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  1. Swiming at the Y again

    by , February 15th, 2014 at 03:32 PM (Mixing it up this year)
    Not too bad today only 84 and I was able to tolerate it ok. The only bad thing was that the hot tub was not hot, it was only 98 which was not refreshing after my swim.

    My fly felt strong, but my freestyle was week.

    2 times thru
    200@3:30 free
    2x100@1:30 free w/strapless paddles
    4x50@:50 free w/strapless paddles

    500 free kick w/zoomers
    10x50@1:00 free 1/2 pull 1/2 kick
    10x50@:55 fly w/monofin held :40's
    8x25@:45 free kick #3 & 6 FAST
    20x25@:45 fly odds drill evens build
    8x25@:45 fly kick #3 & 6 FAST
    8x50@1:00 free every 3rd on :45
    500 free kick w/zoomers
    5x100@1:45 free w/snorkel
    50 breast kick

    Total 5050 yards
    Categories
    Swim Workouts
  2. Week 72 - Saturday

    by , February 15th, 2014 at 10:41 AM (After a long rest)
    The SCAC conference meet has been going on at our pool since Wednesday and a lot of age group practices have been affected by the meet. My daughters training group swam at 6.30 today so we were up and out earlier than usual for a Saturday. Instead of sitting around on deck for 30 minutes I hopped in the baby pool and warmed up. Just as I was about to do the masters session Tom asked if I would swim some fast swims from the blocks with his kids. I ended up doing a fast 100 and a fast 50 before jumping back in with the masters workout group. Today's practice had some more fast pace based 200s which everyone cringed audibly when it was announced. As I wrote earlier this week these suck and hurt like nothing else and today was no exception. Due to the number of workout groups we had far fewer lanes than normal and doubled up as opposed to a lot of my practices where I get a lane to myself. I know we are spoiled and I am not complaining at all.


    Warm up
    3x400 swim with snorkel with 20 seconds between 400s


    Main sets
    100 free from blocks AFAP
    1min rest
    50 free from blocks AFAP
    2x(2x100 on 1.20, 4x50 drill swim by 25 on 50) (this was half the masters warmup)
    2x(4x50 kick on 1min AFAP, 100 easy on 1.30)
    3x(200 free on 2.05 AFAP, 50 back on 1min AFAP, 50 easy on 1min)
    200 easy
    6x50 with fins no breathing on 1.30


    Warm down
    200 easy


    Total 4150scy


    I went 50.82 with the electronic timing, and the kids told me I was out in 24 and back in 26 which are great splits for me. The 50 I felt really tight and went 24.46.


    The fast kick I held 35 and 36s throughout and worked this set very hard. The 200 set was again very very hard but again I did great holding 1.58s on all three. Today's 200s were harder for a couple of reasons; the first being I had already done the fast 100 and 50 and worked a kick set. The second reason was that there was more splash from sharing the lane. Instead of circle swimming my lane mate and I split sides which helped a little. The rest of the workout was active recovery. At the end of practice my practice group hung out for a while in the pool and then on deck which was fun while I waited for my daughter to finish and get changed. Today was a lot of fun! I do think that 2.05 is now my new send off on this type of set but Tom dropped a hint today that I will be coming down to 2 mins over the next few months. It's great when your coach sees something in you, that you don't see yourself and he has been terrific to work with throughout my masters journey.
    Categories
    Swim Workouts
  3. Q: How do I attract more fitness swimmers to my program?

    by , February 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: How do I attract more fitness swimmers to my program?

    A: Many adults are afraid they don't belong in a "Masters" swimming program. Their fears and concerns must be overcome before they will consider participating. The list of fears and concerns are daunting but can be minimized or eliminated by a genuinely caring coach. Once a coach demonstrates how much they care--rather than how much they know--a partnership between the athlete and coach can begin to form. Ideally, this partnership will develop into one of mutual trust.

