View RSS Feed

All Blog Entries

  1. MATT Tuesday Workout

    by , April 19th, 2011 at 09:34 AM (Pete's swim blog)
    Felt pretty good today. Struggled a bit on the 100s at the end at first. Eventually worked my way down to 1:15s

    SCY

    500 Warm up

    6 x 50 - :45

    125 - 2:00
    125 - 1:55
    2 x 250 - 4:00 (200 Free/50 Fly)
    125 - 1:50
    125 - 1:45

    50 Easy

    2 x 50 Back/75 Free - 2:00
    2 x 250 - 4:00 (200 Free/50 Kick)

    50 Easy

    2 x 50 Breast/75 Free - 2:00
    50 Fly/150 Free/50 Fly - 4:00

    50 Easy

    3 Times Through
    * 3 x 100 Free - 1:20
    * 1:00 Rest

    100 Cool Down

    (4200 Total)
    Categories
    Swim Workouts
  2. Back to the Rick Benner Workouts

    by , April 19th, 2011 at 07:27 AM (Mixing it up this year)
    I am back to the old workouts I did with the kids. I don't have the same amount of time but can modify them enough to get something out of them.

    I have to get out of the Go The Distance mindset and just do the quality I need.

    The fly felt really strong and I actually held :50's which is good for me.

    3x100@1:40 Free
    5x50@1:05 Fly
    3x100@1:40 Free w/paddles & bouy
    3x100@1:30 Free
    5x50@1:05 Fly
    5x50@1:05 Back
    3x100@1:40 Free kick w/fins
    3x100@1:40 Free w/paddles & bouy
    3x100@1:30 Free
    5x50@1:05 Breast
    3x100@1:40 Free w/paddles & bouy
    200 Free EASY

    Total 3300 yards
    Categories
    Uncategorized
  3. Day 4 a day late

    by , April 18th, 2011 at 08:49 PM (Mixing it up this year)
    Sunday went well with the 200 Fly and 100 Free and only 3 heats of fly and 4 heats of free between. Matched my times and placed 4th in the 200 and 7th in the 100.

    Total 2000 yards for the day


    Today swam at the Y in the warm pool and just swam an easy 2000 yards nothing fast of hard.

    Trying to loosen up the muscle behind the scapula on the right side which has been hurting every time I breath in. It started on Saturday and is still continuing even with the tennis ball work on them.
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters 5:30 AM Workout -04/19/11

    by , April 18th, 2011 at 04:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SHARKS win 5th consecutive Y Nationals

    SCY
    WARM UP:
    4 X 150 2:30
    4 X 100 1:30

    8 X 100 free 1:40
    Build 2nd 50

    3 X 100 kick 2:15
    6 X 50 kick 1:10

    8 X 100 IM 1:45

    6 X 200 free 3:00
    1-3: long and smooth
    4-6: descend

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  5. Happy morning swim

    Yesterday I had a most excellent recovery swim at my local Y. For some reason the 4-lane pool was pretty empty mid-morning, and I had my own lane to play around in. Here’s what I did:

    1000 scy warmup (400s, 200k, 200p, 200d/s)

    300 swim FR/BK/FR sandwich

    4 x (25 kick IM order, 25 swim)

    20-25 x (think about getting out, decide to swim languorously/glide/scull/dolphin dive just one more lap, stop, stretch, repeat)

    Somewhere during that last main set I also did approximately

    8 x sink and sit on bottom of pool
    16 x back flip
    3 x handstand/walk on bottom
    7 x float on back, toss up handful of water and try to catch it on way down, marvel at all the sparkly drops of water this creates

    After yesterday’s “workout,” this morning I was feeling really energetic and ready to get back to work. I swam at Riverbank with my regular swim buddy. We had the lane to ourselves pretty much the whole time. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 IM d/s by 25)

    2 x thru
    4 x 100 desc. @ 1:45 [1st round FR 1:35 > 1:25, 2nd round FR/BK halfsies 1:35 > 1:28
    :30 rest
    500 FR @ 7:30 [7:15, ?]

    8 x 150, odds ST k/s/k, evens FR swim

    5 x 200 FR @ 3:20, odds pull, evens swim, bilat breathing on all

    600 swim, moderate pace: 50fr/50bk/100fr/50bk/50br/150fr/50fl/50bk/50br

    200 warmdown + play

    The pool was open an extra 15 minutes this morning, so I had a whole 2 hours to swim. That will be the case for the next week, while there’s a break in the regularly scheduled swim classes. I’m happy about that--I like having plenty of time to get in a warmdown, and also I miss the worst of rush hour on the subway when I leave a little later.
    Categories
    Uncategorized
  6. Monday, 4/18/11

    by , April 18th, 2011 at 11:26 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    11 days ro go to Nationals!


    Warm up (1200)
    200 choice - 200 kick - 200 drill
    8 x 50/1:10 25 ez Free - 25 build Fly
    8 x 25/30 strong
    - alternated 2 free, 2 back

    Main Set (600)
    Swim following Twice:
    1 x 200 Back or Free smooth/4:00
    - did 1st one free, 2nd one back
    4 x 25/2:00 FAST from Blocks
    - 1st round - #1-3 fly, just under 15; #4 back, just under 16
    - 2nd round - #1-2 back, mid 15s, #3-4 free, mid 13s

    Cool Down
    400 easy free and back

    Total: 2200 yards

    I felt pretty good today but the times on the 25's weren't as fast as I thought they should be. Used the tempo trainer as a starter and set it for a goal pace. But it's still hard to tell just what the times actually were. Wish I had my coach on deck to time me.
    Categories
    Uncategorized
  7. Monday, April 18, 2011 5:15 am

    by , April 18th, 2011 at 11:24 AM (Fast Food Makes for Fast Swimming!)
    I've been sick over the weekend, and still kinda that way today, plus I had to do a marathon weekend of maintinence at work that wasn't planned. Only good thing is about 15 hrs overtime

    Warmup:
    300 Free
    300 Free Pull
    100 Kick

    10 x 50s Free @ 1:00 holding 500 pace

    various 25s for 300 yards or so, nothing too intense.
    ------------
    1500 Yards
  8. Mon Apr 18th, 2011

    by , April 18th, 2011 at 10:55 AM (Ande's Swimming Blog)
    Mon Apr 18th, 2011

    11 days til Nats

    my friend juan portillo sent a copy of a couple races he shot at 2010 SCY Nats

    [nomedia="http://www.youtube.com/watch?v=-lPCS6oUnYY"]YouTube - 2010 Masters SCY Nats 200 IM Men 45 to 49 Sat May 22 2010 Atlanta, GA, Georgia Tech[/nomedia]

    lane 5 me
    lane 6 Jim Tuchler
    lane 7 Chris Stevenson (wearing briefs)

    [nomedia="http://www.youtube.com/watch?v=gK3pr9rhpgg"]YouTube - 2010 usms scy nationals 100 fly 45 - 49 men[/nomedia]

    lane 4 David Sims
    lane 6 Me &
    lane 7 Mark Michael who really is my 2nd cousin, swam for Stanford & beat me by 1/100th in the race.


    Subscribe to Ande's Swimming Blog


    Whitney Coached
    UT, scy main pool
    6:30 - 8:00 dove in around 7:00
    trained with Todd, Tyler, Mike, Nathan, & Marcio, plus Larry, Jim, Pat, Paul & Mark
    beside brandon, amy, chris and Michael Lovato
    wore b70 jammers

    WARM UP
    missed it

    Main SET:

    Assigned: 4 rounds of (10 x 100 on a low rest interval, like 1:10 or 1:15, then 100 easy)

    DID

    Round 1: Missed it

    Round 2: as my lane did 8 x 100 on 1:10,
    to warm up I did:
    (75 swim, skip 25, skip 25, 75 swim )

    100 easy
    moved over a lane

    Round 3):as my lane did 10 x 100 on 1:15,
    I did: 3 x (75 swim, skip 25, skip 25, 75 swim) then 4 x 100 on 1:15

    100 easy

    Round 4): as my lane did 10 x 100 on 1:15
    did: 2 x (75 swim, skip 25, skip 25, 75 swim)
    then

    4 x (75 easy on 2:00, 25 fast from a push)

    25 fr fast easy speed
    whitney timed
    went 10.10

    75 easy

    25 fr fast
    whitney timed
    went 10.12


    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Swim Workouts
  9. MATT Monday Workout

    by , April 18th, 2011 at 08:56 AM (Pete's swim blog)
    Played soccer for a couple hours Sunday afternoon. It was lots of fun but I could hardly walk last nght. Slept like a rock. Managed to drag myself out of bed and head off to the pool. I wasn't exactly ready for a 4700 yard workout but the splits weren't too bad this morning. I did best on the third iteration holding between 1:10 and 1:15 on the 100s. I was just plain exhaused by the fourth iteration. Dave M did fly instead of IM... go Dave! Dave B cranked out consistent 1:05-1:10. Roger went fishing.



    SCY

    400 Warm up

    4 times through
    * 6 times through
    ** 100 Free - 1:20
    ** 25 Stroke - :30
    * 50 Easy - 2:00
    * 2 x 100 IM - 1:30
    * 50 Easy - 3:00

    100 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  10. Oh yay, it's Monday.

    by , April 18th, 2011 at 08:46 AM (Trying to Train Smarter, Not Just Harder)
    600 back/free
    400 pull
    200 kick

    2 x 200 breast/free
    2 x 150 back/free
    2 x 100 breast/free
    2 x 50 free
    100 EZ
    4 x 25 sprint
    100 EZ
    16 x 50 kick on 1:10
    100 EZ
    1200 pull steady state (got out at 600)

    Total 3900 LCM

    Felt crappy today - too much asthma over the weekend - my chest was burning & the last "steady state" was slower & slower until I actually just got out at the 600
    Categories
    Uncategorized
  11. Meat & Potatoes workout

    by , April 17th, 2011 at 06:53 PM (Too Neurotic to be Suitably Aquatic)
    Swam at Bard with The Tall Guy this morning. Another teammate, one who swims in lane 4 with me, joined us as well. TTG called this workout "meat & potatoes" because it follows a basic pattern, not trying to switch up intervals, strokes, and distance. That way you can really get some good swimming in. I adapted it from Tall Pall's thread: [ame="http://forums.usms.org/showpost.php?p=154280&postcount=15"]U.S. Masters Swimming Discussion Forums - View Single Post - Tall Pauls Favorite Workouts and/or Sets[/ame]

    Warm up set 2x the following
    150 @ 2:30 (no breathing out of turns)
    100IM @ 1:45
    6 x 25's kick @ :35
    50 scull
    50 backstroke

    Main set
    6 x 100's @ 1:45
    200IM or stroke recovery @ 4:30
    5 x 100's @ 1:40
    200IM or stroke recovery @ 4:30
    4 x 100's @ 1:35
    200IM or stroke recovery @ 4:30
    3 x 100's @ 1:30
    200IM or stroke recovery @ 4:30
    2 x 100's @ 1:25
    200IM or stroke recovery @ 4:30

    300 kick w/board

    6 x 25's kick no board

    6 x 25's fast w/fins

    200 warm down

    4800 total


    It was good to swim with my lanemate again. I haven't [ame="http://forums.usms.org/showthread.php?t=18668"]swimeth[/ame] with the team since I started lifeguarding in March, and I miss it lots. There's no team practice this coming week because of spring break, and then I probably have another week of lifeguarding before I can hop back in again in May.

    In other news, I finished reading Born to Run, which was very inspiring. I was going to try out some of the techniques of smooth running this afternoon, but I've had sudden and annoying asthma symptoms since yesterday, which only went away during today's swim. Maybe after work this week if there's a good weather day, I'll give some short runs a try if I can get my lungs to cooperate as well.
    Categories
    Uncategorized
  12. Sun Apr 17 weights

    by , April 17th, 2011 at 06:40 PM (Ande's Swimming Blog)
    Sun Apr 17 weights

    Didn't swim

    Lifted weights at world gym

    Lat press
    6 x 40
    6 x 45
    6 x 50
    6 x 55
    3 x 60
    6 x 55

    Lat pull
    6 x 165
    6 x 195
    6 x 205
    3 x 215

    Bench press
    6X 140
    6 x 190
    4 x 195
    3 x 200
    2x1x205

    Leg press
    6 X 230
    6 x 320
    6 x 410
    4 x 450

    getting stronger


    11 M 04/18
    10 T 04/19 L4
    09 W 04/20
    08 T 04/21 L3 last leg weight work out 08
    07 F 04/22 Good Friday
    06 S 04/23 L2
    05 S 04/24 EASTER OFF

    04 M 04/25
    03 T 04/26 L1
    02 W 02 04/27
    01 T 04/28 Travel

    F 04/29 Meet
    S 04/30 Meet
    S 05/01 Meet



    Got an email about next weeks schedule

    All noons, and nights will be normal.

    Monday and Wednesday 6:30 - 8am
    Tuesday, Thursday, Friday 5:15 - 6:30 am
    Saturday 7:30 - 9am
    Sunday none - Easter Sunday

    Updated April 18th, 2011 at 11:07 AM by ande

    Categories
    Strength Training and Dryland Workouts
  13. CZ: No Easy Speed

    by , April 17th, 2011 at 02:40 PM (The FAF AFAP Digest)
    Saturday:

    50 free split, 25.9:

    Was a bit sluggish in warm up, as I had been all week. Felt like I was spinning my wheels a bit on this race. At first I was disappointed with my time. However, upon reflection, it's not too bad for several reasons. First, the starter held us forever and I got off the blocks extremely slowly for me. I think this likely cost me a couple tenths. Second, I swam a 25.7 last year in a kneeskin with a good start and I felt more rested then. I also swam a 26.2 in Richmond in a B70 on short rest. Since I have worked so little on free lately, don't think I can expect much more. I really need to do some fast 50 frees before Canadian Nats.

    50 back split on relay, 28.2

    I was held a REALLY long time on the start and got off slowly. Coach said I was perilously close to the 15 meter mark. Both breakouts were not super smooth and my legs felt tired. Jim video'd the race and my turnover slowed down the last 7-8 yards. At first when I touched, I thought my time was 28.8, and was not very happy. Later I saw it was 28.2, and that's pretty good on short rest with the technical issues. I was tired after this race (as I had been all week) and considered scratching the 100 back. I felt like I had no easy speed and therefore knew it would be exceedingly painful. But I decided that would be silly.

    100 back, 1:03.5

    Decided to use the same strategy I used at the Albatross meet, but I was tired from the start. My splits were pretty even: 30.7 and 32.7. But
    my legs were toast and the quads were screaming afterward. The last time I swam the 100 back, in a Jaked at Nats, I went 1:01.9 fully tapered and as the only event I swam that day. So this is probably about right on short rest and as the third event of the day.

    Two other thoughts. First, I realize the I have never swum the 100 back in yards untapered. No wonder -- it's painful when the legs aren't rested. Second, not sure I agree with
    Quick and Speedo about not dying as much on a 100 back. When you spend so much time underwater, I think the oxygen debt and energy cost is greater.

    100 fly on 400 medley relay, 1:04

    Before the relay, I had some concerns about
    making it through this race with shot legs. I was not able to kick as far as usual and had one of my worst pianos ever in the last 10 yards. Honestly, I thought I had gone a 1:08. So I was surprised to see a 1:04. My recollection is that I've swum a 1:04 every year I've done this relay
    at the end of the day.

    50 free lead off on 200 free relay:

    Had only 3-4 minutes rest after the 100 fly. didn't even bother to think about kicking. Got off the blocks faster on this one, but had
    nothing. 26.9. Same time I went last year on this relay with the same lack of rest.

    --------------------------------------------------

    Commentary:

    Whew, survived. . I missed my B70 yesterday -- I think that suit helped when the going gets tough and the legs are dead! I felt less rested for this meet than I did the Warrenton meet. Not sure why. It could be that I trained harder the week before I took a few easy days? Every event felt harder. It is interesting though that my last two relay times were the same as prior years with B70s. If anything, I tend to think that my training is even less suited now to swimming 5 events in a day.

    After the meet, I hurried home to go to the airport with the fam. Because of the weather, we were delayed 3.5 hours and didn't get to our hotel until midnight. I only had about 3 hours sleep. Felt bad for Lil Fort, but she was still game to get up very early for her 5K with Mr. Fort. And she ran great. She chopped off major time, ending in around 26:40 and descended every mile. And she had a huge smile on her face whenever I saw her on the course! Mr. Fort said his hamstring didn't bother him, so that was good. We are back from lunch and expo shopping. Dinner with friends later.

    Hope everyone swam well today! I saw Speedo put in a very nice 200 free after all that pressure.

    Updated April 17th, 2011 at 03:54 PM by The Fortress

    Categories
    Uncategorized
  14. Day 3 Starting to get Tired

    by , April 16th, 2011 at 10:33 PM (Mixing it up this year)
    Today was an easy day with the 200 Back where I placed 7th with a 2:50.43 and took 11th in the 50 Free with a 29.88.

    Total of 1500 yards today

    Tomorrow will be the most difficult day with the 200 Fly followed by the 100 Free with only 20 minutes between the 2 if even that.
    Categories
    Uncategorized
  15. Sat Apr 16th, 2011

    by , April 16th, 2011 at 03:49 PM (Ande's Swimming Blog)
    Sat Apr 16th, 2011

    13 days til Nats

    my friend juan portillo sent me a copy of the video he shot of my 200 IM at 2010 Nats
    [nomedia="http://www.youtube.com/watch?v=-lPCS6oUnYY"]YouTube - 2010 Masters SCY Nats 200 IM Men 45 to 49 Sat May 22 2010 Atlanta, GA, Georgia Tech[/nomedia]

    I'm in lane 5,
    Jim Tuchler lane 6,
    Chris Stevenson lane 7

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, LCM main pool
    7:30 - 9:00 dove in at 7:41
    trained with marcio, nate, tyler, brandon, amy,
    wore b70 jammers

    WARM UP
    did around 500

    Main SET:

    5 x 100 k on 2:30
    did fly kick with out a board, went
    1:30, 1:26, 1:23, 1:25,
    1:12

    ASSIGNED: 1000
    DID: 400 or 500 easy then changed into FS II legs

    ASSIGNED: 5 x 100 fr on 2:30
    DID: skipped 1 - 4
    #5 was 100 fr fast
    went 56 high

    ASSIGNED: 1000
    DID: 300 easy

    4 x (25 easy speed, 75 easy, rest 1:00)

    25 SDK went 11.5

    100 easy

    25 fast


    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated April 18th, 2011 at 10:28 AM by ande

    Categories
    Swim Workouts
  16. Saturday Workout

    by , April 16th, 2011 at 02:41 PM (Pete's swim blog)
    It rained a lot yesterday. Storms pretty much throughout the day. No swimming. Was nice to get back in the pool this morning.

    SCY

    400 Free
    300 Pull
    200 Kick
    100 IM

    4 x 100 Kick

    75 IM
    200 Free
    75 IM
    200 Free
    75 IM
    200 Free
    75 IM

    6 times through
    * 50 IM Order
    * 100 Free

    5 x 100 Pull

    7 x 50 IM order

    100 Cool Down

    (4350 Total)
    Categories
    Swim Workouts
  17. Saturday, 4/16/11

    by , April 16th, 2011 at 12:55 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    13 days to go!

    Warm up (1000)
    300 Mixer
    - free and back
    4 x 75/1:30 build
    - 1-2 free, 3-4 back
    4 x 50/1:00 25 Fists - 25 Swim (any stroke)
    - 1-2 free, 3-4 back
    4 x 50/cso 25 scull - 25 Sprint
    - did free-back-fly-free

    Swim Set #1
    - all free except for 2-25's were fly
    1 x 200/3:10 smooth build - 2:45
    2 x 100/1:35 build to strong finish - just under 1:20 on both
    4 x 50/1:00 desc. - went 40->34
    8 x 25/40 fast - around 15-16 on free, 6 & 8 were fly, around 17-18

    Swim Set #2
    5 x 50/1:10 hit backstroke goal pace (37.5)
    - kept these under 38, was seeing 37-39 on clock after finish.

    Was another short set but calves cramped on push off on first one so I skipped the rest of the set and did cool down swim

    Cool down
    400 easy alternating 100 free/100 back

    Total: 2450 yards
    Categories
    Uncategorized
  18. The water was delightful

    Today I swam with the Asphalt Green masters team. It was so wonderful to be swimming in a nice cool pool! I could never have imagined a year ago ever reporting that I enjoyed doing a 2000m freestyle set on tight intervals, but after swimming at Riverbank during the week all I could think of today was how great it felt swimming without getting overheated. Here’s what I did:

    900 lcm warmup (400s, 100k, 200p, 200d/s)

    6 x 150 (50 fl kick on side / 100 build bilat breathing) @ 3:00

    100 easy

    20 x 50 @ 1:00, done as “hypoxic golf”—we were instructed to swim these as relaxed as possible, minimizing breathing and counting the total number of breaths for the set [I felt faint and got out for 6 of these—I should learn not to try hypoxic stuff, even half-heartedly.]

    Awards presentation—the swimmer in each lane with the lowest “golf score” from the previous set got a new team swimcap, while the one with the highest score got a gear bag (the reasoning being they needed to work out more!)

    6 x 100, odds FR @ 1:30, evens BK @ 1:45, descend by sets of 2

    8 x 250 FR @ 3:45 [made these! heartrate was 120 immediately after]

    400 warmdown + sculling

    I’m not sure if tomorrow will be a beach day or not—I have my fingers crossed for sunshine.
    Categories
    Uncategorized
  19. IM Day With The Team

    A lot of stroke work today. The intervals were not to tough so we could really work our turns and SDKs. I tried to keep a even pace throughout all of the swims.

    Not very many people came to practice this morning and I actually got my own lane which was nice.

    300 Choice

    200 Fly kick
    alternate front/back by 50

    2000 IM Broken
    5 x 100 fly @ 1:45
    4 x 125 back @ 2:15
    2 x 250 breast @ 4:15
    500 fr @ 6:30

    4 x 25 scull choice (no interval)

    1200 IM Broken
    6 x 50 fly @ 60
    4 x 75 bk @ 1:30
    2 x 150 br @ 2:45
    300 fr @ 4:00

    10 x 50 kick/swim by 25 @ 60
    mix up strokes

    200 very EZ

    4500


    I love doing IM or stroke workouts. I have a burning desire to swim a 400 IM sometime just to say I did it. My fly is the major problem. Along with technical issues the fly is a big mental problem for me. I had an opportunity to work on it today.
    Categories
    Uncategorized
  20. Friday, April 15, 2011 7:30pm

    by , April 15th, 2011 at 11:48 PM (Fast Food Makes for Fast Swimming!)
    Beginning my taper for Nationals, officially! I get on the plane in 2 weeks to the day.

    Warmup:
    200 Free
    300 Free Pull
    200 IM
    100 Kick

    8 x 50 @ :45 hold 500ish pace

    2 x 100 @ 1:40
    50 Free, 5 sec. 50 Fly (:32s)

    2 x 150 @ 2:20
    100 Free, 5 sec. 50 Fly (:32s)

    1 x 200
    150 Free, 5 sec. 50 Fly (:32)
    I'm trying to make my fly hold strong, even when tired for at the end of the 200 Fly

    4 x 50 @ 1:00
    25 Free, flip, 4 SDKs 25 Fly fast (this part is tough for me to do, I'm not a SDKer)

    1 x 300 Free Pull Fast (went 3:08) I was happy with this. My pullbuoy was slipping close the the 250, so I just dropped it on the flipturn and kicked during the last 50.

    100 EZ
    ----------------
    2500 Yards in 45 minutes

    Updated April 16th, 2011 at 12:46 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices