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  1. February 27, 2011

    Warm-up (1000)
    200 swim
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 100 @ 1:40 25 catchup / 75 swim

    Kick (700 set / 1700 total)
    6 x 25 underwater SDK w/fins @ :45
    4 x 100 @ 1:45 descend , kick w/fins 25 dolphin / 25 flutter
    6 x 25 underwater SDK w/fins @ :45

    Main Set (2000 set / 3700 total)
    4 X 100 1:30
    4 X 200 2:55
    4 x 50: active recovery on :45, :50, :55, 1:00
    4 X 100 1:25
    4 x 50: active recovery on :45, :50, :55, 1:00

    Wrap-up (500 set / 4200 total)
    6 x 50 hypoxic @ :30 sec rest
    breaths per 25: 1:0,0 2:1,0 3:0,1 4:0,1 5:0,0
    200 easy

    * 4200 total *

    ************************************************** **********

    I was hoping that today would feel better than the last couple of days, but this cold still has me in its grips.
    Categories
    Swim Workouts
  2. Mon Feb 27, 2012 Doubled today & swam Fri, Sat & Sun

    by , February 27th, 2012 at 03:46 PM (Ande's Swimming Blog)
    Mon Feb 27, 2012 , SCY

    lower back / left hip pain is noticeable but tolerable

    This weekend I had fun following
    1) TX HS State &
    2) UT at Conference UT didn't fully rest, some swimmers didn't shave

    swam Fri, Sat, & Sun

    Fri FAST FRI Feb 24
    main set:
    10 x 100 fr on 5:00 FAST
    odds free dove went 54"s
    evens choice, kick, no board from a dive,
    went 65's & 60 on #10

    Sat
    missed warm up
    main set was 3 rounds
    part was swim as far as you can in 6:00 followed by other stuff,
    swim further each round.
    did 500's on 1st & 2nd
    3rd round cruised a 5:21 500 rested till 5:25 then pushed off & swam another 50

    Sun
    swam easy
    skipped stuff

    LIFTED WEIGHTS AT SMAC
    1st lift in 3 months, tried to lift light but I am still sore.


    Tommorrow is my appointment with the hand surgeon in San Antonio, no cutting just talking.

    Whitney Coached
    SCY UT Swim Center: diving well (warm)
    6:30 - 8:00 dove in 6:31
    wore Speedo endurance jammer
    trained with Nate Ned & Kellie
    beside Larry, Kevin, Tyler & Todd

    Warm Up
    400 FR / 100 RA / 100 k / 400 FR / 100 LA / 100 k

    Main Set

    8 x 025 on 0:20 right into
    8 x 050 on 0:40 right into
    8 x 075 on 1:20 right into
    8 x 100 on 1:20

    8 x 200 fr on 2:40
    odds smooth L & L
    evens strong (i was heating up & hurting so I skipped stuff)

    50 BR fast off blocks went 31
    felt weak & sluggish

    ~ ~ ~ ~ ~ ~

    Decided to do my 1st double for February today

    Trained with Korey & Bob
    Beside Jon to my right & Guy & ?? on my left
    same sets: swam in diving well

    did 8 x (25, 50, 75 & 100 on 20 base)

    did the 8 x 200 fr & didn't skip anything but swam smooth the whole way, felt like I was on the verge of a left calf cramp, went 2nd behind Korey


    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  3. Monday, Feb. 27

    by , February 27th, 2012 at 03:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00

    Main Sets:
    -- used fins

    5 x through
    50 back + 50 back kick @ 1:45
    50 breast @ 1:00
    50 EZ

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

    Rich A. set from workout #2 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=20266"]U.S. Masters Swimming Discussion Forums[/ame]

    32 x 25
    odds = easy speed/up tempo @ :30
    evens = easy
    -- did the odds 4 of each stroke in reverse IM order
    -- free, 12s, breast, high 14s, back, high 11s, fly, 12 highs
    -- really liked this set; it's a great set for a recovery week or when resting for a meet
    50 EZ

    2 x (25 AFAP back shooter + 75 EZ) @ 3:00
    -- went high 8s

    8 x 25 @ :45
    odds = front scull
    evens = long breast pullout
    50 EZ

    Total: 3300

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

    Felt a little draggy at first after the weekend off. But better as I went along. Still tired though. Going to cut the amount of fast swimming quite a bit during this recovery week. I think I might be coming down with something. Really hope not!

    Re-reading my blog from last year I see that March was the month of the stretch. That seemed to work out fairly well, so I may try to do it again.

    Just saw this on FB: http://www.swimmingworldmagazine.com...nZrz0.facebook. I guess KPN got to the NR before I had another shot at it. This may change what I swim at the Albatross Open.

    Updated February 27th, 2012 at 06:07 PM by The Fortress

    Categories
    Swim Workouts
  4. Monday, Feb. 27

    by , February 27th, 2012 at 03:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00

    Main Sets:
    -- used fins

    5 x through
    50 back + 50 back kick @ 1:45
    50 breast @ 1:00
    50 EZ

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

    Rich A. set from workout #2 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=20266"]U.S. Masters Swimming Discussion Forums[/ame]

    24 x 25
    odds = easy speed @ :30
    evens = easy
    -- did the odds 4 of each stroke in reverse IM order
    -- free, 12s, breast, high 14s, back, high 11s, fly, 12 highs
    -- really liked this set; it's a great set for a recovery week or when resting for a meet
    50 EZ

    2 x (25 AFAP back shooter + 75 EZ) @ 3:00
    -- went high 8s

    8 x 25 @ :45
    odds = front scull
    evens = long breast pullout
    50 EZ

    Total: 3100

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

    Felt a little draggy at first after the weekend off. But better as I went along. Going to cut the amount of fast swimming quite a bit during this recovery week. Still think I might be coming down with something. Really hope not!
    Categories
    Swim Workouts
  5. Workout 02/27/12: all we had would be all for naught

    by , February 27th, 2012 at 03:16 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK

    go two times through:
    - 200 Pull on 3:00
    - 100 Kick on 2:00
    - 4 x 50 IMO on 1:00
    (did FR first round, BK second)

    500 Noah's Ark with paddles
    100 ez

    4 x 100 FR on 1:20 Quarter's strong
    4 x 75 on 1:10 (FR/Stroke IMO fast/FR)
    4 x 50 on 1:00 (IMO: 25 drill/25 fast)
    8 x 25 on :30 (odds: perfect FR, evens: IMO fast)

    50 ez into
    100 IM for time (went 1:12.28) into
    50 ez

    200 loosen (skulling and such)
    (solo/Rec/3500yds/65 min)
    ------------------------

    I am surprised by the yardage total there as I did not feel great in the water today. I did manage to get in 1100 yards before work on Friday (which tipped GTD over 50 miles - new cap coming ), but remained dry until today. I just couldn't "feel" the water today, and my times were not that spectacular. Might have the start of a cold?

    Anyways, I had a good weekend. On Saturday after work I went with the family to meet Zion, a Gospel Hip Hop artist ("rapper") at my son's school as part of a program our local newspaper is doing to benefit the schools. He preformed some of his music and also shared a message from James 1:21-25 challenging us be doers of the Word, not just hearers. We were able to talk with him afterwards and support his ministry by buying some goods, and I was able to snap this picture of my son and wife with Zion:

    Click image for larger version. 

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Views:	90 
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    If you like hip hop, you might find yourself blessed by checking him out.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -02/28/12

    by , February 27th, 2012 at 12:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:20 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 50 kick 1:00
    8 x 25-half blast kick/half swim- :45

    12 X 50 1:05
    #3-6-9-12 are fast

    3 X 200 broken(choice) 4:30
    Broken :10 @ 100
    1 X 100 easy

    1 X 300 IM 5:10
    4 X 75 1:20
    Three rounds.
    75's: #1-50 free/25 fly, #2 50 free/25 back #3 50 free/25 breast #4 75 free

    OR

    1 X 300 free 4:30 4:00
    6 X 50 free :45 :40
    Three rounds. Round 1 intervals left, rounds 2/3 right.

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  7. Monday February 27.. The Eney Meanie!!

    by , February 27th, 2012 at 10:40 AM (The Labours of SwimStud)
    Took this one from Eney via Fort's thread. It was fun. Even though I had to battle noodlers in the last set...