    I recommend hosting a clinic for the first time Masters swimmer or novice. Many Masters programs around the country host an introductory clinic for new swimmers to meet the coach, explore the pool, and get a feel for the program's dynamics. Advertise the introductory clinic at your facility, the local sports shops, and nutrition stores. Ask your current athletes to refer a friend or family member.

    Organizing the clinic by ability level and making each swimmer feel successful during the time they spend with you greatly enhances the chances each swimmer will return. Improvement during this initial clinic should be viewed as a byproduct, not the primary goal; overcoming fears and concerns should be your primary objective of the clinic
  4. Workout 02/14/14: noon

    by , February 14th, 2014 at 09:21 PM (Maple Syrup with a Side of Chlorine)
    Spent roughtly 2 hours digging out from the most recent winter storm to hit the area, complete with close to 20 inches of snow! A great way to get the heart moving this Valentine's Day

    Hit the pool at lunch and had the pool to myself for the first half hour:

    200 Fr/200 Bk/200 IM Drill

    4 x through with snorkel:
    - 100 kick on 1:50
    - 100 Fr pull with buoy on 1:20

    10 x 150 on 2:10, done as 2 x through:
    - Perfect Stroke with AP
    - 100 DPS, 50 Fast
    - 50 DPS, 50 Fast, 50 DPS
    - 50 Fast, 100 DPS
    - 150 BK plus :20 SR

    50 Easy
    4 x 50 on :60
    - easy FR down, :05 rest, IMO Fast back
    200 loosen and out
    (Solo/Rec/3350 yds/60 min)
    ----------------------------

    I felt really great in the water, and took advantage of the empty pool to the fullest extent possible. After the swim, I broke out my roof rake to complete drylands for the day.
    Categories
    Swim Workouts
  5. Week 72 - Friday

    by , February 14th, 2014 at 06:00 PM (After a long rest)
    I was late waking up this morning but luckily was able to drag myself out of bed and get to the pool early enough to open up and let one of my friends in early. She is atttending nursing school and has to start practice 30 minutes earlier than everyone else so she can make her first class on fridays. It was a close call to me being late!

    Todays work out was a beast of a workout yet again. More high intensity high pace work. This is not what I like(because it hurts so bad) but exactly what I need to be working on.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    8x50 free back on 45
    10x50 on 50 alternating kick swim, by 25 and drill swim by 25

    Main sets
    3x(100 AFAP on 2min, 50 AFAP on 1min, 150 AFAP on 3mims)
    100 easy
    10x100 kick with fins on 1.30
    100 back AFAP
    200 easy
    100 fly AFAP
    200 easy
    100 free AFAP

    Warm down
    200 easy

    Total 4600scy

    This workout hurt so so bad. That said I swam a great practice today.

    I was told to hold 55s on the 100s, 25s on the 50s and 1.25s on the 150s. I held 55,54,55 on the 100s, 25,25,25 on the 50s and on the 150s went 1.25,1.27,1.27. The 150s hurt really bad and despite my best efforts my stroke shortened and my turns sucked towards the end of the second and third 150s.

    My big take away from this morning was that I am circle swimming as I get tired and once again my turns and kick suffer as I get tired. Despite hating this workout because it hurt so bad i feel this is exactly the type of workout I need to incorporate into my training more regularly.

    The back, fly and free were to pace one of Tom's junior racer girls who is working on TAGs(Texas Age Groups) cuts at a meet a week tomorow. It was fun to swim with her and I went 1.00 on the back, 1.00 on the fly and 51.2 on the 100 free. I had not swum a 100 fly since I was 16 so it was fun to swim but I had a small cramp on the first turn that luckily did not turn into a big cramp.

