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  1. Saturday, Sept. 8, 2012 Lake Chelan Swim Report

    by , September 9th, 2012 at 01:02 AM (Fast Food Makes for Fast Swimming!)
    Not as long as That Guy's report, so maybe it'll get read more.

    I did this OW swim traditional style - FREESTYLE. I knew 5 of the people at the event...That Guy, Dave Radcliff from Oregon, a teammate of mine Casey Hall, who is now a Tri-racer (but still excellent swimmer), and Donald Morovec from Spokane - and older gentleman who is a top notch OW swimmer.

    I lined up for the start alongside Casey and Don...knowing that they'd be the leaders, and honestly not knowing where I'd be in terms of being able to hang with them or not. Don and Casey were both wearing wetsuits, and I was wearing my $20 FINIS legskins that I bought during the closeout sales the final season that the full body suits were still "masters legal". That was my first year of masters.

    I ended up sticking behind Casey about 2-3 bodylengths for the first 1/2 of the race or so, and then had to drop away. He's a phenominal OW swimmer. In the pool, I can beat him, but this wasn't a pool. Don Morovec...the OW god that he is...was so far in front of Casey that he eventually was out of my sight.

    About 10 minutes into the swim, the three of us got stopped by the sheriff's boat and told to stay inside the buoy line. Apparently we'd gotten so far "off track" that they had to come get us. We were sighting off the large trees on the end of the point that we had to go around, but apparently the buoys weren't in the same direct line as the sighting point. Oh well, I just claimed I was following the guy in front of me, and thus talked my way out of the ticket.

    After about 2/3 of the race, I had to stop to clear my goggles more and more frequently, and also it was difficult for me to sight the buoys with the overhead sun. I ended up treading water for a while to get my bearings, and then just put my head down and swam on. I knew I was falling away from Casey, but at this point I wasn't going to try to catch him, I was just worried about getting to the end of the swim.

    I got to the end, and around the final turn buoy to come into the swimming area along the shore. At this point I decided to break into butterfly, and like Mr. Guy, I found the OW fly to not be as bad as one would think. It was also nice to change muscle groups for me. My fly swim was probably 100 yards at the most, but I'll still count it.

    I was 3rd place overall, with a 35 minutes 2 seconds for my time in the 1.5 mile OW swim.
    Don Morovec was first with 32-low minutes, and Casey was second with 33 minutes 20 seconds.
    The amazing Dave Radcliff came in at just over 37 minutes for the 4th place finish, and a woman named Emily from Montana was 5th. She is also the only swimmer to swim the length of Lake Chelan (at 55 miles) which was done last summer in an attempt to raise money for a child with cancer back home.
    That Guy was 9th with his amazing 1.5 mile OW butterfly in 44 minutes.
  2. Saturday Sept 8th - AM Swim

    Warm-up (1400)
    2 x 200
    3 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
    4 x 50 @ 1:00, 25 fist drill + 25 swim
    3 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
    4 x 50 @ :50, descend

    Set I (2400 / 3800)
    Based on a set in Water Rat's August 30, 2012 workout, with seriously modified intervals of course .

    1 x 100 @1:50
    2 x 100 @1:45
    3 x 100 @1:30

    1 x 100 @1:50
    2 x 100 @1:40
    3 x 100 @1:25

    1 x 100 @1:50
    2 x 100 @1:35
    3 x 100 @1:20

    1 x 100 @1:50
    2 x 100 @1:30
    3 x 100 @1:15

    Set II (1200 / 5000)
    6 x 50 @ 1:15 underwater dolphin w/fins, :10 rest at the 50
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 @ :50 SDK with monofin, odds on back, evens on front with fast breast pull

    Set III (400 / 5400)
    2 x 200 @ 2:50 pull, cool down

    ** 5400 yards **

    Not sure how I though doing weights immediately before swimming would would affect my swimming, but it certainly didn't make me faster. My arms were extremely tight and fatigued during warm-up, but they relaxed by the main set. I was feeling the calf muscle twitches that often precede cramps on the first set of 100s, so I used a pull buoy for most of the rest of the set.