    Warm up/Transition:

    400 choice

    2 x through:
    4 x 75 K/D/S @ :15 RI
    4 x 50 @ 1:00
    odds = EZ
    evens + build

    Speed Sets:

    6 x 50 w/fins @ 1:00
    odds = titanic or zombie backstroke kick
    evens = sail backstroke drill
    50 LAL ("long and lovely")

    4 x 25: EZ/90%/EZ/100% @ :45
    100 LAL

    6 x 25 w/fins "shoot to speed" (15 UW and sprint to wall) @ :45
    100 LAL

    8 x 25 shoot to speed @ 1:00
    100 LAL

    10 x 25 @ 1:15-1:30
    swim to mid pool and do a flip turn. swim to bottom of pool and squat jump off bottom dolphin kicking to top. from dead start, immediately sprint to wall
    200 LAL

    Total: 2800

    Updated February 27th, 2012 at 01:39 PM by SwimStud

    Categories
    Uncategorized
  8. Stepping 'er up.... 2400 yds

    by , February 27th, 2012 at 09:33 AM (Nobody Special)
    * No pain or numbness whatsoever during the swim this morning. Feels like I'm definately on the tail end of this thing - but gotta be careful and not come back too hard too fast.

    *This morning's workout:

    100 warm up

    5x100 free (w/o fins) 2 m int

    10x50 back/free (rotating 50s w/fins) 1 m int

    8x50 kick (w/fins) 1 m int

    1x200 free (w/o fins) 4 m int
    1x200 free (w/ fins) 4 m int
    1x200 free (w/o fins) 4 m int

    6x50 free/hypoxic (1 breath per lap w/fins) 1:15 int

    100 warm down
    Categories
    Swim Workouts
  9. 02.27.12 - Monday workout

    by , February 27th, 2012 at 08:47 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp still at 86. Wore my Nike jammer.

    SCY

    400 Warm up

    400 Free - 6:00 (5:00)
    5 Times through:
    * 50 Fly - :45
    * 50 Kick - 1:00
    * 50 Back - :50
    * 50 Kick - 1:00
    * 50 Br - :55
    Break

    400 Free - 5:40 (4:55)
    400 Free - 5:20 (4:55)
    400 Free - 5:00 (4:49)
    50 Easy
    Made the first 400 Free on 5:00 so I figured I'd take a run at making them all. Problem is I got a little cooked and didn't have much for...

    500 free timed (5:59)
    Just ran out of gas and everyone dropped me.

    200 cool down

    (4000 Total)
    Tags: 500, free, timed
    Categories
    Swim Workouts
  10. Recovery swim... "body electric"

    by , February 26th, 2012 at 09:32 PM (Alex's swim journal)
    Went to the Y today just to get in a recovery swim... to loosen up a little. Ended up doing 3000 (SCY) in all.

    "The swimmer naked in the swimming-bath, seen as he swims through
    The transparent green-shine, or lies with his face up and rolls
    Silently to and from the heave of the water"
    --Walt Whitman from "I Sing the Body Electric"

    No, I wasn't naked and the Y's pool, gratefully, did not have a "green shine"; but I love that line "Silently to and from the heave of the water."

    After the first 1500 I was actually feeling really good (considering the 7000 I did yesterday), but I kept it at a really EZ pace the whole time. A long sauna, steam, and shower had me feeling like I'd purged myself of all toxins by the time I left... it's difficult to describe the feeling I had as I walked back out to the parking lot on this sunny and mild (by our standards) afternoon. Warm all over, pleasantly fatigued, clean! Whitman's "body electric"?

    "...The thin red jellies within you or within me, the bones and the marrow in the bones,
    The exquisite realization of health;
    O I say these are not the parts and poems of the body only, but of the soul,
    O I say now these are the soul!"



    Can't wait to see what the week brings!
    Categories
    Uncategorized
  11. February 26, 2011

    Warm-up (1400)
    200 swim
    4 x 100 @ 2:00 50 catchup / 50 swim
    4 x 100 @ 1:50 25 catchup / 75 swim
    4 x 100 @ 1:40 swim DPS

    Main Set (1050 set / 2450 total)
    6 x 25 @ :45 underwater SDK w/fins
    4 x 25 free drill @ :30
    4 x 100 @ 2:00 DPS free, no breathing in or out of turns
    went 1:15 - 1:18
    4 x 25 stroke drill @ :30
    2 x 100 stroke @ 2:10
    4 x 25 no breath @ :30

    Kick (550 set / 3000 total)
    4 x 100 @ 1:25 flutter w/fins
    6 x 25 @ :45 underwater SDK w/fins

    200 easy

    * 3200 total *


    ************************************************** **********

    After yesterday I clearly need a recovery day so I planned a 3500-4000 workout, but ended up only going 3200 because I was so tired. I keep thinking that damned cold must be almost over but I have had it for more than a week now. Daughter #1 has had it two and a half weeks so I might have a ways to go :-(. I really hope I can shake it before the Walnut Creek Masters intensive training camp this weekend!

    Updated February 27th, 2012 at 05:26 PM by eric.carlson

    Categories
    Swim Workouts
  12. 02.26.12 - Sunday workout

    by , February 26th, 2012 at 07:02 PM (Pete's swim blog)
    Missed yesterday. My wife ran a 10k a few hours south of here so I had the kids all morning. Thought about swimming yesterday afternoon when she got home but never motivated myself to get off the couch. With a short workout from Friday, I set out to do about 6K to keep on track for GTD. 6K is a bad idea after a bacon double cheeseburger from 5 guys burgers and fries. I'm really used to swimming on an empty stomach. Even with pool temperatures at 86, I managed to keep everything down... just didn't feel great. Swam solo... mostly had the pool to myself.

    SCY

    400 Warm up

    3 Times through:
    * 25 Stroke - :30 (#1, #2 Stroke = Br, #3 Stroke = Bk)
    * 25 Fr - :30
    * 50 Stroke/50 Fr (#1, #2 Stroke = Br, #3 Stroke = Bk)
    * 400 IM - 6:00
    * 50 Easy - 2:00
    * 200 IM - 3:30 (#1, #2 25 Fl/25 Bk/125 Br/25 Fr, #3 25 Fl/125 Bk/25 Br/25 Fr)
    * 300 IM - 5:30 (#1, #2 50 Fl/50 Bk/150 Br/50 Fr, #3 50 Fl/150 Bk/50 Br/50 Fr)
    * 175 Stroke - 3:00 (#1, #2 Stroke = Br, #3 Stroke = Bk)
    * 175 Free - 2:30
    * 50 Easy - 2:00
    We did this with fly as the stroke a couple weeks ago. Since nobody on the team is really interested in doing a lot of breaststroke (don't blame them), I thought a solo workout would be a good place to give it a shot. Focused more on technique than speed in order to cement some great suggestions I've received lately.

    4 x 50 Kick - 1:05 2 Easy/2 Hard
    4 x 50 Pull - :50 2 Easy/2 Hard
    4 x 50 Kick - 1:05 2 Easy/2 Hard
    4 x 50 Pull - :50 2 Easy/2 Hard
    4 x 50 Kick Br - :55 2 Easy/2 Hard

    100 Cool down

    (6000 Total)
    Categories
    Swim Workouts
  13. Sunday, Feb. 26

    by , February 26th, 2012 at 05:49 PM (The FAF AFAP Digest)
    Rehab exercises, 40 minutes

    Stretching/Foam Roller, 40 minutes

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

    After feeling pretty rough last Friday, I resolved to take the weekend off. The lack of a recovery week since Dec., combined with a lot of HIT workouts, probably caused some accumulated fatigue. I was also worried I might be coming down with a cold, but after marathon sleep last night, feel better.

