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  1. 05.04.13 Saturday workout

    by , May 4th, 2013 at 09:39 AM (Pete's swim blog)
    Swam at Hsv Nat w/ Dave. Lots of rain overnight but fortunately no thunder/lightning. There is a triathlon in Guntersville this morning so most of the triathletes weren't there. I imagine it will be pretty miserable conditions for a triathlon today but judging by attendance at the pool, most are sticking with it. I felt better today but didn't push too hard.


    500 Warm up

    400 IM (50 kick/50 swim)
    4 x 50 - 1:10 IM order
    400 drill down/swim back
    4 x 50 - 1:05 IM Order

    3 x 200 Free - 3:10 (2:55, 2:50, 2:50)
    1 x 200 Kick w/ fins
    3 x 200 IM - 4:00 (3:25, 3:20, 3:15)
    1 x 200 Kick w/ fins

    300 Free - 4:30 (4:25)
    200 Free - 3:00 (2:55)
    100 Free - 1:30 (1:27)
    :30 rest
    200 Pull - 3:00 (2:40)
    6 x 50 Free - 1:00 (:45->:38)

    200 Cool down

    (4600M total)
    Swim Workouts
  2. Friday, May 3 - Keeping It Up

    Started out swimming with Keith. Got him to do a "M" set. Then he got me to do some fly - hadn't swam any fly since Feb. Pretty good workout and then I timed a 100 Free and 100 BAck at the end.

    5x100 on 1:30
    A "M" set - Free, :45 per 50
    100 Back
    5x50 Fly/Free on 1:00
    5x50 Breast/Free on 1:00
    A "DUD" set (down-up-down) - Back w/paddles, :45 per 50
    200 Kick
    5x100 Free on 1:30
    2x100 Kick
    5x100 BAck w/paddles on 1:35
    100 Kick
    100 Free w/paddles Hard - 1:10
    1 minute rest
    100 Back w/paddles Hard - 1:14

    5600 yards
    105 minutes
  3. Diving workout

    I really enjoyed last night’s diving practice. It was a good night for our whole group—everyone seemed to be feeling brave and willing to go after difficult and scary things. I got to cheer on two of our more experienced divers as they did 2.5s from the 3m (forward and reverse). Meanwhile, I worked on dives that require a backwards takeoff—back dive, inward dive, and (briefly, just to make sure I could) back flip. I was really pleased to land my inwards last night head-first. It was only the second time I’ve worked on this skill, and the first was nearly two months ago, and involved hitting the water face-first far too often. I was worried I would regress back to that, but my body seemed to remember the skill. I did these off the 3m as well as the 1m, which was a first. Back flips off the 1m were a new skill as well, and were pretty easy to land. Now that I’m gaining some confidence that I can actually do these things, I’ll be able to focus more on making my form better. Right now my biggest problem is still with the take-off—I tend to be falling backwards as I jump off the board, which has me landing far far away—not a good thing.

    I have been feeling so much better the last couple of days. Tuesday’s visit to my doc resulted in a second round of antibiotics to treat what seems to be a sinus infection (which explains why the diving felt so bad last week). The coughing and asthma is now not a problem except when I exercise hard aerobically, so I’m still holding off that for the time being. I’m eager to get back to my regular activity—I’m well into week 4 of this asthma/illness deal—but I’m also ready to be cautious about pushing too hard, and finally put this whole episode behind me.

    My next event is the 2 Bridges 5K swim in the Hudson on June 1. I visited the wonderful Hudson River Museum today with a couple of friends, and seeing the exhibits there and being near the river for much of the day made me more excited about being part of that event. I’m not stressed—yet—about feeling underprepared for it. I figure I’ll bring whatever level of fitness I have by then to the swim, and whatever that turns out to be, I’ll end up having fun, seeing friends, and spending a beautiful day on the water. Right now I feel very glad not to have any longer events on the horizon.
  4. 5|3|13 LCM

    3700 m


    500 free and 600 drill WFSP

    FAST 50's
    8 x 100 free @ 4:00 as 50 fast/50 easy

    XXXSPL - t - ez - HR (HR taken after easy 50)
    #1 41 - 38 - 59 - 120
    #2 43 - 34 - 56 - 120 *
    #3 43 - 33 - ?? - 136
    #4 43 - 34 - ?? - 128
    #5 44 - 34 - ?? - 136
    #6 44 - 35 - 55 - 136
    #7 44 - 36 - 58 - 136
    #8 44 - 36 - 54 - 144