    I originally planned to do the last 3 100s to 1:20 but I managed that fairly easily earlier in the week so I decided to try them on 1:15 even though I don't think I have ever done 100s on 1:15 as an adult. I decided to try to do all 24 100s at the same pace, and I went between 1:12 and 1:14 for all but the 2nd 100 at 1:20, where I finally cramped up and only swam a 75.

    The kicking was also tough. Both of my calves and feet cramped when kicking with the monofin, so I wasn't able to finish the set.

    I wrote a workout of 6000 yards, but my arms were completely gone by the pulling set so I hung it up at 5400.

    I don't think I will plan to do weights before a long workout again any time soon
    Categories
    Swim Workouts
  3. Saturday Sept 8th - AM Weights

    Squats
    2 set of 5 @ 115 lb.
    4 sets of 5 @ 205 lb.

    Dips
    3 sets of 5 @ body weight (172 lb.)
    4 sets of 5 @ body weight + 25 lb.

    Kneeling cable crunch
    2 sets of 10 @ 100 lb.

    I decided to try doing weights immediately before swimming today. I planned a tough swim workout so I only did an abbreviated set of exercises.
  4. Friday Sept 7th - AM Swim

    At home with Susan.

    Warm-up (1300)
    1 x 300
    2 x 50 @ 1:00 stroke
    1 x 200 @ 3:20
    2 x 50 @ 1:00 stroke
    6 x 100 @ 1:40

    Set I (2700 / 4000)
    3 x 200 @ 3:15 100 free + 100 IM
    6 x 50 @ :50 SDK on back with monofin

    3 x 200 @ 2:50 swim, descend (went 2:37 .. 2:32)
    6 x 50 dolphin kick w/fins @ 1:10, odd under/over, even over/under

    3 x 200 @ 2:40 pull with buoy and agility paddles, strong (all just above 2:30)
    3 x 100 @ 1:30 dolphin kick with fins, 50 front + 50 on back

    200 easy

    ** 4200 yards **

    Updated September 8th, 2012 at 11:31 PM by eric.carlson

    Categories
    Swim Workouts
  5. 09.08.12 - Saturday workout

    by , September 8th, 2012 at 03:56 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Pat, Sally and Mary at HSA. Hurting bad today. Eventually, it quit hurting... that's when I got a bit worried. Pain came back after a fast 200 pull at the end. Looking forward to a day off.

    SCY

    Warm up:
    300 IM Easy
    200 IM Drill
    300 Free

    300 Kick
    3 x 200 Free - 3:00 (Made 2:30s... barely)
    2 x 100 Kick
    6 x 100 IM - 1:45
    12 x 50 - 1:00 Kick down/choice back

    300 Pull
    3 x 200 IM - 3:30 (#1 IM down/free back, #2 Free down, IM Back, #3 all IM)
    200 Pull (2:08 - Ouch!)
    6 x 100 Free - 1:20
    Not sure how I made these. Before we pushed off, Mary asked, "1:20 or 1:25?" I said 1:20 was good. After 2, I was thinking 1:20 wasn't so good. But all the rests were touch and go and I didn't have time to complain.

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  6. Friday, Sept. 7, 2012 7:00-9:00pm

    by , September 8th, 2012 at 02:01 AM (Fast Food Makes for Fast Swimming!)
    Back to the grind again. 4 days in a row is a good way to kick off the opening week of the season. At least I haven't missed a practice yet. And onward to my OW race tomorrow at noontime in beautiful Lake Chelan, WA.

    Workout tonight was a good one. Only had 5 in the lane which was nice, though we had a couple who were lagging a little behind and made for interesting lap traffic.