    I did sign myself up for the Warrenton meet next Sunday.

    And I'm very proud of my Lil Fort who took a minute off her PR and ran a 21:40 5K today. She seems like a natural runner.

    Fort Son's coach told him to take 7-10 days off rowing/lifting to try to speed his mono recovery. He's hoping to feel better by his training trip over spring break.
    Categories
    Uncategorized
  14. February 25, 2011

    Warm-up (1400)
    200 swim
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 100 @ 1:40 25 catchup / 75 swim
    4 x 100 @ 1:30 swim DPS

    Main Set #1 Broken 1650 (1650 set / 3050 total)
    From pwb's [ame="http://forums.usms.org/forumdisplay.php?f=121"]High Volume Workouts[/ame] [ame="http://forums.usms.org/showthread.php?t=20181"]week #7[/ame] workout #1.

    3 x 100 @ 1:35
    4 x 150 @ 2:20
    3 x 200 @ 3:10
    3 x 50 @ :45
    went 21:43

    Kick (700 set / 3750 total)
    6 x 25 underwater SDK w/fins @ :45
    8 x 50 @ 1:00 kick without fins
    6 x 25 underwater SDK w/fins @ :45

    Main Set #2 (1250 set / 4900 total)
    5 x 50 @ 1:00 hypoxic, breaths per lap: 1:0,0 2:0,1 3:0,1 4:0,0 5:0,0
    2 x 100 @ 1:35
    2 x 100 @ 1:30
    2 x 100 @ 1:25
    2 x 50 @ 1:00 active recovery

    2 x 100 @ 1:35

    100 easy

    * 5000 total *

    ************************************************** **********

    As written, this was a 6000 yard workout... I still haven't shaken this damned cold and I could feel yesterday's 500s from the first lap of warmup, so by the time I started the second "swim" set I was really dragging and decided to drop 1000 yards.

    My legs started cramping on the last 150 of the broken 1650, so I used a pull buoy for remainder of the workout.

    Updated February 26th, 2012 at 08:52 PM by eric.carlson

    Categories
    Swim Workouts
  15. February 24, 2011

    Warm-up (1200)
    2 X 200 @ 3:10
    2 X 200 @ 3:05
    2 X 200 @ 3:00

    Drill (500 set / 1700 total)
    4 x 25 @ :30 scull
    4 x 75 @ :15 sec rest, odds: fist, evens: catch up
    4 x 25 @ :30 decrease stroke count by 1 each lap

    Kicking (400 set / 2100 total)
    4 x 25 underwater SDK w/fins @ :45
    8 x 50 no fins @ 1:00
    4 x 25 underwater SDK w/fins @ :45

    Swim (2500 set / 4600 total)
    1 x 500 moderate pace - went 7:03
    5 x 100 @ 1:35 descend 1..4, 5 easy
    1 x 500 faster than #1 - went 6:52
    5 x 100 @ 1:35 descend 1..4, 5 easy
    1 x 500 faster than #2 - went 6:43

    100 easy

    * 4700 total *
    Categories
    Swim Workouts
  16. February 22, 2011

    Warm-up (1600)
    4 X 100 @ 1:45
    1 X 200 @ 3:30
    4 X 100 @ 1:35
    1 X 200 @ 3:10
    4 X 100 @ 1:30

    Kick (900 set/ 2500 total)
    8 x 25 underwater SDK w/fins @ :45
    10 x 50 @ 1:00 kick without fins
    8 x 25 underwater SDK w/fins @ :45

    Swim (2000 set/ 4500 total)
    1 X 300 @ 4:30 (1:30 pace)
    2 X 150 @ 1:10 (1:27 pace)
    50 easy/drill