    I met with Tom after practice and talked about what worked and did not work on the last training cycle. We also discussed my meet lineup for worlds and he suggested me dropping the 800 but I asked if we could leave that decision until May. His fear is that it's the first race of Worlds and it could impact my other races. I struggle with what to do because I think I can go under 9mins on the 800 and this will place pretty high(8.50 mids have won the last two World Masters in my age group), and I don't like giving up events. His logic makes complete sense but we will see how things are going long course in May and then decide. We also talked about my taper and pace work and we agreed to make some adjustments. We plan on incorporating more high intensity pace work like today's main set throughout the training program. The thought being that this will help with my speed over the events I stand the best shot at worlds, namely the 200 and 400. We also talked a great deal about my taper and we are going to try something a little different, dropping my yardage earlier but overall shortening my taper by a week. This may change if I drop the 800. Tom's fear is loosing my base endurance with too long a taper at too low yardage. Its a fine line when you swim everything from the 50 to the 800.

    Updated February 14th, 2014 at 06:10 PM by StewartACarroll

    Categories
    Swim Workouts
  6. Friday 2/14/14

    Friday 2/14

    AM and PM SCY

    AM swim:

    2x
    300 swim every 3rd 25 scull w/ snorkel
    8x25 @ :10 rest under H2O kick w/ fins
    4x150 @ 2:00 pull w/ buoy + paddles breathing 2-4-6 by 50

    "I.M. Test Set"
    6x25 @ :30 FL SMOOTH (14.1, 14.1, 14.3, 14.2, 14.5, 14.3)
    5x50 @ :50 BK BEST AVG (33.8, 33.9, 34.0, 34.1, 34.1)
    5x50 @ :50 BR BEST AVG (34.1, 34.1, 34.2, 34.2, 34.0)
    5x100 @ 1:15 FR #1-4 STRONG, #5 N.S. (1:04.1, 1:04.5, 1:04.5, 1:04.8, 30.0/28.5 - 58.5)

    2x
    6x50 @ 1:00 drill/swim by 25 w/ snorkel
    300 FR/FL by 75 kick w/ board + fins

    Total: 4550

    PM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 BR kick w/ board
    100 swim
    100 I.M. drill

    3x100 @ 1:30 FR kick w/ board + fins
    200 @ 2:40 swim w/ paddles 3-2-1-0 breaths per 25
    3x100 @ 1:30 FR kick w/ board + fins
    4x50 @ 1:00 swim w/ paddles 3-2-1-0 breaths per 50
    3x100 @ 1:30 FR kick w/ board + fins
    8x25 @ :05 rest swim w/ paddles 0 breaths per 25

    300 EZ w/ snorkel

    Total: 3000
    Categories
    Swim Workouts
  7. 2|14|14 LCM (sorta)

    by , February 14th, 2014 at 02:38 PM (Blog)
    Measured the section of the pool I use for short efforts that was originally estimated at 12.2M, it is actually 12.6M.

    WARMUP
    30 x 12.6 on 0:20 free :/

    WORK
    10 x 12.6 on 1:00 free, fast :/ (12.6 easy)

    5 blocks from the start
    Categories
    Uncategorized
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/17/2013

    by , February 14th, 2014 at 01:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right

    1 X 500 kick

    4 X 250 pull 3:45
    #1/2: negative split
    #3/4: 150 cruise/100 fast

    1 X 400 IM 7:00
    4 X 50 free 1:00
    1 x 300 IM 5:15
    4 X 50 free 1:00
    1 X 200 IM 3:30
    4 x 50 free 1:00
    1 X 100 IM 1:45
    4 X 50 free--swim down-- 1:00

    4700Y
    Categories
    Swim Workouts
  9. Long Course Friday....YEAH!

    by , February 14th, 2014 at 08:18 AM (Mixing it up this year)
    So nice to see long course today. I still had to deal with the flotilla of fins in the lane next to me. So it was like doing an open water swim with lots of waves. Maybe some day I can build my own pool!