    Warmup:

    600 (Alt. 100 Swim/100 Kick w/ board)
    8 x 50 @ 1:00
    • Fly-Back
    • Back-Breast
    • Breast-Free
    • Free-Fly
    6 x 75 @ 1:10
    • Fly-Back-Breast
    • Back-Breast-Free
    • Breast-Free-Fly
    • Free-Fly-Back
    Main Set:

    6 x 500s w/ ~1:00 to 1:30 rest between each (supposed to be :15 - yeah right)
    • #1 - Kick w/ board - 200 Free/100 Breast/200 Free
    • #2 - Swim w/ zoomers - 200 Free/100 Fly/200 Free (went 5:50)
    • #3 - Pull w/ paddles (was on track for 5:40ish, but inhaled a wave about the 425 and had to stop to get the water out)
    • #4 - Swim Free (went 5:45)
    • #5 - Swim Free w/ zoomers (went 5:35)
    • #6 - Swim non Free (went EZ Back/Breast)
    This was some of the best 500s I've ever done in a practice setting, especially that many in a row. I'm getting in shape quick, kinda, my legs are still yelling at me...

    4 x 150 Kick w/ board (desc.) going LIFO (last in, first out)
    My legs were beginning to feel the cramps getting ready...probably should've stopped at this point. Will remember this the next time...

    My mistake:
    Assigned 10 x 25 Dive from blocks, w/ swim EZ back.

    Totaled about 5200 Yards
    • Got up...take your mark...GO!
    • Just as I exploded off the blocks, my left calf was at me. It knotted up so fiercely that I wanted to cry, and was able to hold back the cussing. Had this been a masters practice, something probably would've flown out my mouth.
    • The pain was intense! I was able to kinda sorta get it to ease up, and gently swam down about 150 yards or so, but it's still tender now an hour later. I've taken plenty of advil afterward, and have been drinking plenty all day long and during the workout.
    • Coach says it's most likely just from the increased workload I've placed on my body. I'm not one to back down from a workout either, and increasing from 3 days a week at an hour each time, to the every day 2 hour practices has got to me.
    • Oh well...I'll be ready for the next one next week, but for now, I need to get ready for about 4 hours of OT in the morning, then heading up north an hour to Lake Chelan for the 1.5 mile OW swim. That Guy will be there as well. We'll probably have a pretty good swim together, but it won't be pretty at the end...'cause it'll be on!! It's a friendly race, but there's no friends in racin'!!
  7. NSR-ish weekend thoughts ...

    by , September 8th, 2012 at 01:13 AM (Maple Syrup with a Side of Chlorine)
    This Saturday, my buddy Trent is swimming backstroke ten miles to Block Island off Rhode Island, where he was run over by a boat and suffered a spinal cord injury. He is raising money for the same, and you can see his story here: http://youtu.be/rMfXeE4Ixjo

    I raced with Trent during the NEM 10k last fall, and then at Harvard this spring. www.backtoblock.org

    In other news, the Rec is set to open on Monday, barring any unforeseen issues.
    Article here: http://www.benningtonbanner.com/news...reopens-monday

    Click image for larger version. 

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    Updated September 8th, 2012 at 01:20 AM by rxleakem

    Categories
    NSR
  8. Friday, Sept. 8

    by , September 7th, 2012 at 07:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    12 x 25 DPK shooters w/fins @ :40
    4 x 25 burst + cruise @ 1:00
    50 EZ
    6 x (25 up tempo free + 25 EZ) @ 1:30
    100 EZ

    Total: 1450

    Acupuncture, 40 min

    Rehab & Stretching, 30 min

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

    Just did a short little workout today. And that was really all I had time for anyway.

    Waiting for Jimby to arrive. There are 90 swimmers signed up for the NBAC meet -- not too bad for this time of year. http://www.swimphone.com/mobile/meet....cfm?smid=4140 Psych sheets: http://www.swimphone.com/mobile/meet....cfm?smid=4140.

    Can anyone tell me if it hurts to go off the blocks with tennis elbow? I didn't seem to have much difficulty diving from the side last Tuesday. Last time I was in the acute stage of tennis elbow, I had no meet in sight for 2 1/2 months.

    I tried a few lengths of doing breaststroke recovery with palms down as Salo suggested at the World ASCA clinic. Seemed pretty natural to me. I'll keep working on that, though I'm not doing much evil right now.
    Categories
    Swim Workouts
  9. Recovery day but eeked out a good 50 free!

    by , September 7th, 2012 at 04:22 PM (Chowmi's Blog)
    Blogging again!

