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  1. Workout 09/07/13: morning

    by , September 7th, 2013 at 01:42 PM (Maple Syrup with a Side of Chlorine)
    Good night sleep and nothing happening this morning so I was able to sleep in

    After bagels and cream cheese with the kids, I headed to the Rec for Masters practice and joined Greg and Kevin for a swim (my distances in parentheses):

    200 swim/200 kick/200 pull/(200 Bk)/4 x 50 B/c 6/8/10/12

    1 x 400 (500 with snorkel) on 7:30
    4 x 100 (125) on 1:50 - quarters strong
    2 x 200 (250) on 3:45 (I used agility paddles and buoy
    4 (5) x 100 on 1:50 (1:25) even split

    On your own to finish - I did:
    - 4 x 75 on 1:15 (25 kick/25 fast IMO swim/25 Pull with buoy)
    - 100 loosen (25 two-arm Bk into 25 skull, repeat)
    - 200 IM drill and out
    (Masters/Rec/3600 yds/75 min)

    Good swim again in our empty pool. We're planning a double for next week's Tues practice - 30-45 min in Lake Paren then to the Rec for regular Tues practice. This should help us squeeze some more days outside, plus help me catch up with GTD!
    Swim Workouts
  2. Only 84 today

    by , September 7th, 2013 at 01:39 PM (Mixing it up this year)
    I can't believe some of my kids call that cold. I call it hot but tolerable.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/zoomers & snorkle
    8x25@:45 fly torque drill w/snorkle
    8x25@1 angle arm fly w/snorkle
    4x25 chest press w/snorkle
    4x25@1 shooters w/zoomers
    8x25@:45 fly
    500 back kick w/zoomers
    5x100@1:45 as 50 fr/50 bk w/paddles
    5x100 kick odds breast evens free
    500 free

    Total 4000 yards
    Swim Workouts
  3. Friday, Sept. 6

    by , September 7th, 2013 at 11:11 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt:

    Warm up:

    700 various
    4 x 50 scull w/agility paddles @ 1:05
    12 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    6 x 25 fly @ :30
    50 EZ
    -- My breakouts were so horrendous, I just desisted. I was too tired too really work on them.

    5 x (4 x 50 @ :40 + 50 EZ) w/fins
    -- 2 free, 3 kick
    -- these quasi broken 200s are about as "aerobic" as I get on my own.
    50 EZ

    3 x (4 x 50 drill, IM order) @ 1:00
    100 EZ

    Total: 3500


    I wasn't feeling much like speed work after yesterday's workout and some mental fatigue. You need to be really dialed in mentally to go true AFAP. So glad it's the weekend. It has been a really rough week with Lil Fort. She has a soccer game today. Hoping to get her out of the house now for a run with Mr. Fort. Endorphins good!
    Swim Workouts
  4. Week 49 - Saturday

    by , September 7th, 2013 at 10:11 AM (After a long rest)
    I had a good nights sleep but I was still sore when I woke this morning. Not the same overall ache from yesterday but my tri's, Lat's and chest were still sore. These areas remained sore throughout today's workout but I felt a little better after I got warmed up. Our main set today was 200s which as I have blogged previously I find the hardest distance to train for. I had a decent set today.

    warm up
    8x100 on 1.25 with snorkel

    Main set
    3x200 swim descend 1-3 on 2.40
    3x200 pull with paddles descend 1-3 on 2.40
    3x200 back descend 1-3 on 2.40
    3x200 swim descend 1-3 on 2.40
    no rest between sets
    400 easy with 10 or fewer strokes per 25
    2x(2x50 swim with fins on 30, 50 back with fins on 30, 50 easy on 1.30)