    500 free
    500 free kick w/zoomers
    5x200@4:30 IM went 3:58, 3:58, 3:57, 3:57, 3:52 fly felt good the rest was recovery
    500 free kick w/zoomers
    500 free w/snorkle
    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim

    Total 3200 meters
    Categories
    Swim Workouts
  10. Thursday, February 13, 2014

    by , February 13th, 2014 at 10:32 PM (I swim, therefore I am)
    SCY@San Carlos Community Pool
    Air temp of 67, pool at 83
    Partly sunny skies with humidity at 60%

    Warm up
    200 FR DPS
    300 IM as 4(50DR/25Swim)

    *Set 1*
    1200 FR Swim as 6(50RALA/50CU,2[25DPS/25Fast])
    ---200 BR Kick

    *Set 2*
    4x300 FR on HR, 300 as [25 Strong/75 Steady, 2(25 Strong/25 Steady), 100 desc by 25 1-4 Steady to Fast]
    /with agility paddles-snorkel
    ---200 BR as 25 K/bk, 25 DPS Swim

    *Set 3*
    3x200 Kick steady/fast by 25 on :30 rest, 1)BR, 2)BK, 3)Fly
    2x200 IM kick/swim by 25 on :30 rest

    *Set 4*
    500 Fly as 4(25k/50dr/50swim) w/fins
    400 BK as 4(25k/25dr/50swim) w/fins

    *Set 5*
    1000 FR Steady State ABPST w/fins-snorkel-agility paddles

    *Set 6*
    10x25 on HR, hypoxic-0, odd SDK, even FR @spl-9/10

    Warm down
    200 FR/Bk by 25
    100 IM EZ

    Comments:
    It was a beautiful sunny 65F SWF day, and the FMAC was closed because the forecasted high temperature did not go up to 70F. I did some errands and headed south towards the San Carlos Community pool to renew my lapsed annual membership as an alternative to FMAC along with the uncertain time-frame for FGCU to reopen.

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    I swam occasionally at the San Carlos Community Pool during late 2011 and early 2012 before joining FGCU Aquatic Center with the 50 LCM facility. This 8 lane facility is managed by the Lee County Recreation and the aquatic staff is Star Certified versus Red Cross. Their cold weather policy is far more liberal, and lap swimming is available at earlier hours. The main drawbacks are a 3'6" shallow end, warm water, and the facility is closed on Sunday and Monday. The lifeguards and staff are the most professional in the area and the water chemistry is always in great condition.
    Categories
    Swim Workouts
  11. Still ten for ten on toes

    It was cloudy, cold, and windy this morning at our 6am masters workout. With the full moon, I was hoping for a simultaneous moonset and sunrise, but the clouds revealed neither. Still, the dramatic dark clouds moving across the sky were plenty entertaining to watch as I did the following team+solo combo workout:

    400 lcm warmup

    4 x 150 (kick/swim/kick)

    50 easy

    5 x 100 FR @ 1:45, best average [1:28-1:30, avg. 1:29]

    5 x 50 non-free @ 1:10

    4 x 100 drill/swim, choice

    400 FR pull w/paddles

    12 x 100 FR/BK halfsies, 3 each @ 2:00, 1:55, 1:50, 1:45, desc. each set of 3 [1:36, 37, 37, 36 on fast ones]

    Magic 700, alternating fast FR / easy BK

    800 warmdown + play

    That was it! On the warmdown I was backstroking along, watching what I first took as a bird-shaped kite flying nearby. It turned out to be our resident bald eagle air-surfing the gusty breezes. After I turned over and did a few strokes of freestyle, I thought about my feet trailing behind me, and how they might look vaguely fish-shaped from above, and decided to kick a little harder instead of just letting them trail behind me. It must have worked!
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    Uncategorized
  12. Week 72 - Thursday

    by , February 13th, 2014 at 09:27 PM (After a long rest)
    Today was another crazy work day and I had a customer visiting us to discuss becoming a business partner around a new software product we have developed. As a result of my work commitment i had to make todays workout shorter than i would have liked, however the intensity was way up today and i was very happy with how i did today despite waking up pretty tired.