    I am utterly flabbergasted I actually went to 4 workouts in a row!

    SCM, Baylor Fitness Center

    Amazingly, today was specficially a recovery workout! But, I couldn't help myself and did a few bits of sprint.

    400 warm up

    4 x 200 pull
    ====> I did the first one, then lost interest. I put on a bunch of different equipment and swam easy or drills, so total was 200 and then 3 x 100's.

    8 x 50 on 1:00
    kick/swim
    I used my Speedo Optimus fins;
    UW kick no breaths/swim easy

    4 x150's swim or pull
    ====>That would be absolutely not.
    Me: 3 x 75 easy; 25 blast from a wall dive; fly/back/free
    Then: easy 100 free
    Grand Finale: 1 blast 50 from a wall dive
    truly a 29

    6 x 50 on 1:00
    kick/drill odds
    swim/kick evens
    I used SO fins again and mixed free/fly/backs

    50 easy

    ++++++++++++++++++++++++
    That was extremely promising. I have rarely been under 30, and this one was solidly so. Now I just have to work it down to a 28 - that would be really good in workout. Best of all, it didn't kill me. I was accelerating (or at least, not wheezing in at the end) into the finish instead of completely dying and just trying to hang on. That said, I didn't really have another one in me. My turn doesn't feel super sharp; sort of "I hope it goes ok" instead of really "owning it!"

    Next up:
    P90X tonight and tomorrow. Fridays I don't have to help with schoolwork so I feel so free. I'm going to do P90X then eat a bunch of junk food and watch TV. I've got wafer hazelnut cookies, Lays potato chips and Cheeto puffs. I may go up to Chinatown to get my moon cakes - double yolk red bean all the way!!!
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters 5:30 AM Workout -09/10/20122

    by , September 7th, 2012 at 02:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    3 X 100 1:40 1:30
    4 X 75 descend 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 x 300 kick 6:30
    6 X 50 kick-fast- 1:10
    1 x 100 swim

    5 X 100 IM 1:45
    4 X 75-1 of each- 1:15
    4 x 50-1 of each- 1:00

    3 x 200 free 4:00
    1 X 100 easy 3:00
    Two rounds, pull or swim.
    200's: swim them fast and broken :10 @ 100

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  11. Friday, 9/7/12

    by , September 7th, 2012 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    200 swim – 200 kick/swim
    – 200 drill/swim – 200 scull/pull by 50’s
    4 x 50/55 build each and try to descend

    Main Set
    Kick 4 x 50/1:20, Flutter w/board & snorkel
    - ave. 1:05
    2 x 100/1:50 Free – Build – DPS
    - ave 1:35 w/ 17 spl
    2 x 150/3:00 Free – Strong effort on each
    - went 2:17, 2:14 and 18 spl

    Kick 4 x 50/1:20 Flutter on back
    - ave 1:02
    2 x 100/2:15 Back – choice of drill
    - fist drill, went 1:57-58
    3 x 100/2:00 Back – Strong effort on each
    - went 1:42, 1:41, 1:39

    Kick 4 x 50/1:30 Dolphin
    - ave 1:17
    4 x 25/1:00 fast fly

    Warm down
    50 easy free

    Total: 2750 meters
    Categories
    Uncategorized
  12. FAST Fri Sep 7th, 2012

    by , September 7th, 2012 at 11:48 AM (Ande's Swimming Blog)
    FAST Fri Sep 7th, 2012

    Thu swam

    LCM Mabel davis Pool
    Whitney coached
    6:00 - 7:30 dove in 6:10
    swam with GULL & Mary
    beside Chris, Todd, Marcio,
    Todd, Jim Dick & Sloan,
    pool was warm

    Warm up
    did 500

    Main Set

    8 x ??? on 8:00, pick 100, 200 or 400
    do the same thing each time, you can change strokes
    did 200 FR
    went 2:25, '6s, & 7s, most were 6's
    2 beat kicked the first 5,
    6 beat kicked the last 50 on #8
    dove 4 - 8
    went 2:20 on #8
    pool was warm, can't wait to swim in a cool pool

    swam down 100 after each
    Categories
    Swim Workouts
  13. Week #36 -- Sept. 3-9

    by , September 7th, 2012 at 11:35 AM (The Labours of SwimStud)
    Did #2 workout today as written. It was a good one!
    Categories
    Uncategorized
  14. 09.07.12 - Friday workout

    by , September 7th, 2012 at 10:42 AM (Pete's swim blog)
    Swam w/ Kyle, Dave, Dave and Teresa. I'm pretty worn down and this was a big workout. Mostly looked for recovery where I could get it and tried to hold my stroke together.