    300 various WFSP *
    200 various WS

    50 FK WBS (ouch - legs still gone)
    350 free WS
    800 free WS - about 12:20 *

    100 free WFSP

    * Planned to gradually descend each rep by one second to reach 32's and maybe get a couple of them, but my drop-dead mentality naturally kicked in and the set became the same as the previous ones. I don't know, #2 even felt easier than (the 4 second slower) #1. After that I was working hard to hold the pace of #2 while fading.

    * Legs gone (left quad and right calf), grabbed a buoy but soon got rid of it because I don't like how pulling makes my shoulders feel. Just kept leg effort under cramp threshold.

    * Legs came back. Started the set as 50 x 10 @ 1:00, but on the 3rd repeat decided to quit resting and just go continuous (with open turns). This is strange because I never really find a tempo or rhythm for continuous swimming. I did today though. The tempo I used was like 30 sec 2-beat/20 sec 6-beat per length keeping the 6-beat parts fast. Perhaps this is my distance swim, maybe enter a 400 for fun next LCM meet.

    Updated May 3rd, 2013 at 03:07 PM by __steve__

  5. 05.03.13 - Friday workout

    by , May 3rd, 2013 at 12:00 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Felt awful after practice. Not sure if I have something or just got dehydrated. Hope it is just a bit of dehydration.


    700 Warm up

    4 Rounds of:
    * 3 x 75 - 1:10 Convert 25 fly/50 free -> 75 fly
    100 Easy

    4 x 75 free - 1:10
    4 x 75 free - 1:05
    4 x 75 free - 1:00
    3 x 75 pull - 1:10, 1 x 100 pull - 1:10 (made 1:05)
    3 x 75 pull - 1:05, 1 x 100 pull - 1:05 (made 1:03)
    3 x 75 pull - 1:00, 1 x 100 pull - 1:00 (made 1:02)
    Kind of underestimated the amount of recovery I would get on the 3 x 75 pulls. After this I was hurting pretty bad but pressed on.

    3 x 100 free - 1:25
    2 x 100 free - 1:20
    1 x 100 free - 1:15
    16 x 25 - :30 odds easy free, evens hard stroke, IM order

    4 rounds of:
    * 3 x 75 - 1:10 convert 75 free -> 25 free/50 kick; last round convert 25 kick/50 free -> 75 kick

    200 Cool down

    (5700 Total)
    Swim Workouts
  6. Week 30 - Friday(Taper week 3)

    by , May 3rd, 2013 at 08:46 AM (After a long rest)
    I felt pretty crappy this morning. Just no umphh.

    400 free with snorkel
    6x50 alternating catchup and finger drag drill on 45
    6x100 kick with fins on 1.40 easy

    Main set
    3x500 #1 pull, #2 swim breathing every 5, #3 6beat kick on 6mins
    2x(2x50 with fins AFAP on 35, 2x25 underwater with fins, 2x50 back AFAP)
    100 easy

    Warm down
    6x100 on 1.25 DPS

    Total 4000

    500's I held between 5.30 and 5.40. It did not hurt but again no feel for the water and just no go. The fast 50s were ok and I went 23,24 on the free on both sets and 27,28 on the backstroke 50s. My back felt pretty good.
    Swim Workouts
  7. So many disappointed swimmers this morning

    by , May 3rd, 2013 at 07:21 AM (Mixing it up this year)
    We all showed up expecting the usual Friday Long Course but it was set up for Short Course. After I got over my disappointment I had to change my workout.

    500 free
    500 free kick w/zoomers

    10x200@3:00 free w/paddles & bouy descend 1-10 went 2:52, 2:51, 2:50, 2:49, 2:46, 2:46, 2:42, 2:42, 2:39, 2:36

    500 free kick w/zoomers
    500 free EZ & slow

    total 4000 yards
    Swim Workouts
  8. Thursday, May 2, 2013 7:00-9:00pm

    by , May 3rd, 2013 at 01:25 AM (Fast Food Makes for Fast Swimming!)
    Let the serious drop in yardage begin!


    600 (25 Free, 25 Long Axis Alternator*, 25 Back, 25 Long Axis Alternator)

    *Long Axis Alternator is 4 stroke Back, then roll into 3 strokes Free, then roll into 4 Back, etc. Works better in LCM cause you run out of pool space after a little bit in SCY.

    Kick Set:
    4 Rounds of
    • 200 @ 3:00
    • 100 @ 1:20
    • 50 @ 1:00

    I ended up starting with a 100 Kick on the first one, but was bobbing around like a cork with all the swimmers in the lanes, 6-8 per!!!, so I switched to EZ Free swimming.
    Did a 100 EZ @ 3:00, 50 EZ @ 1:20, 50 EZ @ 1:00

    12 x 75 IM no Free @ 1:30

    • I did Odds 75 IM
    • Evens 25 Free, then get out of the way.
    • Basically it was a 100 IM @ 3:00, broken at the 75 for about :35 seconds.


    12 x 50 @ 1:15

    • 3 of each stroke
    • 1 EZ, 1 Build, 1 FAST
    • Felt really good on these, especially the Fly and Free. Breast was feeling good as well. Back is only used for the cooldown after the Fly in the 400 IM!! <--PWB will like that one


    100 EZ

    To the Blocks:
    12 x 25 Sprints from a dive @ coach's sendoff

    • 3 of each stroke, IM Order
    • John set us up in heats organized by speed, so I was set with the fastest two boys of the group
    • We had enough rest, kinda. I was huffing and puffing but did fine.
    • I blasted the Flys, felt great.
    • Blasted the starts and SDKs of the Back, then cruised into a floating finish.
    • Same for the Breast, worked the pullout, 1 stroke, then cruised. 4 strokes per length.
    • BLASTO on the Frees. Coach John was asking the older boys why James was beating them. "cause he's tapering..." "That's not an excuse" replied John.


    300 EZ and out

    3300 Yards

    This was an EZish workout even if I'd done the whole thing as written. I just had a yardage "goal" to not exceed today, and stayed below that. Plus I had fun sprinting.
  9. Week 30 - Thursday(taper week 3)

    by , May 2nd, 2013 at 10:13 PM (After a long rest)
    I got to the pool late tonight and had to rush to get a decent swim in. The weather in Dallas dropped from a very pleasant 80+F to 40+F overnight. This time of the year can be so unpredictable! To make matters worse it rained and despite needing the rain it makes the commute crazy. Anyhow I did not stress out and grabbed a quick dinner and headed to the pool. At the pool a lot of people(many I did not even know) seemed to know I had nationals next week and there were a lot of well wishers. On one had it was a little concerning that I did not know these people, but they new me(I guess the old man who swims quite quickly in the pool makes me stand out in the public lanes) and on the other hand it was quite flattering.

    Warm up
    6x200 alternating free and IM on 2.45

    Main set
    3x(2x100 on 1.20 80% effort, 200 kick on 3.30)
    4x(4x25 underwater, 2x50 on 35 holding 30, 2x75 back on 1.10)

    Warm down
    200 easy

    Total 4000

    My second tighter competition suit arrived today. The Speedo Fastskin3 size SR4 was tight, but will be great next week. I am quite shaggy hair wise and need a hair cut. I am really looking forward to next week to get my hair clipped and shave down for some fast racing.
    Swim Workouts
  10. Thursday, May 2

    by , May 2nd, 2013 at 05:03 PM (The FAF AFAP Digest)

    Warm up:

    400 various
    4 x 50 fly drills @ 1:10
    4 x (25 scull + 25 free) w/agility paddles @ 1:10
    8 x 25 back shooters w/fins @ :40
    50 EZ
    4 x (25 free w/slow arms & fast feet + 25 EZ DAB)
    50 EZ

    Main sets:

    6 x 25 burst + cruise
    75 EZ
    2 x (25 back from the blocks @ 100 pace + 75 EZ)
    -- 14 lows
    75 EZ
    10 x 25
    odds = up tempo free w/fins
    evens = EZ
    50 EZ
    100 scull

    Total: 2200


    Did a slightly modified version of taper workout #4 from the HIT forum:

    I've been tapering 5 days now and my legs are definitely still tired. But it's almost time to do virtually nothing. :-)

    The depth on my backstroke starts is still sort of inconsistent. But I had a really deep one when I went 27.2 last weekend, so I won't fret over it. In fact, I think I will be pretty laid back about the 50 fly and 50 back at Nationals bc I posted such fast times (for me) at Zones. If I don't go any faster, no worries! The two events I'm most focused on are 100 back and 50 free. I wish they weren't the last day ... Ah well.