    Warmup
    600 free with snorkel
    12x75 on 1.05 swum as kick, drill, kick


    Main sets
    4x(200 free on 2.05, 4x50 kick on 50)


    Warm down
    200 easy


    Total 3300scy


    Yes the 200s were really on 2.05. When I saw the time Tom set I almost freaked but after deciding to just do my best I focused on keeping my stroke long. I held 1.58-2.00 and actually descended each 200 by round. My overall conditioning has been good for a while and this was definitely another confidence boost. Even with the 200s I worked the kick pretty hard and was holding 40-42 on these. The first 50 kick was typically my slowest of each round.


    I went back in my flog from one year ago and in January 2013 I did my first masters meet and from the blocks I went 1.59. Today was a great workout and I have to keep reminding myself I have only been at this weight for a year and during that time have dropped a lot of time and I feel I have a lot more that I can drop. Today was a glass half full kind of a day.
    Categories
    Swim Workouts
  13. Thursday, Feb. 6

    by , February 13th, 2014 at 05:15 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    4 x (25 AFAP + 75 EZ) @ 3:00
    50 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    fly (23), breast (26), fly-back (23 high)

    4 x 25 IM order @ 100 pace @ :40
    -- had planned on trying 20 x 25, but was too beat and so desisted
    100 EZ

    10 x 25 backstroke kick w/fins, 15 UW @ 100 pace @ :40
    250 EZ

    Total: 2850


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

    Had hoped to do a different workout today, but by my 6th workout in a row, I'm usually feeling beat. And I guess yesterday's 3000 was a bit long for a recovery workout. Hitting the gym tomorrow am, and then hopping a plan to Cali with Lil Fort. After this super dreary/snowy Pittsburgh winter, it will be nice to have a few days of sunshine!
    Categories
    Swim Workouts
  14. Thursday 2/13/14

    Thursday 2/13

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins
    100 I.M. drill
    4x25 @ :40 V.S.

    2x
    25 @ :05 rest FAST w/ paddles + fins + chute (this set was written for power towers, but I did not have access to one, so the parachute had to suffice for resistance)
    25 @ :05 rest EZ
    25 @ :05 rest FAST w/ paddles + fins
    25 @ :05 rest EZ
    4x50 @ :35 lactic hold

    300 EZ

    Total: 2000

    PM swim:

    2x
    400 swim w/ opposite fin + opposite paddle (alternate every 100)
    8x25 @ :10 rest scull/drill I.M.O.
    6x50 @ 1:00 kick w/ board D1-3, 4-6

    - 350 yards (I didn't finish this set the second time through)**

    Total: 1450

    ** So I had time for a short swim this morning, and did ~ 50% of the club team's Wednesday AM workout (I had the coach send it to me, it was a stations workout). I didn't think much of it because I planned to do my main workout this afternoon. However, when I got in to start my warm-up this afternoon, the SIU men's team came and took all 5 of the lanes at the warm-up end of the pool. I don't blame them, I blame the silly diving coaches who were judging diving, who (I believe) complained that the people swimming at the competition end were splashing them and distracting them from diving and so sent them to the other end of the pool...today just turned out to be a bust training wise, but at least I got to touch the water twice.

    Updated February 13th, 2014 at 05:40 PM by Calvin S

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  15. Thu Feb 13th 2014 SCY

    by , February 13th, 2014 at 02:08 PM (Ande's Swimming Blog)
    Thu Feb 13th 2014 SCY

    Lifted yesterday
    Yesterday 1980 Olympian John Simons dropped in and swam in my lane
    he's training to do the English Channel


    Whitney Coached
    6:30 to 8:00 dove in at 6:00
    swam with Jim, Todd, Ned & Tyler
    Beside Paul , Larry & Gull


    Warm up
    assigned 500
    did around 350 or 400

    Main Set

    100 on 1:10
    right into
    2 x 200 on 2:20
    30 sec break
    3 x 300 on 3:30
    30 sec break
    4 x 400 on 4:40

    50 easy

    400 on 4:40
    2 x 300 on 3:30
    30 sec break
    3 x 200 on 2:20
    30 sec break
    4 x 100 1:10

    Next Meet:


    Mar 28 - 30, 2014
    2014 SCY South Central Zone Championships
    CISD Natatorium


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  16. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/14/2013

    by , February 13th, 2014 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The days of swimming SCM are history. Too bad, we really enjoyed it and think it will pay dividends.

    SCY
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    2 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :45

    4 X 75 1:15
    1 X 50 @ 100%
    Three rounds, all choice.

    3 X 300 4:30
    3 x 200 3:00
    3 X 100 1:30
    300's: last 50 fast
    200's: negative split
    100's: up tempo--85/90%

    WARM DOWN: 4 X 50 easy

    4850Y
    Categories
    Swim Workouts
  17. Thurs, Feb 13, 2014

    by , February 13th, 2014 at 10:10 AM (Trying to Train Smarter, Not Just Harder)
    Decided to scratch the Clearwater meet.
    Just not feeling in the mood for racing, I guess. Usually I am waaay excited about a meet. This time, I'm sorta like, blah.
    No, I'm not overtrained. Just the winter blahs. Right rotator-cuff tendinitis actually improving. I think it's the weather.
    Frankly I'm more excited about my new phone!
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  18. Wed, Feb 11, 2014

    by , February 13th, 2014 at 10:08 AM (Trying to Train Smarter, Not Just Harder)
    600 back/free
    3 x 200 pull
    200 kick
    20 x 100 @ 1:30
    600 various cool down

    Not feeling this morning
    Categories
    Uncategorized
  19. Glad to pool was open, no ice for us!!!!

    by , February 13th, 2014 at 07:40 AM (Mixing it up this year)
    I was glad there were no issues with ice for us this morning. Felt slow and sluggish but did relatively well on times.

    10x100@1:45 free every 3rd IM held 1:32's on free and 1:41's on IM
    500 free kick w/zoomers
    10x100@1:45 as 50free/50back w/strapless paddles went 1:32, 1:32, 1:32, 1:29, 1:26, 1:26, 1:25, 1:25, 1:26, 1:25
    500 breast kick w/br fins
    5x100@2:00 free EZ w/snorkle

    Total 3500 yards
    Categories
    Swim Workouts
  20. Wednesday, Febuary 12, 2014

    by , February 12th, 2014 at 10:27 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 79, pool at 81
    Partly sunny skies with humidity at 62%

    Warm up
    200 FR DPS
    300 IM as 4(50DR/25Swim)

    *Set 1*
    5(4x50 FR on :50, :30) 1)25RA/25LA, 2)CU, 3)DPS/spl-12, 4)85%
    rd 1 *40, 38, 36, 32
    rd 2 *38, 36, 34, 30
    rd 3 *37, 35, 33, 29
    rd 4 *37, 35, 33, 29
    rd 5 *37, 34, 33, 28
    ---200 BR Kick

    *Set 2*
    3(4x25 on :30, 2x50 on :45, 1x100 on 1:30) w/snorkel-agility paddles-tube-buoy
    rd 1 *17-17-16-15, 35-35, 1:11
    rd 2 *16-16-15-14, 34-33, 1:09
    rd 3 *16-16-15-14, 33-32, 1:07
    ---200 BR as 25 K/bk, 25 DPS Swim

    *Set 3*
    300 Fly on HR as 4(50K/25Swim) w/fins
    400 Bk on HR as 4(25K/25RA-LA/50Swim) w/ fins
    300 Fly on HR as 3(25K/25RA/25LA/25Swim)
    ---8x25 BR on :40 SPL-7

    *Set 4*
    20x25 FR on :30, odd- CU smooth ABPST, even-Fast w/spl-12
    *13-13-12-14-13-12-13-12-12-12

    Warm down
    10x50 FR ABPST on 1:00 or HR @110 *36s-35s
    100 IM EZ

    Comments:
    Training to rebuild my strength and neural stamina "feel of the water" as well as to prepare for quality sets when more ready. ABPST is as best possible stroke technique. Some training aches in the shoulders/arms. Conservative clock management leaving right on the interval send-off and looking at finishing time after touching the wall.
    Categories
    Swim Workouts