    Warm down
    100 easy

    Total 4100scy

    On the first set of 200s I struggled getting going on the first 200 but finally got into a rhythm after the first one and went, 2.05, 2.01, 1.58. The second set I went 2.04, 2.00, 1.57. The back set was interesting because I seldom do back and I don't recall the last time I tried doing quick 200s. My times were surprisingly consistent and went 2.20s on all three despite trying to descend. The last set of 200s I went 2.01, 1.59, 1.56. The 50s with fins were pretty easy and I think I need to drop my 50s with fins times to 27.5s for these short sets. I held 25s on the frees and 27.x on the back. I hope to feel better soreness wise on Monday after a nice couple of days of rest.
    Swim Workouts
  5. 9|6|13 scy

    by , September 6th, 2013 at 03:44 PM (Blog)
    500 very slow free

    8 x 200 from block on 5:00 as:
    -50 fr fast
    • slow ones were 30, most were 28-29, the last was 26

    -25 fr R (recovery)
    -25 br R
    -25 bk R
    -75 fr R

    10 more 50's from block
    • easy swims

    Updated September 6th, 2013 at 08:00 PM by __steve__

  6. 09.06.13 - Friday workout

    by , September 6th, 2013 at 02:56 PM (Pete's swim blog)
    Swam w/ Dave and Meredith. Dave B and Roger dropped by for a quick swim in prep for their triathlon. Felt decent today.


    600 Warm up

    5 x 100 - 1:30 odds IM, evens stroke
    100 Easy

    4 Rounds of:
    * 2 x 50 Stroke - :45 (did these IM Order by round)
    * 2 x 50 Easy free - :45
    * 2 x 50 Kick - 1:00 (did these IM Order by round)
    * 2 x 50 Easy kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 300 - 4:30, Convert free -> stroke by round
    100 Easy
    The original interval for the 300 was 4:00. We dropped it back so we could make it. I did breaststroke. Dave and Meredith did fly. I kept up with the flyers and was actually pulling away from them at 150 yards. At 200 yards, I hit a wall and started having problems on my pull-outs. They both blew past me on the last 25. Ended up making 4:25.

    4 x 50 - 1:00 Kick w/ fins, underwater down, easy back
    4 x 50 - :50 IM Order
    4 x 50 - :40 Free, made :35s

    200 Cool down

    (5700 total)
    Swim Workouts
  7. Friday, September 6, 2013 9:00-10:15am

    by , September 6th, 2013 at 02:55 PM (Fast Food Makes for Fast Swimming!)
    I'm starting to enjoy these early morning swims. I get there at the beginning of the late morning/lunch swim (9:00-1:00pm), and can always get a lane to myself. It's so vacant that everyone is that way though, and at times there are open lanes. The water walkers in the open area of Lane 1 & 2 actually outnumber us at times.

    This also marks another day in history. I'm back up to 3 practices in a single week!! I haven't been this waterlogged since the end of July!


    400 Free
    200 SDK w/ short fins on back
    400 Free Pull

    10 x 50 Flutter Kick w/ board @ 1:00 (went ~ :53s)

    10 x 150 @ 2:20 (25 Fly Drill, 25 Fly Swim up-tempo, 100 Free EZ) - went ~ 1:55-2:00
    not extremely grueling, but enough to make my body question what my mind was thinking.

    4 x 100 Free Pull @ 1:30
    4 x 100 Free Pull @ 1:25
    4 x 100 Free Swim @ 1:20
    just EZ swimming all of these around 1:15s/100


    4300 Yards - not sure what happened today, but I made it well over 3K.

    It's nice to just get out and swim, without trying to pressure myself with making extreme intervals, or having a bunch of upcoming meets to worry about. I still have that internal drive keeping me going, though not sure what I'm aiming for now.
  8. Can I catch a break, please?

    by , September 6th, 2013 at 01:07 PM (One Stroke at a Time)
    September 5, 2013

    6 x (150 pull on 2:10 then 50 back on 50 with paddles)
    12 x 75 on 1:20 25 swim IM order then 50 kick
    2700 yards