    Who is up for a forum dinner on Friday night: Here is a possible restaurant:
    Swim Workouts
  11. 5|2|13 SCM - an easy on shoulders day, and a flutter kick PB

    1000 fr/drills WFP

    7 X 100 @ 3:00 WF, as a fast 25 UWFK / easy 75 fr/drill
    • UWFK's were 13 - 14 seconds except for the last two, one was done on back and I brushed the floor, and other was a barrel-roll UWFK and did 15

    2 X 50 @ 2:00 FK WS (without fins), as 25 AFAP / 25 easy kick-paddle
    • 1st one went too deep (still in UWFK mode) - 21 blah
    • 2nd one was I believe a PB - 18.L

    Tomorrow will be a LCM, and a load on the entire body. Today I needed to rest up my shoulders for this, as well as recover from yesterday's first few fervent AFAP 25 fr's where I lost my cool. Yesterday I caught myself sprinting like a mad man as I used too (i.e, smacking the entry, forcing the catch, bobbing up and down, fighting the water, hands tense with fingers contorted ). I'm lucky I didn't get hurt, though my shoulders do feel beaten down some. I'll just ingrain it as an accomplished, "don't do" drill, and avoid it forever, even if I am swimming for my life from an alligator.

    FAST KICK was a breakthrough for me with a solid 18 low as XX:18.XX was on the watch for more than a moment. Previous pushed flutter kick best (I think) was 19 something. I can't recall if it was with a board or not, but today it was with a snorkel and no board. The snorkel I really didn't need, as I took a breath 2/3 of the way home and ruined my rhythm. Interesting thing here was this breath, even with a snorkel, caused my body to move out of streamline, for the muscles holding me tight must relax to engage the diaphragm. I think a 17.H may be possible some day hypoxic, sans snorkel.

    Just realized I spent more effort writing a blog on a workout than the workout itself.
  12. 05.02.13 - Thursday workout

    by , May 2nd, 2013 at 10:50 AM (Pete's swim blog)
    Swam w/ Roger and Dave. Lifeguards showed up late so the workout was somewhat shorter than usual today.


    450 Warm up

    4 x 100 - 1:30 Convert Free->IM
    200 Kick - 3:30 (I did half br, half IM)
    2 x 100 Pull - 1:10
    50 Easy

    4 x 100 - 1:25 Convert Free->IM
    200 Kick - 3:30 (I did half br, half IM)
    2 x 100 Pull - 1:10
    50 Easy

    4 x 100 - 1:20 Convert Free->IM (Made IM on 1:17)
    200 Kick - 3:30 (all br)
    2 x 100 Pull - 1:10
    25 Easy

    1500 Relay - I think we made 14:35. There were just 3 of us so we each did 500 yards.

    25 Easy and out

    (3500 Total)
    Swim Workouts
  13. Not as strong this morning and had to do butterfly

    by , May 2nd, 2013 at 07:38 AM (Mixing it up this year)
    Somewhat sore today and just not rested. Still managed a decent amount of quality drill work on fly.

    500 free
    500 free kick w/zoomers

    200 fly scull drill w/snorkle & zoomers
    200 fly torque drill w/snorkle & paddles
    8x25@:45 fly w/paddles & zoomers by #4 I had my rythm back
    200 1 arm fly alt rt arm/lt arm
    8x25@:45 fly

    200 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy perfect pull but easy pace held 1:22's