    SCY

    600 Warm up

    10 x 100 - 1:30 (odds IM, evens free)
    100 Easy
    Held 1:20-1:25 on the IM, 1:15 on the free

    5 x 200 - 3:15 Convert free to back
    100 Easy
    I pulled these. Made 2:40 on the 200 backstroke.

    4 x 100 - 1:15, last one hard
    Started about 3 seconds late and never got a rest. Left 2 seconds behind on the last one but came in 3 or 4 seconds ahead.
    1:00 Rest
    200 IM Kick - 5:00
    400 IM (5:45)

    4 Times through:
    * 4 x 50 - 1:00 IM Order
    * 1 x 50 Kick - 1:00 IM Order

    500 Cruise (6:25 - I used a pull buoy after 150 yards but no paddles)

    50 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  15. Short morning swim

    I swam at the Y this morning with Hannah. The pool was deliciously cool, and not at all crowded—we had a lane to ourselves the whole time. Here’s what I did:

    400 scy warmup

    8 x 100, odds FR desc. @ 1:30, evens IM kick steady @ 2:10
    8 x 50, odds IM build @ :50, evens FR kick moderate @ 1:00

    4 x 100 FR (25 sprint to feet + 75 easy) @ 1:45

    4 x 125 IM, with the extra 25 traveling through the strokes, FR to FL

    I cut the workout short after feeling some sharp pain on the outside of my left scapula on the last sprint. It subsided into just discomfort on the IMs, but I decided not to push things and got out after that. I think it might have just been a muscle spasm—the sprinting must come as a shock to my body at this point!

    I have a busy weekend planned—tomorrow I’m helping out with the CIBBOWS Triple Dip, and with a mile race followed by a 5/10K it will end up being a long day out at the beach. Then on Sunday I’ll going out to Lake Hopatcong, about an hour west of here, for the USMS 2M championship. Looking forward to it all!
    Categories
    Uncategorized
  16. opposite of yesterday can you say SLOWWWW

    by , September 7th, 2012 at 09:09 AM (Mixing it up this year)
    My kick is bad but when I can kick with zoomers faster than the 2 ladies in with me and they are swimming with big fins. Can you say SLOW.

    Lucky for me it was long course and they moved out of my way after they were both almost to the wall and I just flipped before the wall and kicked back up to speed. I lapped at 300.

    1000 free descent pace
    500 free kick w/zoomers

    done as 3 moderate 1 fast
    4x50@1:10 fly w/zoomers last one in 51
    4x50@1:10 back last one 53
    4x50@1:10 breast last one 58
    4x50@1:10 free last one 41
    200 free w/strapless paddles & snorkle
    4x50 dolphin kickouts 3 fast fly strokes then easy free
    100 kick easy

    total 2800 meters
    Categories
    Uncategorized
  17. Finally caught up to GTD pace!! 09/07/12

    by , September 7th, 2012 at 09:00 AM (Trying to Train Smarter, Not Just Harder)
    Congratulations! You are on pace for achieving your goal this year:
    FINALLY caught up to the GTD pace the computer recommends!! After having been 30 miles behind due to surgeries on both of my arms in April, it's nice to see that I will probably be able to get in the 500 miles again this year. I'm such a workout swimmer!!
    Today:
    500 back/free
    5 x 100 P on 1:20
    500 K locomotive
    400 IM drill/swim by 25
    300 speed play by 25
    200 IM drill/swim by 25
    100 speed play by 25
    100 easy
    8 x 50 K on 1:00
    100 easy
    12 x 25 on :30 drill/swim, free then stroke every 2
    200 easy
    2 x 600 P, first one w/out paddles
    300 back/free, breast/free
    Total: 5100 SCY