    1 x 300 @ 4:20 (1:26 pace)
    3 X 100 1:25 (1:25 pace)
    50 easy/drill

    1 x 300 4:10 (1:23 pace)
    4 X 75 @ 1:00 (1:20 pace)
    100 easy

    Wrap-up (500 set / 5000*total)
    12 x 25 no breath @ :35
    200 easy

    * 5000 total *

    ************************************************** **********

    My head and chest are still extremely congested and I had to swim at 5:00am (instead of my usual 6:30am) to make it to my morning appointment, so I seriously thought about rolling over when the alarm went off. Dragged myself out of bed and was happy for it as the workout felt good once I made it through warmup.
    Categories
    Swim Workouts
  17. February 20, 2011

    Warm-up (1400)
    2 x
    • 1 X 200 3:10, 3:00
    • 2 X 100 drills
    • 3 X 100 1:35, 1:30


    Swim (2600 set/ 4000 total)
    2 x
    • 5 x 100 @ 1:30
    • 4 x 100 @ 1:25
    • 3 x 100 @ 1:20
    • 100 easy


    200 easy

    * 4200 total *

    ************************************************** **********

    I picked up my daughter's head/chest cold this weekend and it is really kicking my butt. I had planned to do a kicking set to make a total of 5000 yards, but called it quits after I didn't make any of the second set of 100s on 1:20.
    Categories
    Swim Workouts
  18. Team Practice

    10 min choice

    3 x 225 @ 3:30 (75 stroke/150 free) cruise

    1 x 600 @ 9:00
    4 x 50 @ 60 Sprint
    2 x 400 @ 6:00
    4 x 50 @ 60 Sprint
    3 x 200 @ 3:00
    4 x 50 @ 60 Sprint

    50 EZ

    Broken 500 at 90 %
    (25,50,75,50,25,25,50,50,25,25,50,75,25)
    25's fly @ 30
    50's free @ 60
    75's breast @ 1:30

    200 w/d

    4625

    I picked the 1:30 base today and was glad I did. I swam relatively well today but felt very sloppy. Just couldn't put it all together. Had I done the 1:20 base I would have really suffered. On the broken 500 I was able to regain control to finish out the workout on a positive note. I need to get in some more pool time but work continues to get in the way.
    Categories
    Uncategorized
  19. Recovery Sunday 2/26/12

    by , February 26th, 2012 at 11:30 AM (The Labours of SwimStud)
    WORKOUT #3 -- RECOVERY

    10 minute choice warm up

    2 x through IM progression kicks @ :10-:15 RI
    -- work on DPK

    1 x 25 dolphin
    2 x 25 back
    3 x 25 breast
    4 x 25 flutter

    Ladder: 2 x through:

    25-50-75-100-200-100-75-50-25 @ :30 RI

    Round 1: first 25 scull
    Round 2: first 25 drill
    On 200s, alternate kick/swim or drill/swim
    25 & 50s should be hypoxic

    Total: 1900 + choice warm up

    This was Ideal today after feeling so achy and beat up...it was a good workout week.
    Finished my swim and then spent 30 minutes teaching my wife to swim...better.
    Categories
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  20. Weekend Swim Clinic

    by , February 26th, 2012 at 10:38 AM (A comfort swimmer's guide to easy swimming)
    Our local swim team sponsored a Swim / Triathlon Clinic this weekend with Barb Lindquist. So I spent 4 hours yesterday in the water doing freestyle and backstroke drills. I'm not sure of the distance swam (a ton of 25's) though I would guess we did about 1000 each 2 hour session.
    Today will be two more 2 hour sessions, this time breaststroke and butterfly. And about 1 hour on strength training and stretching. I've found that even though I know and have previously done most of the drills taught in the clinics I've attended, I still learn from doing them with different instructors and coaches. And every clinic I've attended I learn something new. Since I've started doing a little bit of coaching, these clinics help be be better both as a swimmer and as a coach.
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