    I have been feeling a little better and had actually plotted out a plan to get caught up on some things that I had gotten behind on and then disaster struck. My youngest had a biking accident and is in the hospital for traumatic pancreatitis. He hit his belly with his handlebars on a fall and injured his pancreas (He is 6 and really skinny so there was no cushion). My husband and I are splitting time with him. He wants my husband to stay with him at night so I get to go home and sleep in a real bed). During the day, I've been sitting with him in the hospital watching some Looney Tunes and trying to distract him from the fact that he can't eat (and trying to convince him that the fluid going into his IV (Total Parental Nutrition) is actually food). When my husband came, I snuck in a little swim (while the older one was having practice). I came late and had a lane to myself (all the others had 4-5 people in them but no one had gotten in one of the lanes so I lucked out). I enjoyed the workout since it was peaceful being by myself.
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/09/2013

    by , September 6th, 2013 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:15 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    6 X 100 kick 2:15
    1 X 100 swim

    1 X 100 fast 2:00
    1 X 100 easy 2:00
    8 X 25 sprint :40 #8 on 1:40
    Two rounds. Choice.

    1 X 400 free 6:00 5:20
    4 X 100 free 1:30 1:20
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Workout 09/06/13: morning

    by , September 6th, 2013 at 09:49 AM (Maple Syrup with a Side of Chlorine)
    The first week of school has been going well, with the kids (Preston and the his exchange siblings) settling into new routines without much difficulty. I spent a few days at the college tiling, and was able to sit in on the whole class that I am auditing last evening. I'm going to work on harvesting in the garden (apples, beans, potatoes) this weekend, and checking on the grapes as I should be jamming (well, more precisely, jelly-ing) in the next few weeks. I was able to get in this morning for a swim:

    - 200 Fr/200 Bk/200 IM drill
    - 4 x 25 burst and cruise

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

    5 x 100 on 1:30
    - odds = Fr (work on no-breathe through flags)
    - even = stroke (Bk/IM)

    200 loosen and out
    (Solo/Rec/2650 yds/45 min)

    Having been on a relative holiday from swimming over the last two weeks, I can definitely feel that my kicking and swimming speed are diminished, which the clock confirms. I am planning to add in some more structured dryland activities this fall and also continue to change my diet, working to eliminate more processed foods. I have been eating more fruits and veggies, including daily smoothies with my homemade yogurt, which has gotten me down ten pounds since July. This goes along with trying to declutter the excess stuff around the house, mostly paperwork that is no longer needed as well the garage and all of the mysteries it contains
    Swim Workouts
  11. EZ 45 min stretch out swim

    400 mix up
    4 x 100 @ 1:45
    -rotate a 25 strong
    4 x 50 @ 50 descend

    4 x 50 @ 60 fly/free
    200 bk build r~30
    4 x 50 @ 60 bk/br
    200 br build r~30
    4 x 50 @ 60 br/fr
    200 IM cruise


    Hardly worth blogging about but this is just what my body needed.
    Next meet won't be until the beginning of Dec so need to get my butt in gear.
  12. Week 49 - Friday

    by , September 6th, 2013 at 08:21 AM (After a long rest)
    My daughter did her first private lesson with my coach last night, working on her turns. While she swam I lifted. I ended up doing the circuit training I did last spring and by the end was really really sore. This morning was pretty miserable and in fact kept waking last night each time I would move in my sleep. Today's swim felt good in that it loosened me up and this was a great workout for doing this. We ended up doing a ton of yardage in the 70-75 minute swim.

    Last nights weight workout

    10 min warmup on the vasa swim trainer.

    4x(10xbench press, 10x seated row hands inside, 10xseated row hands outside, 10xlowe back curl, 20xleg extension, 10xmilitary press, 10xinclined bench press, 10xlat pull down hands inside, 10lat pull down hands outside) these were done continuously with no rest and each circuit I increased each machine by a plate.

