View RSS Feed

All Blog Entries

  1. Mon-Wed, Nov. 13-15

    by , November 16th, 2017 at 12:27 PM (The FAF AFAP Digest)

    Monday: Swim/SCY/Solo @ Sewy


    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    4 x 25 shooters
    50 EZ

    Main sets:

    4 x (broken 75s @ 100 pace @ :10 rest each 25 + 75 EZ)
    100 EZ

    20 x 25 IM order @ 100 pace @ :45
    200 EZ

    16 x 50 various @ :20 rest
    100 EZ

    Total: 3150


    After a lot of traveling and four days in Quebec and out of the pool, I felt like absolute crap on Monday. Like I was swimming thru mud. The warm pool temps didn't help either.



    Tuesday: Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    50 EZ

    Main sets:

    5 x 50 burst + cruise
    50 EZ

    9 x (25 AFAP + 75 EZ) @ 2:30-3:00
    100 EZ

    16 x 50 odds = cruise free, events = cruise back
    50 EZ

    Total: 3000



    Wednesday: Swim/SCY @ Pitt

    Some core and RC work in the afternoon with a few miles on the treadmill. Then went to Pitt and did:

    Warm up:

    450 various
    8 x 50 IM order drill @ 1:05
    8 x 25 shooters @ :40

    Main sets:

    3 rounds:

    6 x 50 @ 1:00, odds = 35 m fast @ 1:00
    -- I did #1 and #4 fast @ 100 pace and cruised the rest
    1:00 rest
    1 x 200 IM or stroke fast @ 3:30
    -- NO! The first round I did a 100 IM fast and cruised a 100. The next two rounds I did 50 AFAP + 150 EZ
    1 x 50 EZ @ 1:30
    4 x 25, odds = AFAP @ :30, evens = EZ
    1:00 rest
    1 x 100 fast stroke or IM (skipped all of these and did a 100 EZ instead. just could not do this after the prior fast stuff.)
    1 x 100 EZ @ 3:00

    50 EZ

    Total: 3650


    Ah, the cool water at Pitt was such a relief after 2 days of hot water. Despite skipping the 100s at the end of the rounds, I felt like I got in plenty of sprint work. Did a :22 backstroke kick with fins on the last round. I'm feeling a bit beat up after 3 days in a row of race pace work. Will just go on the treadmill today and maybe do some stretching.

    Updated November 16th, 2017 at 12:33 PM by The Fortress

    Categories
    Swim Workouts
  2. Even swim

    Iím feeling the progression of my body allowing me to strength train in the mornings, work in the afternoons and get an evening swim in!

    500 w/u

    100 kick set free
    100 kick back
    100 kick breast
    100 dolphin

    2x200 pull

    100 kickset free
    100 kick back
    100 kick breast
    100 dolphin

    2x200 pull

    100 Fly, as 50 kick 50 butterfly
    100 Backstroke as 50 kick 50 backstroke
    100 Breaststroke as 50 kick 50 breaststroke
    100 Freestyle as 50 kick 50 Freestyle

    100 Fly as 50 kick 50 Butterfly
    100 Backstroke as 50 kick 50 Backstroke
    100 Breaststroke as 50 kick 50 Breaststroke
    100 Freestyle as 50 kick 50 Freestyle

    2900 SCY
    Categories
    Uncategorized
  3. Morning strength training

    Deadlift;125#x10. Second set; 135#x8
    Single Arm row; 40#x10. Second set 45#x5
    Bridge drag sand bag 30#x18. Second set same
    Kneeling roll out wheel;x5, second set same
    Pull ups w band;x6. Second set same
    Waiter Carry KB 30#x 20yrds. Second set same
    Back Sqt;55#x10. Second set60#x6
    Over Head press;45#x10. Second set 50#x8
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 11/16/17

    by , November 15th, 2017 at 03:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    2 x 150 3:00 [2:30] 50st/50fr/50st
    3 x 100 1:45 [1:30]

    Kick set
    1 x 50 1:20 [1:15]
    1 x 100 2:30 [2:15]
    1 x 150 3:45 [3:15]
    1 x 200 5:00 [4:30]

