feeble. second half i could feel my energy come back. and this is probably the first time in a week that my sinuses were clear.

    Swim Workouts
  15. Friday, Oct. 5, 2012 7:00-7:45pm

    by , October 5th, 2012 at 11:29 PM (Fast Food Makes for Fast Swimming!)
    This was a recovery workout for the team (they did the full 2 hours) from last night's test set beatdown. I just used the first 45 minutes for a stretchout prior to the masters meet in the morning over on Bainbridge Island.

    600 (25 V-sit scull/25 Back/25 Core Kick/25 Free)

    10 x 100 Kick w/ board & fins @ 1:25 (make 'em)
    I did SDK on my back, fins and board hard like this makes me cramp

    12 x 50 Sculling w/ buoy @ 1:20
    • 3 scull in front
    • 3 in midpoint of body
    • 3 at "bottom" or finish point of stroke
    • 3 sculling the entire range from the front to the back, then recover underwater to the front
    4 x 50 Front "Dig" Sculling - basically dogpaddle @ 1:20
    This one was easy, the girls I was with couldn't figure it out.

    2400 Yards (with very minimal arm swimming) and out

    Meet tomorrow:

    Up at 4:00am, leave town by 4:15
    Meet That Guy @ 7:00am with some others for carpoolfuntrip to the ferry.
    Swim: 200 Free, 50 Back, 50 Free, 100 Free, 500 Free <--looking forward to a KNelson age grouper vs. age grouper dual-in-the-pool here.
  16. Hate flip-turns...

    by , October 5th, 2012 at 06:30 PM (Alex's swim journal)
    Still don't have the hang of the flip-turns, but I did I lot of them today (I swam 3500 mostly freestyle, continuously).

    My timing is way off and I'm having a hard time keeping track of my pace. I feel like my streamline off the wall is falling apart or my distance is off and so my push from the legs is often ineffective... it seems like I'd be better off just doing open turn, where I know I can get a good push and streamline every wall (plus peek at the pace clock). But I'll stick with it 'cuz I know it takes practice.
  17. Friday, Oct. 5

    by , October 5th, 2012 at 06:29 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo aka Moi Eisley:

    Warm up:

    -- missed some of this cuz I strolled in a bit late

    500 various
    8 x 25 shooters
    50 EZ

    Main Sets:

    10 x 25 drag races shooters @ 1:00
    -- start @ mid-pool, from dead stop dolphin kick underwater fast to wall, swim back out easy
    -- 6 back, 4 belly
    -- Speedo was clearly cheating on these by doing a mini push off the bottom!
    MUM (= masters ultra minute for sprinters)

    100 EZ

    5 x (25 AFAP + 75 EZ) with w/fins @ 3:00
    -- free (10 low), free (10 high), free (10 mid), back shooter (9), dolphin kick w/board (11 flat)

    50 EZ

    50 AFAP back from the blocks
    -- Speed clocked me at 28 flat. But I went a couple kicks past the 15 m mark, so I add half a second. Still a fast practice time considering the week of training and how sore I was.

    150 EZ

    5 x 40 w/bungee cordz @ 2:00
    2 breast: pull until taut + 10 fast strokes
    2 back: pull until taut + 30 strong strokes
    1 back flutter kick: pull until taut + :20 fast kicking

    100 EZ

    Total: 2250

    ART, 30 min


    It was great meeting up with Speedo after a bike induced break despite him being a cheater. I figure his stiff ankles needed a handicap.

    I'm pretty sore and tired after a busy week of training. 6 days in a row of swimming. Definitely taking tomorrow off. Busy with Lil Fort's am soccer game and afternoon swim meet anyway. And then it's Homecoming again. This year, we had a dress debacle with a dress ordered over the internet not fitting. Imagine that and guess who told Teen Fort this was a bad idea. Emergency was happily resolved yesterday afternoon.
    Swim Workouts , ART
  18. Preview

    Today I took advantage of some gorgeous weather and headed out to the beach with 4 like-minded friends. Instead of going to Brighton, we headed down to Coney Island—usually the western terminus of our 5k loop—with plans to ride soon-to-close WonderWheel after our swim. The water was amazingly clear, and flat. I swam close-in to shore with one His-Ling, looking at all the stuff there was to see on the bottom, then did a mini-loop between the pier and the end of the aquarium with Rondi. The water was in the high 60s, and the sun and sand were very warm. At the end of the jetty near us were several cormorants that we enjoyed watching

    Although I said in my last post that I intended to swim past the pier the next time I was at the beach, we didn’t quite make it to the other side today. There were jetskis close to the end of the pier, so going around looked iffy. We did swim close enough to the pilings to determine that they didn’t look too daunting to swim through . . . on another day. (I also came up with a third way to get to the other side of the pier, but we didn’t go that route either).

    After swimming I went up to the boardwalk with Rondi and John for this year’s end-of-season ride on the WonderWheel. It was a beautiful day, with good visibility—at the top of the ferris wheel we could see the VZ Bridge and Manhattan in one direction, and Sandy Hook, NJ in the other.

    It was especially nice to be able to see Sandy Hook because on Sunday I will be doing a test swim from Coney Island to there—I got to see the route we’ll be taking from up in the air today. Sandy Hook is where last year’s Ederle swim started, so I’ve been there--briefly--once before. Since you can see it from Brighton Beach/Coney Island it seems a natural destination for a substantial (7m) swim starting from “our” beach—we often speculate about swimming there when we’re gathered for weekend swims. No more need to speculate! This month CIBBOWS is doing test swims of the crossing every weekend to check currents and routes, and I’m lucky enough to be among the first testers. I’ll be starting early Sunday morning and will be swimming mostly in the dark (and in the cold and rain, if the weather forecast holds). I loved swimming through the darkness during the Cape Cod swim, and Sunday’s adventure will give me a chance to see if I’m just as fearless about night swimming when I’m out there alone. I can’t wait!

    I was counting up yesterday, and this Sandy Hook test swim will be the 10th swim longer than 10K that I’ve done this season. I’m feeling a little tired, in truth, but it’s tough to stop when so many fun and intriguing opportunities keep popping up!
  19. Sarasota Y Sharks Masters 5:30 AM Workout -10/08/20122

    by , October 5th, 2012 at 02:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left,2 right.

    1 X 200 kick 4:30
    5 X 100 kick 2:15
    1 X 100 swim

    1 x 200 IM 3:30
    4 X 75-1 of each stroke- 1:15 #4 on 2:00
    Two rounds

    1 X 400 5:20
    1 X 300 4:00
    1 X 200 2:40
    1 X 100 -

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Workout 10/05/12:

    by , October 5th, 2012 at 01:18 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM drill

    4 x 100 FR on 1:20 with snorkel
    10 x 50 on 1:00
    - odds kick
    - evens stroke - strong DPS

    1 x 300 pull with buoy
    - 100 each Fr/Bk/Fr

    12 x 25 on (dodge lane traffic)
    - odds underwater work
    - evens FAST stroke

    1 x 200 with snorkel loosen and out
    (Solo/Rec/2300 yds/45 min)

    More or less a recovery day today that got me over the 200 mile mark for GTD. Time to run some last minute errands, then off to the Men's Retreat this weekend in NH - might try to hop in the lake there during our free time tomorrow afternoon. Always nice to get away and put into practice that quote from the Faith Lane box to the left:

    "I need some time with God and a mental vacation." TobyMac
    Swim Workouts