    Although the 400 IM was tough, and the 5 x 100 P on 1:20 was marginally tuff since it was actually part of warm-up, I feel like today was sorta easy & wish I had a better workout. I really like pushing myself but I suppose a semi-easy day once in a while is ok. I think I need to decide that after the first 1500, everything needs to be seriously worked - no matter what pace the kids are going.
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  18. Thursday, Sept. 6, 2012 7:00-8:30pm

    by , September 7th, 2012 at 01:32 AM (Fast Food Makes for Fast Swimming!)
    Happened to log into FB this afternoon between work and my kids soccer games to see this notice from the team:

    All practices tonight will be at EYAC due to a problem with WHS pool. 7-8:30 pm
    Basically, all 4 practice groups ended up being slammed together into the one 6 lane 25 yard pool, which happens to have a separate 12.5 yd deep tank that we made use of as well. It was a different type of workout, but still intense.


    ---------------------------------------

    The Black Group (my group) started off in the deep tank for the first 25 minutes or so. We ended up doing a lot of kicking, with a little swimming, but it was crazy fast sprints with little rest.

    Did:
    ~30 lengths of the 12.5 pool AFAP Kick w/ board. Went in waves with 1/2 the group at each end. Basically we were getting about 10 seconds or so rest, if that.
    ~30 lengths of Free, which basically was a tight streamline kick, breakout, and 2-3 strokes to wall. Also did these in waves going the same pattern as above.
    At least we didn't have any collisions.

    Next was "Kick Wars". We paired off with someone who was our approximate size/ability level and did battle from the middle of the pool. Each person grabbed one end of the kickboard and went against each other until one person lost by being pushed against the wall behind them. If you've never tried this, it's a kick in the ass for sure! Some of the most intense kicking I've done in a while. I was paired off against another high school senior who was pretty powerful, and we almost matched each other in the middle of the pool until we both ran out of gas.

    At this point, we rotated to a few of the lanes for our actual 'swimming' workout.

    10 x 100 Choice @ 1:45
    I did all free, and started off "easy" going a 1:06 with little effort and fighting the waves of everyone in the pool. Wow. Going on this interval I was easily able to maintain 1:05/1:06s with minimal exertion. #9 was 1:04, and #10 was 1:01


    10 x 50 Streamline Kick on back @ 1:00 (went :44-:48s)
    All this kicking is kicking my ass. Masters swimmers aren't supposed to be kicking. We did all that back in the age group days...


    Now for the intensity...

    24 x 25 @ :30
    6 Rounds of Fly, Back, Breast, Free, going for maximum effort on each one.
    OMG this was tough. I've done 25s before, but don't usually put out the effort like I was doing tonight.
    Flys were :15ish
    Back/Breast completed
    Frees were :13-:14s


    Then...back to the deep tank for nothing more than...
    VERTICAL KICKING and other 'fun' stuff for the final 15 minutes.

    ---------------------------
    2100 Yards + ~ 750 yards or so of the kicking/swimming warmup in the deep tank...and the other non yardage intense kicking. I HATE KICKING



    It was a good day, but I sure hope things are back to normal tomorrow. At least work isn't too hectic. Only 10+ hour days starting at 5:00am.
  19. Thursday 9/6/12

    Thursday 9/6

    PM only LCM

    2x600 @ :15 rest 200 FR/100 BK

    10x50 @ 1:10 kick w/ board FR
    6x200 @ 3:00
    odd: 50 fingertip-drag/zipper drill/50 DPS
    even: D1-3 (2:42, 2:34, 2:29)

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  20. Wednesday 9/5/12

    Wednesday 9/5

    PM only SCY

    1300 assorted kicking and drilling, nothing special.

    Total: 1300

    Followed that up with an exhibition water polo match between the ΠΚΑ fraternity and the UALR women's swim team (I represented UALR).
    Categories
    Swim Workouts