    Stroke set
    2x
    1 x 50 1:00 [1:00] free easy
    1 x 100 2:00 [1:45] stroke 50drill/50swim
    1 x 150 3:00 [2:30] 50st/50fr/50st
    1 x 200 4:00 [3:30] IM
    [Fly drill: 3 stroke right arm, 3 left, 3 both]
    [Back drill: 2-arm]
    [Brst drill: brst arms w/flutter kick]

    Sprint set
    3x
    1 x 50 1:15 [1:05] 25easy/25fast
    1 x 50 1:15 [1:05] 25fast/25easy
    1 x 50 1:15 [1:05] fast
    [All swims choice]

    1 x 50 easy

    Free/Pull set
    3 x 100 1:40 [1:30] long & strong
    3 x 100 1:35 [1:25] desc 1-3
    3 x 100 1:30 [1:20] be consistent
    Rest :30
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  5. 🏋🏻*♀️🏊🏼*♀️💦

    I simpley canít thank Chris Ritter enough for helping me get back on track. He has been my trainer for a couple years and has been there for me through tough times ie.. family crisis, emergency surgery, and unpredictable weather fatalities. Iíve had trainers in the past but Chris is one of a kind. With his passion and dedication to help athletes and myself reach our goals to become stronger has made me have more belief in myself. Itís like when unexpected things in life happen he has helped me become strong again, fast again, and smooth and efficient in my strokes. Iím almost 100% again in my strength and Iím definitely swimming strong!! Thanks Chris.. Although you may not ever see this blog!! LOL💪🏼🏊🏼*♀️💦
    Categories
    Uncategorized
  6. Workout 11/14/17: Evening

    by , November 14th, 2017 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    wu:
    200 free, 200 non-free, 150 kick, 150 pull, 4x50 burst and cruise, 100 non-free

    1 x 50 on 1:00
    2 x 100 on 2:00 even pace
    3 x 150 on 3:00 descend 1 -> 3
    1 x 100 on 2:00 non-free
    2 x 25 on 1:00 fast!
    3 x 50 on 1:00

    wd: 200 yds
    [Masters/Rec/2200 yds/55 min]
    --------------------------------------
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 11/15/17

    by , November 14th, 2017 at 12:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    6 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15] desc 1-4

    Stroke set
    4x
    1 x 50 1:10 [1:05] 25strong/25easy
    1 x 50 1:10 [1:05] strong
    1 x 50 1:10 [1:05] easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/Pull set
    2x
    1 x 250 4:00 [3:40] long & strong
    5 x 50 1:00 [:50] desc 1-5

    Sprint set
    3x
    1 x 50 :45 [:40]
    1 x 50 :50 [:45]
    1 x 50 :55 [:50]
    1 x 50 1:00 [1:00] easy
    [All swims choice]
    [Hold strong pace on each 50]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  8. Community Outreach

    by , November 14th, 2017 at 08:29 AM (Questions from Coaches)
    Q: My Masters swim club wants to get more involved with the local community and host an event. What types of community events should our Masters program consider?

    A: Being a good citizen in the community can be rewarding for your members and can build goodwill with your swimming facility. Hosting community outreach events at your pool will require varying degrees of logistical planning, depending on the size and scope of the event. It's important to assemble a support team that shares in the planning and execution of the events. Don't try to do everything yourself. Have a goal of giving ownership to many volunteers. It will add to the overall success of the event when many hands are working as one.

    Examples of community outreach events requiring pools:

    Adult learn-to-swim lessons
    Stroke development clinics
    Special Olympics
    Senior Games
    Police and Fire Games
    Wounded Warrior Project, Warrior Games
    Paralympics
    Triathlons

    Consider adding the USMS Fitness Series to your schedule of events. These events may be swum in your own pool during a regular practice session and may serve as a team bonding opportunity with the added benefit of fundraising for the USMS Swimming Saves Lives Foundation and the local charity of your choice.
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 11/14/17

    by , November 13th, 2017 at 01:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    8 x 50 1:15 [1:15] choice
    4 x 100 1:45 [1:30]

    Kick set
    8 x 50 1:20 [1:15]

    IM/stroke set
    3x
    1 x 100 2:15 [2:00] 25strong/75easy
    1 x 100 2:15 [2:00] 50strong/50easy
    1 x 100 2:15 [2:00] 75strong/25easy
    1 x 100 2:15 [2:15] 100strong
    [RD1 IM, RD2 stroke, RD3 choice]