    Todays swim

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 swum 12.5 streamline kick, 12.5 free,m12.5 streamline kick, 12.5 free on 1min
    500 swim swum with odds overkcik fast, evens long stroke easy

    Main set
    3x1000 free on 11.30

    Warm down
    300 easy

    Total 5000scy

    i went 5.25 on the 500 and felt pretty good despite stiffness in my tris and lats. The young Jr racer was in my lane again today which kept me pushing throughout the whole workout. She did 800s to my 1000s and I did everything I could to finish when she finished. This was the first set of 1000s I have done in quite a while and probably the best I have done since I got back in the pool. I went 10.35, 10.41, 10.37. The last one in particular I had to push the whole way whereas the first one I got in a groove and cruised.

    Updated September 6th, 2013 at 04:21 PM by StewartACarroll

    Swim Workouts
  13. Getting better but not 100% yet & wo-manatees have returned

    by , September 6th, 2013 at 07:42 AM (Mixing it up this year)
    I don't think I will ever be 100% because of my back but the head cold is subsiding some and the lower back is feeling better that it had.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle, paddles & bouy holding 1:35's as a relaxed pace
    800 IM switch order to fly,bk,fr,br w/zoomers each 200 as 50 rt arm/50 lt arm/50 kick/50 swim on br do 100 pull/50 kick/50 swim
    400 free fast pace had to swim around 3 wo-manatees
    3x100 choice EZ lots of rest because I had to look for an opening in the lane where I wouldn't mow the 3 wo-manatees down. But since it was warm down that was fine.

    Total 3000 meter
    Swim Workouts
  14. Ugh.

    by , September 6th, 2013 at 01:12 AM (Alex's swim journal)
    My workout on Tuesday morning, the first one back at the Kenosha Y in a while, was long, but lackluster. I think I made a mistake in my warm-up. Here's what I did:

    WU (1100/20:00):
    400 EZ swim
    100 fr on 1:45
    150 fr on 2:45?
    200 fr on 3:30
    250 fr on 4:30

    MS1 (1400):
    24 x 50 in 4IMO on 1:00 (3 x thru 400 IM)
    200 recovery swim
    Master's minute

    MS2 (1000):
    8 x 100 in 4IMO on 2:00 (2 x thru 400 IM)
    200 recovery

    MS3 (600):
    400 IM on 8:00 (7:06)
    200 recovery

    4100/75-80 minutes

    My big mistake was not doing any stroke work in the warm-up; I usually do 4 x 100 IM on 2:00 or 2:15 before a lot of stroke work in the main sets. I didn't do it this time and I felt the difference (In my defense I was thinking that doing the equivalent of 6 x 400 IM was a lot of work on each stroke, so I didn't want to overdo it by adding stroke into the warm-up). The other mistake I made was not doing any faster 50s in the warm-up. Again, my rationale was that I had a long set of 50s ahead of me, so no need to overdo the 50s. That was a mistake too. My body has gotten used to swimming progressively shorter distances faster throughout the warm-up, but the change had me swimming progressively longer distances at roughly the same speed... my "just started my warm-up" speed. I think these two factors contributed to the difficulty I had finding a rhythm, or hitting the faster times I've been making on similar intervals and sets this summer. Maybe I'm finally just fizzling out at the end of a long summer and need a few days of recovery...

    So, of course, I decided to lift weights yesterday for the first time in more than 3 months... right before my recovery swim... which ended up being a recovery slog. I did 2200, lots of drill with pull buoy and short fins, but all I could really feel was how dead my legs were. Tonight I did 3000, nothing too difficult, but wow, was I surprised at how off I felt: speed nowhere near where it has been in the last couple of months. Here's what went down:

    WU (1000):
    400 EZ swim (alternated fr/pull by 100s) on 8:00
    4 x 100 IM on 2:00 (desc. 1:45-1:43+... yeah, not much descent!)
    4 x 50 on 1:00 (:38-:40)

    MS (1000):
    8 x 100 on 2:00 (fr, except every 4th was BK; fr was 1:28-1:30; bk 1:40-1:42)
    200 pull (alt. fr and bk by 100)

    CD (1000):
    4 x 50 fr (:40-:42)
    4 x 100 IM on 2:00 (1:45-1:47)
    400 EZ (alt. fr and bk by 50; first 200 w/ pull buoy)

    3000/61 minutes

    Again, I felt out of it and tired. Maybe I'll take a day off tomorrow and see if I can come back and manage something more convincing this weekend. Just feel like I've been swimming twice as hard, but going twice as slow.
  15. Finally! Thursday, Sept 5

    by , September 5th, 2013 at 05:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull/drill w/agility paddles @ 1:05
    12 x 25 shooters w/fins @ :40 -- I did an actual back shooter for the first time in months!
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00
    -- relieved to see that my times were about the usual on these

    6 x (50 AFAP + 150 EZ)
    -- fly (23 high), breast (28), fly-back (24), 3 x kick (25+s)
    -- these times weren't too bad either, but technical execution was way off

    8 x 50 DPS free w/paddles @ 1:00
    100 EZ

    Total: 3900


    Finally swam in a nice pool today -- Pitt -- for the first time since June. Deep, cool, digital clocks everywhere. Ahhhh ... Also tried doing some real AFAP work for the first time in awhile. I felt pretty discombobulated. My breakouts were also atrocious. Shallow pools create bad habits, I guess. Unfortunately, that was the only decent part of the day. Lil Fort is not adapting well. The magnitude of change is great -- new city, new house, new school, new everything. She had her first XC race today with her middle school team. She tried to refuse to race and claimed she didn't feel well. Her coaches (who are great) somehow jollied her into it and she did win. I was worried she was going to tank it on purpose. So there is no happiness in mommy land right now. I think it's going to take a looong time. I'm not sure how focused I'll be on training until she's more settled.
    Swim Workouts
  16. Thursday, Sept. 5, 2013 ...a page from Leslie

    by , September 5th, 2013 at 02:45 PM (Fast Food Makes for Fast Swimming!)
    I was looking through the blogs the other day, and saw that Leslie had written a workout for the "A Group" masters practice group at Pitt, and it looked pretty good. I decided to give it a shot on my own this morning at the Y, and luckily had a lane to myself.
    I have to admit, I'm more out of shape than I thought, 'cause I had to bail on the workout after 3000 yards. Thanks Leslie!

    Warmup (slightly modified from her assigned one):

    100 Free
    100 Stroke (Back)
    200 Free Pull
    200 SDK w/ short fins on back
    100 Stroke (Back)
    100 Free

    5 x 200 Free Pull w/ TYR Catalyst paddles (her plan was paddles only) @ 2:30
    ranged from 2:20-2:22
    I hit on the first one at 2:20, and knew this was going to be a killer, especially in my "out of shape" state that I'm currently in. Glad there was only 5 of them...though 3 would've been better.

    about a minute rest

    5 x 100 Free (50 Fastish / 50 EZ cruise) @ 2:00
    my total times were around 1:13s, but the first 50 was up-tempo
    5 x 100 IM @ 2:00 (held around 1:25s)
    I was just swimming these, and couldn't put forth much more effort.

    200 EZ and out

    3000 Yards in ~45 minutes


    There was another round of 5 x 100s after the IMs but I couldn't remember what she had in the sequence. Yeah, I tried to remember the whole thing, and did decent at that. I knew there were some 75s stroke after that, and a AFAP 200 broken, but I wasn't having any of that today.