    100 free
    100 back
    100 free
    200 free w/snorkle EZ

    Total 3200 yards
    Swim Workouts
  14. Wednesday, May 1, 2013 7:00-9:00pm

    by , May 2nd, 2013 at 01:10 AM (Fast Food Makes for Fast Swimming!)
    Yesterday I took my kids down to the riverfront park to go to the annual Apple Blossom carnival that comes to town every spring. Rides and rides and rides. My son is now big enough to go on the "big kid" rides with his big sister, so they had a blast. Though little 3 year old was in a tissy the whole time 'cause she couldn't do the big rides. But she had fun on the little ones, which were "way too boring" to quote my son.
    Friday night will be the annual "Classy Chassis" parade, where all the old cars, muscle cars, unique cars, and more come out to cruise down the main street in East Wenatchee. It's the best of the 3 parades here in my opinion over the 2 week period.
    So there will be no swimming Friday, Saturday, Sunday around here, but it's taper time anyway. I've still got one more lighter swim tomorrow, and then a couple splash n' dashes on Mon/Tues. next week.


    600 (25 Free/25 V-Sit scull)

    12 x 100 Kick w/ fins 4 @ 1:25, 4 @ 1:20, 4 @ 1:15 make 'em
    I did 12 x 50 Flutter Kick w/ board Odds EZ/Evens Fast on those intervals.
    Went between :40 to :42 on the fast ones.

    Main Set:

    10 x 200 Choice Stroke FAST 180+ HR @ 5:30
    I did a rotation of 1 EZ, 1 Build, 1 FAST
    On #3 I went Free, did a 2:03 - wow! I thought, and not even breathing too hard
    On #6 I went Free again, did a 2:02
    On #9 I went IM, did a 2:19, which is my best ever practice time
    Not bad times considering we had 5 people in the lanes, and the 13 year old girls were doing oddball (non-Free) strokes most of the time, so lapping was not fun.

    200 EZ

    500 Free Pull Stretch out

    16 x 25 Fast, IM Order 4 each stroke @ 1:00
    I did desc. by 25s on each stroke

    200 EZ and out

    4500 Yards

    In other good news, I'll be on overtime at work near the end of my day tomorrow (Thursday), and still have 10 hours+ each on Friday and Saturday.
  15. Wed. May 1 - A Good Start to May

    The water was finally cooler today and felt good during the swim. Peter, Dave, Dave and Danny were there, but I swam on my own and had a pretty good workout. Ray came in lete and was out almost before I knew he was there.

    Did an extended "W" and ladder. Then at the end, swam two hard 200's with paddles - faster than I ever had in practice before. The back was faster than my race pace in Feb. and the free was just a little slower. Not bad after a 3 mile workout.

    3x100 on 1:40
    Extended W - Free - 1:30 per 100

    200 Kick
    Ladder - Back w/Paddles - 1:30 per 100

    200 Kick
    6x100 Free/Back on 1:40
    10x50 Back/Free w/paddles on :45
    100 Kick
    200 Back w/paddles Hard - 2:34
    85 second rest
    200 Free w/paddles Hard - 2:26

    5850 yards
    105 minutes
  16. Workout 05/01/13: evening

    by , May 1st, 2013 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    Hey, I was able to get into the water a second time today!

    200 FR/200 BK/200 IM drill
    10 x 100 FR (on 1:20 - 1:40 sendoff)
    100 float
    300 loosen and out
    (Solo/Rec/2000 yds/40 min)

    I was able to accomplish a lot today, including charging the lawn mower battery with the trickle charge for my motorcycle and also helping my wife with some projects, and my son mentioned that there was a lap swim tonight before Bible Study. I forgot that the Rec has added 2 lanes for laps during the family swims, so I had the treat of a second splash.

    Split the lane with my son and another for about 15 minutes before a mom and three kids decided to swim "laps." I finished the 100's, and was going to "Build a 200 IM" but scratched that - all I gotta say is that signs are clearly posted that private swim lessons are prohibited, and that is what was going on. After almost pushing off on a 5 year old that jumped just before I flipped at the wall, I tried to remind them what the circle swimming concept is, and it did not sink in. I'll mention that to the director next week when I see her.

    Oh well, I was able to sneak in an extra 2k yds, while Preston swam 500! Not sure why, but my family has gotten the swim bug lately. Pretty cool!
    Swim Workouts
  17. 5|1|13 back to the warm SCM pool

    500 WFP


    10 x 50 @ 1:00 fr WFP
    • Started slow and descended down to 31 on last

    6 x 25 @ 2:00 fr from a push
    • 14, 14, 14, 13H, 14, 14
    • the last two used dolphin kick free

    With the 1st AFAP I went out with way too much effort and force, lucky I didn't rupture something. By the fourth one it seemed almost easy but ended up just as fast.

    Lifted weights for legs and abdominals, i.e, squats, leg curls, calf raises, leg extensions, abductions, adductions, crunch machine

    Updated May 2nd, 2013 at 07:27 AM by __steve__

  18. Wednesday, May 1, 2013

    by , May 1st, 2013 at 04:47 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Storm clouds, 80% chance of thunderstorms, humidity at 96%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    400 FR as CU
    200 FR as DPS, SPL-26-28
    200 FR w/agility paddles-tube-buoy
    4x50 FR on 1:15 *33s

    *Set 1*
    4(6x100 FR on 2:15, 2:00 rest) Strong desc 1-5: Smooth-Fast
    *1:20, 1:18, 1:15, 1:12, 1:11
    *1:22, 1:17, 1:14, 1:12, 1:10
    *1:19, 1:16, 1:13, 1:09, 1:08
    *1:18, 1:15, 1:12, 1:09, 1:07
    ---200 BK
    ---400 FR w/snorkel-agility paddles-fins

    *Set 2*
    5(6x50 FR on :50, 2:00 rest) w/agility paddles-fins
    6x50 FR on 1:15

    Warm Down
    1200 FR w/agility paddles-buoy-tube
    Dryland bands

    This workout included two quality high intensity sets (for me anyway) with the added motivation of swimming next to Jose, my new friend and training partner (when our schedules agree). Using all my "tricks" with super streamline off the walls, longer strokes in the first 25 meters building the next 25, I was able to make him work harder to get past me. On the 100s he consistently pulled ahead 1-2 seconds down the stretch for the last two fast 100s of each round. Early 40s of age, Jose has a good stroke, is getting back in shape, and he can outpower me at the end of a swim. I enjoyed the challenge, his strong work ethic, and great sense of humor, so that even as I am gasping for air and just hanging in there, it was still a good experience.

    All in all, we both worked harder than swimming solo, which was the case for both of us most of this year. If we can work out together several times each week, no doubt we will both benefit. Even coach Chuck, who was on deck, was pleased with the results today.
    Swim Workouts
  19. Wed., May 1

    by , May 1st, 2013 at 04:01 PM (The FAF AFAP Digest)
    Did "workout" #3 from the HIT forum:

    600 various
    4 x 50 scull @ 1:15
    5 x 50 EZ backstroke @ 1:00
    5 x (25 shooter + 25 EZ) @ 1:15
    5 x EZ free @ 1:00

    Total: 1550


    I think I have only a couple days left of tapering in me before I start getting really antsy. I really hate the last week of taper. And it's already time to register for the next meet -- LCM Zones in Richmond Jun 22-23. I need to work on some arm endurance for that meet.
    Swim Workouts
  20. 05.01.13 - Wednesday workout

    by , May 1st, 2013 at 11:13 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Felt cruddy last night and skipped dinner. Expected a bad day at the pool but it wasn't too terrible. My back does hurt though. I played a little GK w/ my U19 team last night but I didn't think I pushed all that hard. Must have tweaked something the wrong way. It didn't bother me in the pool but it sure does when I walk.


    800 Warm up

    8 x 50 - :45, descend to 1000 pace
    800 Timed - 10:00, Open turns @ 200s (2:28, 4:53, 7:20, 9:42)

    8 x 25 - :40, odds catch-up, evens stroke
    400 kick, odd 50s IM Order, even 50s choice

    850 Timed pull - 10:00, Open turns @ 200s (2:12, 4:32, 6:50, 9:05)
    Missed the time at the final 50. Tried to hold 2:15s but got sloppy on some turns and went out way too fast on the first one.
    1:00 Rest
    8 x 25 - :40, odds catch-up, evens stroke
    400 kick, odd 50s IM Order, even 50s choice

    200 Timed IM Kick - 3:18 <- might be a personal best for me

    12 x 50 - 1:00 IM Order
    1:00 Rest
    100 IM Timed - 1:13.5

    200 Cool down

    (5550 Total)
    Swim Workouts