    Free/Pull set
    1 x 400 6:30 [5:45] 200strong/200mod
    1 x 300 5:00 [4:15] 150strong/150mod
    1 x 200 3:15 [3:00] 100strong/100mod
    1 x 100 1:40 [1:30] 100strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  10. Workout 11/11/17: morning

    by , November 11th, 2017 at 08:34 PM (Maple Syrup with a Side of Chlorine)
    Fun little workout that I saw on facebook:

    wu: 100 swim/100 choice

    Pull 100-75-50-25 on :15sr
    Utmost kick 2 x 25
    Moderate 3 x 150 on 2:45 [did 200's on 3:00]
    Pull 100-75-50-25
    Kick 2 x 50
    I.m. 2 x 100
    Neg split 200 (made it! 1:13, 1:12)

    Sprint 4 x 25
    Pull 100-75-52-25
    I.m. 100
    Choice 100
    Ez 200 warmdown
    -----------------------
    [Masters/Rec/2600 yds/70 min]

    Fun little workout with a full pool. Eric, Jim, Melissa, Rebecca, Beth, Kevin, and Greg.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 11/11/17

    by , November 11th, 2017 at 10:44 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    4 x 100 1:45 [1:30]
    8 x 50 1:10 [1:05] choice

    Kick set
    1 x 200 5:00 [4:30]
    3 x 100 2:30 [2:15] last 25 fast

    Free/pull set
    3x
    1 x 200 3:20 [3:00]
    1 x 200 3:10 [2:50]
    1 x 200 3:00 [2:40]

    Main set
    3x
    1 x 100 2:00 [1:45] easy
    1 x 50 1:15 [1:00] fast
    1 x 50 1:15 [1:00] easy
    1 x 100 2:00 [1:45] fast
    [RD1 best stroke no free, RD2/3 choice]

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  12. Frequently Asked Questions

    by , November 9th, 2017 at 08:26 PM (Rules Committee Blog)
    In this Rules Blog entry, we answer a few frequently asked questions about relays, splits, and distance events.

    Question: At a recent meet, we were told that our relays would be disqualified if we didnít use the swimmersí registered names on the relay cards. Can they do that?

    Answer: Yes. It is a violation of 102.9.4. The name on the relay card must be the full name as it appears on the USMS membership card along with the swimmer's age and, for mixed relays, the gender of each swimmer. The order of swimmers in the relay must be declared to the head lane timer before the start of the relay heat and no changes are permitted after that point.

    Question: Can a swimmer get an official butterfly split time from an IM and have it count for records and top 10?

    Answer: Yes, if the split time is recorded by fully automatic timing, the swimmer completes the race without being disqualified, and the swimmer requests the split in writing before the conclusion of the meet. A swimmer could get an official 50 fly split time and an official 100 fly split time from the 400 IM, and both split times could count as official times for USMS records and Top 10. An exception to the requirement for a written request is when the meet has been approved for automatic splits. National Championship meets now have automatic splits for individual events, so the initial splits will be recorded for all individual events, except for backstroke.

    Question: What about backstroke splits in a backstroke event or a medley relay?

    Answer: Backstroke splits must be requested in writing before the event. This requirement exists because the initial split must conform to the finish rules for backstroke which require a swimmer to touch the wall while on the back. Therefore, officials must be alerted to judge the initial leg for conformance with finish rules. For example, if you request a 50-meter split in a 100-meter backstroke event, you would be required to touch the wall while on your back at the 50-meter mark.

    Question: Why isnít there a warning signal for the 400 free in a 25-meter pool or the 400 IM? What about counters?

    Answer: Article 103.8.7 states that a starter will provide a warning signal in events 500 yards or longer. So, the 400 free and the 400 IM events do not require a warning signal. The rules say that a swimmer may have a counter for events of 16 lengths or more except for the individual medley. Therefore, swimmers may have a counter for a 400-meter free in a 25-meter pool, but not in a 50-meter pool. Swimmers are not entitled to have a counter in a 400 IM.
  13. Sarasota Y Sharks Masters GOLD Workout 11/10/17

    by , November 9th, 2017 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30] desc 1-3
    4 x 50 1:00 [:50] choice