    I did go and renew my YMCA membership today. I figure with my new job on swing shift, and getting done at 11:00pm, plus winding down after work, I don't get to be till about 12-12:30am. I can't realistically think I'm going to be able to get up and swim, then function afterward for a 5:00am masters practice! I'm taking another page from Leslie and saying that! I'll just enjoy the later morning/lunchtime lap swims available at the Y pool. Yeah, it's warmer water, and yeah I may have to deal with noodler-type swimmers on occasion, but it's not really that bad. Plus I'm on more of a "relaxation period" with my swimming, as competition may not come around as often for me for a while.
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/06/2013

    by , September 5th, 2013 at 12:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 300 IM 5:15
    1 X 150 2:45
    4 X 25-fast- :40 #4 on 1:40
    Three rounds.
    150's: fly/back/breast by 50
    25's: Round 1 fly, 2 back, 3 breast

    9 X 100
    3 on 1:30
    3 on 1:20
    3 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. 9/4/13 With the team

    500 mix up
    -mostly done with my favorite toys (snorkel & bouy)

    2 x (6 x 75) kick on coaches whistle
    -1-3 rotate a 25 fast
    -4. First 25 sprint
    -5. First 50 sprint
    -6. 75 sprint

    100 ez

    3 x through
    300 @ 4:45 neg split
    200 @ 3:00 descend by round
    4 x 75 @ 2:00 sprint
    - went odds BK evens BR

    2 x through
    75 @ 1:30 fast, last 50 over kick
    50 @ 60 25 fast/25 drill
    3 x 25 @ 45 choice sprint
    -went FL,BK,BR

    50 EZ and I had to jump out to get our oldest daughter.


    I liked this one. Not much gas left in the legs towards the end and I should have quit a little earlier to w/d properly. Feeling tight today.

    Side note: Pacing is finally coming around along with keeping my stroke long.
  19. 09.05.13 - Thursday workout

    by , September 5th, 2013 at 11:50 AM (Pete's swim blog)
    Swam yesterday with Meredith and Dave. Dave B and Roger came in later and did a broken 400 in preparation for a sprint triathlon they are doing this weekend. I put in 5K total, most of which came in 6 rounds of: (4x50 IM Order @ :50 + 2x200 pull @ 2:20 + 1:00 Rest) Today, I swam w/ Dave. Dave B showed up later in full triathlon gear. He looked pretty fancy with his new red TYR tri-jammer nicely coordinated with his cycling jersey and red highlighted running shoes. I'm pretty sure he will be fast but if he isn't, at least he has the looking fast part of it down.

    Speaking of cool new stuff, I got my yearly GTD Nike swim suit in the mail yesterday for making 500 miles. Looks like I've held on to my sponsorship deal for another year. Wake up TYR and Speedo! Yet again, I'll be sporting a Nike swoosh on my left hip instead of your brands. My agent is standing by for your call.


    600 Warm up

    4 x (75 Pull @ 1:00, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:15)
    1:00 Rest
    4 x (75 Pull @ :55, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:15)
    1:00 Rest
    4 x (75 Pull @ :50, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:20)
    100 Easy
    We took a lot more than 1:00 for rest but stuck with the intervals otherwise.

    10 x 100 Up/down kick - 1:30 (:05)
    100 Easy
    I used fins for this.

    4 x 100 @ 1:20, 1:15, 1:10, 1:05
    Didn't do too bad with this. Made the first two and then did a 1:12 and 1:08. So, I was only 5 seconds back this time.

    300 Cool down

    (5200 Total)
    Swim Workouts
  20. Week 49 - Thursday

    by , September 5th, 2013 at 08:22 AM (After a long rest)
    Today I awoke sore and tired like the rest of this week.i was pretty sore and tired throughout this workout but was pleased with the fact I pushed through this one. This was one of the tougher workouts I have done in a while both physically and mentally.

    600 free with snorkel
    10x50 catchup on 50

    Main set
    4x(3x100 on 1.10, 2x50 on 30)
    3x(2x50 kick with fins on 1min, 100 kick with fins on 58)
    4x200 free on 2.40 with snorkel long and easy on 2.40

    Warm down
    200 easy

    Total 4300

    I held 1.00-1.01 on the fast 100s and 28s on the fast 50s. I was very pleased with this set especially since I felt so sore throughout. The kick was good and I used the 50s as active recovery and went 54s on the fast 100 kicks with fins on my back, with good SDKs off the walls. I am very muscle sore right now and not looking forward to weights tonight.
    Swim Workouts