    Kick set
    8 x 50 1:20 [1:15] desc 1-4/5-8

    Stroke set
    4x
    1 x 50 1:15 [1:05] perfect stroke
    1 x 50 1:15 [1:05] 25fast/25easy
    1 x 50 1:15 [1:05] fast
    1 x 50 1:15 [1:05] easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    4x
    2 x 50 1:00 [1:00]
    2 x 50 :55 [:55]
    2 x 50 :50 [:50]
    2 x 50 :45 [:45]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  14. Mon-Thur, Nov. 6-9

    by , November 9th, 2017 at 11:41 AM (The FAF AFAP Digest)

    Monday: Swim/SXCY @ LA Fitness


    I felt like hell. Just did 2200 all easy


    Tuesday: Swim/SCY/Solo @ LA Fitness

    Stiff felt sore and tired from the hard weekends over the weekend. So I stuck with 100 pace work.

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    50 EZ
    1 x 50 burst + cruise

    20 x 25 IM order @ :40 @ 100 pace
    200 EZ

    20 x 25 breast @ :40 @ 100 pace
    200 EZ

    20 x 25 dolphin kick @ :40 @ 100 pace
    200 EZ

    Total: 3000




    Wednesday: Swim/SCY @ Pitt

    Warm Up:

    400 various
    8 x 50 drilly kicky things @ 1:10
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 50 IM order, build @ 1:00
    1 x 50 EZ @ 2:00
    4 x 25 fly w/fins fast @ :45 (10, 10, 10, 11)
    1 x 50 EZ @ 2:00
    1 x 100 fly or IM fast (skipped it, dead from the fast flys) @ 2:00
    1 x 50 EZ @ 2:00

    8 x 50 IM order build @ 1:00
    1 x 50 EZ @ 2:00
    4 x 25 fast back w/fins @ :45 (kicked it, did all 10s)
    1 x 50 EZ @ 2:00
    1 x 100 fast back or IM @ 2:00 (cruised a 50) @ 2:00
    1 x 50 EZ @ 2:00

    8 x 50 IM order build @ 1:00
    1 x 50 EZ @ 2:00
    4 x 25 fast breast w/fins @ :45 (12, 13, 12, 13)
    1 x 50 EZ @ 2:00
    1 x 100 EZ (cruised it)
    1 x 100 EZ

    Total: 3200


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


    I wasn't sure what to do with the three rounds of 8 x 50 IM ... I didn't want to just cruise all of them but the interval was kinda tough for stroke work. I used fins and did # 1, 3 and 6 @ 100 pace each round and cruised the others. After the four fast 25s, I was dead and in no shape to do the fast 100s assigned. Drop dead sprinters need rest! Anyway, between the 9 x 50 @ 100 pace and the 12 x 25 fast, I felt like I got a plenty hard workout.

    I am heading to Canada today for a wedding, so will be out of the water for a few days.


    Add on:

    Thursday

    6 miles on the treadmill
    1000 EZ

    Updated November 9th, 2017 at 03:34 PM by The Fortress

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters GOLD Workout 11/9/17

    by , November 8th, 2017 at 12:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    3 x 100 1:45 [1:30]
    8 x 50 1:10 [1:05] choice

    Main set
    4x
    1 x 100 2:30 [2:15] kick
    1 x 100 2:15 [2:00] 50drill/50swim
    1 x 100 2:15 [2:00] IM
    1 x 100 2:00 [1:30] free 50fast/50easy
    [Fly drill: 3 strokes left arm only, 3 right, 3 both]
    [Back drill: 3 strokes left arm only, 3 right, 3 both]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: fist drill]

    Free/pull set
    1 x 400 6:30 [5:45] long & strong
    12 x 50 1:00 [:50] desc 1-3/4-6/7-9/10-12
    1 x 400 6:30 [5:45] neg split

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  16. Swim w/o

    600 w/u

    100 Free kick
    100 back kick
    100 breast kick
    100 dolphin

    100 free kick
    100 back kick
    100 breast kick
    100 dolphin

    2x200 pull

    100 Free kick
    100 back kick
    100 breast kick
    100 dolphin

    100 free kick
    100 back
    100 breast kick
    100 dolphin

    2x200 pull

    100 easy

    1600 IMís
    As 50ís kick, 50ís hard full strokes
    First set; Fly, Backstroke, breaststroke then Freestyle.
    Categories
    Uncategorized
  17. Workout 11/07/17: evening

    by , November 7th, 2017 at 09:27 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 swim/100 kick/200 pull

    16 x 100's (did 150's)
    1 on 2:30
    4 on 2:20
    1 on 2:40
    3 on 2:10
    1 on 2:50
    2 on 2:00
    1 on 3:00
    1 on 1:50
    1 on 3:30
    1 easy and out

    ----------------------
    [Masters/Rec/2900 yds/60 min]

    Ran out of time with Greg, Jim, and Beth. The last one should have been a timed one, but we started a little late due to the age group team's practice. I felt good and made all of the descending efforts (even if just barely on the last one).
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 11/8/17

    by , November 7th, 2017 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    6 x 50 1:00 [1:00]
    3 x 100 1:45 [1:30]
    2 x 150 3:00 [2:45] IM

    Kick set
    8 x 50 1:20 25fast/25easy

    Sprint set
    9 x 50 1:10 [1:05] alt 1easy/2fast
    1 x 50 easy
    [All swims choice]

    Stroke set
    4x
    1 x 50 1:15 [1:10] drill
    1 x 150 3:00 [2:50] IM
    [Fly drill: fly arms w/flutter kick]
    [Back drill: 2-arm swim]
    [Brst drill: 2 kicks, 1 pull breathe only on pull]
    [Free drill: catch-up]

    Free/pull set
    3 x 150 2:30 [2:15] long & strong
    3 x 150 2:20 [2:10] neg split
    3 x 150 2:15 [2:00] desc 1-3
    Rest :30
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 11/7/17

    by , November 6th, 2017 at 04:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    3 x 100 2:00 [1:45] 50fist drill/50swim
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] desc

    Kick set
    1 x 100 2:30 [2:15]
    4 x 50 1:20 [1:15] 25fast/25easy

    Main set
    3x
    4 x 50 1:10 [1:05]
    3 x 100 2:10 [2:00] desc 1-3
    [RD1 IM, RD2 stroke, RD3 choice]

    Free/pull set
    4 x 50 1:00 [1:00] stretch it out
    3 x 100 1:40 [1:30] desc 1-4
    3 x 200 3:10 [3:00] neg split

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  20. Fri-Sun, Nov. 3-5

    by , November 5th, 2017 at 06:29 PM (The FAF AFAP Digest)
    Friday: Swim/SCY @ Pitt

    Warm up:

    450 various
    200 of drills and sculling
    8 x 25 shooters @ :40
    8 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    3 rounds:
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 25 sprint @ 1:00
    1 x 75 EZ @ 3:00

    150 EZ

    Total: 2450

    This was basically the same workout that I did at Sewy last Friday. The 3rd round, I did the 50s at 100 pace (getting tired). But I did rip off a :23 in one of my fly with fins 50 AFAP efforts. And for the 25 fast kicks, I did shooters (no fins) and went 12 highs. I was happy with those times.



    Saturday:

    Drylands (sticking with just core and plyos)

    RC exercises
    good mornings
    single leg stand on bosu in streamline, 1:00 each leg
    warrior 3 pose on bosu, :30 each leg
    streamline crunches
    flutter kicks on back on bosu, 100
    med ball slams
    alternating rope slams, 3 x 30
    standing broad jumps, 5
    resisted (25 lb) standing broad jumps, 5
    altitude drops, 5
    extreme angle iso squat, 5:00
    hip thrusters
    russian twists w/plate, 25 x 2 x 25

    5 miles on treadmill

    1300 EZ in the pool

    It all seems so easy when you're at the gym. This am I woke up with a really sore upper back/shoulders from the explosive slamming ...




    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    4 x 25 shooters
    50 EZ

    Main sets:

    6 x 30 burst off the blocks to 15m, cruise back
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3-3:30
    100 EZ

    16 x 50 @ 1:00
    odds = free w/Lochte turn
    evens = EZ kick
    100 EZ

    Total: 3100


    I was sore today but managed to get in some starts and drop dead sprints. My times were solid. I still feel like my turnover could use some improvement. But I've only been back in the pool two months and just re-started my AFAP sprinting. NEVERTHELESS, wait for it, I signed up for a meet! Maybe a bit too much chutzpah, but hey it's masters. So I will take my crappy arms and give it a whirl with expectations in check and seed times adjusted accordingly. Just some 50s to start ... I feel like I have a free pass for life with respect to dying at the end of races now. Lil Fort gave me an A+ for post adversity bravery.

    Updated November 5th, 2017 at 06:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts