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  1. Workout 01/14/14: evening

    by , January 14th, 2014 at 10:04 PM (Maple Syrup with a Side of Chlorine)
    Earlier this afternoon I helped with the high school kids. Spent the first 2/3 of practice with the boys, a group with only a few returning swimmers and many new to the sport. We worked primarily on stroke technique due to their makeup. I got in and helped from the wather for both backstroke and fly. Then I worked with the girls on turns. It is interesting - last year some very strong swimmers graduated, and the current group of fast girls think they are better than the others, even wearing different suits at meets. They need to work on swimming faster (by paying attention to instruction) and helping to mentor the younger kids. Anyways, I logged about 500 yards.

    Tonight at Masters I took the main set from Calvin's blog yesterday and modified it ever slightly (we can't all swim at light speed ) and we did:

    200 swim/100 Kick/100 Pull/4 x 25 b/c warmup

    2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:19/1:49)
    4 x 25 on :30
    3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP)
    4 x 50 on :60 (kicked, held :45))
    2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:16/1:46)
    4 x 25 on :30
    3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP - held 1:10)

    200 lossen and out
    (Masters/Rec/2600 yds/55 min)
    --------------------------------
    We also added in some extra rest in the form of Master's minutes, which gave me the gusto to crank a little harder than I might have otherwise. Planning on the One Hour Swim this weekend with the team.

    Oh, and I have scheduled the 3rd Annual Monumental Masters Mini Meet for the last Saturday in April (the 26th, I believe), so get your racing suits ready for some fun in southwestern VT!
    Categories
    Swim Workouts , Planning
  2. Monday January 13, 2014

    by , January 14th, 2014 at 01:21 PM (Grandma Got Run Over By A Swim Team)
    Feeling "perky" this morning. New Goal for the Year: Maximize my effort for the ENTIRE main set. Was able to do this today (5x300)

    600 back/free

    12 x 50 @ 1:00; 3 free, 3 stroke
    300 kick
    100 easy
    5 x 300 @ 4:30 pull, first two w/out paddles
    200 easy
    5 x 200, odds free, evens back/free
    10 x 50 @ 1:00
    100 easy
    Total: 5000 LCM
    Categories
    Uncategorized
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/15/2013

    by , January 14th, 2014 at 12:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:50 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:45
    1 X 50 1:15
    4 X 25 fast :45 #4 on 1:30
    Four rounds. Round 1 fly, 2 back, 3 breast, 4 free

    15 X 100 pull
    5 on 1:40
    5 on 1:30
    5 on 1:20

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  4. Just Not Feeling it

    You know those days when you are tired or sore from the previous day's workout and you get to the pool, and you just aren't feeling it? Well, it seems that a lot of that was going around at our 10:00 AM Masters workout yesterday. I was headed for the pool deck, when I passed my lane mate, Roberta. She looked at me and said, "I'm not feeling it today. And, I just saw Judy (another lane mate) and she isn't feeling it either, so it's up to you. Translation: I am leading the lane today. Perfect. I said, "But, wait! I'm not feeling it either!" Well, I did my workout with as much effort as I could muster. And, we took turns leading the lane. It wasn't a banner workout. However, it was a workout. We did a fly drill set with fins that felt extra tiring. After that, we did a long-ish main set involving sprinting various distances and 200 yard easy/recoverys in between. After practice, several of us were chatting about how exhausted we were to start off the week. So, it wasn't just our lane, we all had a case of the “not feeling its.” This then led to a short discussion on the toll doing certain fitness regimens can take on our now older bodies and about cross training. Yep. We are all getting older. I was mentioning how I need to lift weights two times a week, even if I'd rather be swimming. And, something along the lines of, “Swimming makes me happy.” And, one of my swimmer friends, who swims a lane or two away from me, said something like, “Oh, yes. I know. You look happy when you're swimming.” This comment took me by surprise, especially today when I wasn't feeling particularly happy or accomplished in the water. But, the thing is, even on a bad swimming day, I'm usually happy after, if not during. This made me remember that back in November, I had started a list of how swimming makes me feel at any given moment. Here is my list (in no particular order): Swimming Makes Me Feel…
    Strong
    Graceful
    Competent
    Happy
    Tired
    Relaxed
    Accomplished
    Cool
    Fast
    Slow
    Exhausted
    Mentally free…of earthly issues, concerns, people, places, appointments, etc.
    Meditative
    Successful
    Owned by/a slave to the clock
    Filled with joy
    Energized
    Stress free
    Hungry
    So good afterwards, I want to spend as much time as possible doing it.
    I hope to keep adding to this list as I think of new ways swimming makes me feel. It is almost a my “Benefits of Swimming List.” I'm sure other swimmers (and runners, skaters, skiers, walkers, and etc.) would have similar lists. For example, I don't know any swimmers who would say that swimming doesn't make them hungry. Swimmers are usually always hungry. At least they are after they swim. So, even though I started out “not feeling it,” I was feeling pretty happy and accomplished after practice. And, I'm grateful to my swimmer friends for reminding me why I swim. Happy Swimming to all of you! AngieKozBlogs
  5. 1|13|13 LCM

    by , January 14th, 2014 at 11:08 AM (Blog)
    WARMUP
    500 free - fins paddles, and snorkel
    • 8:00

    100 back - fins
    • 1:35


    KICK
    4 x 50 FK on 2:00
    • 0:58, 0:59, 1:03, 1:05


    DRILL
    10 x 26 free hypoxic on 1:00 (@ 40' section of the pool for good place to practice turns)
    • 18's


    100 drill with fins
    Categories
    Uncategorized
  6. Fly away fun today

    by , January 14th, 2014 at 07:37 AM (Mixing it up this year)
    It was raining, I was 10 minutes late cause I had to get gas but I still managed to bang out 3000 in 65 minutes. I love Tuesday's and Thursday's when the pool is empty. Why can't every day be like that?

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkle
    200 torque drill w/paddles & snorkle
    5x200@4:00 Fly as 50 rt arm/50 lt arm/50 kick/50 swim w/monofin went 3:09, 3:04, 2:56, 2:44, 2:37
    300 free kick w/zoomers
    300 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  7. Monday 1/13/14

    Monday 1/13

    PM only SCY

    2x
    400 swim (dive every 100)
    8x25 @ :30 swim w/ grab paddles 0 breaths
    8x75 @ 1:00 D1-4, 5-8

    4x200 @ 2:20 1st 50 STRONG
    5x150 @ 1:50 2nd 50 STRONG
    6x100 @ 1:05 AE

    2x150 @ 2:10 pull w/ buoy + paddles breathe 4-6 by 50
    4x25 @ :30 under H2O kick w/ fins
    3x100 @ 1:15 pull w/ buoy + paddles breathe 4-3-2-1 times by 25
    4x50 @ 1:00 FAST kick w/ fins 25 DIVE under H2O/25 on back
    2x150 @ 2:10 pull w/ buoy + paddles breathe 4-6 by 50
    4x25 @ :30 under H2O kick w/ fins
    3x100 @ 1:15 pull w/ buoy + paddles breathe 4-3-2-1 times by 25

    300 EZ

    Total: 6450
    Categories
    Swim Workouts
  8. Workout 01/13/14: evening

    by , January 13th, 2014 at 09:39 PM (Maple Syrup with a Side of Chlorine)
    It was nice to get in the pool after a long weekend at work (first of the year and insurances do not go together)

    200 Fr/200 Bk/200 IM drill
    4 x 50 b/c ~ :60
    200 with AP - perfect technique
    400 Shark Swim
    4 x 100 on :10sr (last 25 = IMO fast)
    200 shark swim to cool down
    (Solo/Rec/2000 yds/40 min)
    ----------------------------

    Watched the boys at their basketball game this afternoon when I got out of work. They were down by two at the half, but eneded up losing by 12. The coach took all the bigs out in the last quarter and the small guys just tossed attempts for 3-pointers (all 8 did not go in).

    I watched the high school swim meet a bit before I swam. They didn't have a HS team when I was that age, just the town age group club. I think more kids would have stayed with swimming if the team aspect was present back then. I'm planning to double tomorrow, and drop by the HS team to help the (struggling) boys squad with technique and the whole team with turns.
    Categories
    Swim Workouts
  9. Week 68 - Monday

    by , January 13th, 2014 at 08:28 PM (After a long rest)
    Yesterday was a glorious weather day in Dallas with temperatures in the high 60s and low 70s, but very windy. Mountain Cedar which is a big allergen here was also very high and my eyes were itchy and my chest was tight by the end of the day. This morning I felt ok when I got up but when I arrived at the pool I noticed the smell of chlorine in the air and during my warmup felt my chest again and during my first fast swim felt like I was breathing through a straw.


    Warm up
    400 swim with snorkel
    6x50 catchup on 45
    10x50 drill swim by 25 on 1min


    Main set
    200 easy
    1 broken 200 swum as 50,100,50 with 5 rest between 50 and 100 and 10 between 100 and 50
    300 easy
    1 broken 100 swum as 25,50,25 with 5 seconds between 25 and 50 and 5 seconds rest between 50 and 25
    300 easy
    1 broken 100 broken each 25 with 5 seconds
    300 easy
    50 AFAP from the blocks


    Warm down
    250 easy


    Total 3000scy


    On the broken 200 I had a big scare and went very dizzy withshortness of breath and had to pull up midway. A similar thing happened last year and it was just as scary today as it was then. I am not used to asking my body to do something and not being able to at least give it a go. Despite still being tight chested I rested for a few minutes and then had another go with the rest of the main set. I managed to make all the shorter rest swims without the dizziness but still had a tough time breathing. On the first broken 100 I went 49.9, the second I went 48.6 and the final 50 I went 22.8(which is my fastest training 50 to date). I spoke with my doctor late morning and she renewed my allergy meds and I am going to see her tomorrow. She thinks it's my allergies compounded by the crappy air at the pool, so fingers crossed no lasting affects and I have time to recover before the weekend meet. I plan on sleeping in tomorrow morning.
    Categories
    Swim Workouts
  10. Monday, Jan. 13

    by , January 13th, 2014 at 04:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    3 x 50 scull
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    4 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- 2 free, 2 fly, all 10s

    100 EZ

    20 x 25 w/fins
    -- I did 6 free @ 100 pace @ :35 and then decided I was too tired/sore to finish the set and switched to breast @ 100 pace @ :40 on #7. Missed #10 and made the rest.
    225 EZ

    Total: 2450


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

    Not a great day in the water. I was too sore from weights. I'm definitely taking this week off for some recovery. I know many never take time off from weights, but it has worked well for me in the past. I'm considering doing less when I go to the gym as well. It's really taking a toll on my pool workouts. Haven't done too much AFAP work.

    Does anybody think warm up is fatiguing and amounts to garbage yards?
    Categories
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/14/2013

    by , January 13th, 2014 at 12:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    1 X 50 fast 1:00 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 50 easy 1:00
    1 X 75 build 1:30
    1 X 100 fast 2:15
    Four rounds, choice.

    8 X 50 kick 1:15
    odd: moderate even: fast
    1 X 100 swim

    1 X 200 3:20
    3 X 100 1:40
    Three rounds.
    Descend 200's 1-3
    100'S; each round faster

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  12. Monday, January 13, 2014 6:30-7:15am

    by , January 13th, 2014 at 11:17 AM (Fast Food Makes for Fast Swimming!)
    Wow, the day after a meet swim isn't all it's cracked up to be!! I felt good for about 50 yards, and after that it just...
    I don't think the 6 degree temperature increase from the one pool to the other is very good either. I really enjoyed the 78 I swam in yesterday. 84 is just way too relaxing to lap swim in!

    Cooldown from yesterday's meet practice:

    500 Free
    (500/500)

    8 x 50 Flutter Kick w/ board @ 1:00
    6 x 50 Flutter Kick w/ board @ :55
    4 x 50 Flutter Kick w/ board @ :50 (last 3 were touch and go)
    2 x 50 Flutter Kick w/ board @ :45 (I just kicked another 100 at this point)
    (1000/1500)

    5 x 100 Free Pull @ 1:20 (1:15-16s)
    (500/500)

    500 Free

    -------------------------
    2500 Yards
  13. 1|12|14 - 45 SCM minutes / maybe I should not dolphin kick

    by , January 13th, 2014 at 07:59 AM (Blog)
    24 x 25 free on 1:00, warm up through beginning of set
    • maintain 17 - 15's by 6th one


    200, total of various glides - getting better at streamlining

    I suck at dolphin kicking

    Updated January 14th, 2014 at 11:48 AM by __steve__

    Categories
    Uncategorized
  14. Recovery day or was it...

    by , January 13th, 2014 at 07:37 AM (Mixing it up this year)
    Yesterdays swims went well but the 200 fly did not go like I had hoped. I knew I had to attack it more and I did, I died after the first 100. Oh well I will try again in February, March and April. A 50 free after the 200 fly is not a good idea, especially when my coach puts my time in at a 28 instead of the 30 I told him to use. The 400 IM went really well and I was really just cruising that one. I would love to see how it could have gone if I attacked it.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/strapless paddles & bouy descend went 2:52, 2:49, 2:47, 2:44, 2:40 that was all I could muster today
    500 free kick EZ w/zoomers every 3rd lap AFAP
    6x100@:15RI w/snorkle #1 free swim #2 free underwater recovery #3 free kick #4 free swim #5 torque drill w/paddles #6 accordian drill
    200 free maintain 6 beat kick
    200 free EZ

    Total 3500 yards
    Categories
    Swim Workouts
  15. Sunday, January 12, 2014 Winter Inviational Meet Results

    by , January 12th, 2014 at 10:54 PM (Fast Food Makes for Fast Swimming!)
    This was more of a survival type swim meet for me today. I haven't been swimming a whole lot over the past couple months with my mother in law gone, as well as my house rebuild project going on. The first "problem" is solved as my MIL is back, but the house fixup will be going for a while.


    I did minimal warmup, figuring that it wasn't going to help me that much, but too much could hinder my performance by taking away valuable energy.

    I'm getting all these splits off the computer timing tapes, which I luckily have since I'm the Top Ten/Records guy for the LMSC. They have an old cable for the timing system and it doesn't transfer the touchpad 50 splits from the timing computer to the laptop with Meet Manager, so they have to manually enter all the finish times. Doing splits would be way too much work...but I can look after the fact at my own times.

    All splits from the tape and my rough estimate subtraction math...

    400 IM - 4:52.34
    29.0 / 1:02.78
    39.1 / 39.0
    42.5 / 42.8
    34.0 / 32.3

    I knew this race was going to be tough, but I didn't expect to see 1:02 on the wall as I was going on my back. It definitely hurt, and I just held it together as best I could.

    400 Free Relay (did leadoff leg): 27.27 (55.42) - we were 2nd place on the relay
    My goggle filled with water off the dive, I just swim this relaxed, breathing every stroke. Powered off the 50 turn with about 10 SDKs and came home as best I could...that's why it was nearly even splitting for a 100.

    200 Free - 2:00.28
    28.11 / 30.7 (58.84)
    31.2 / 30.1 (1:01.3)
    Originally my intention was to swim the 200 Fly in this race, but I decided otherwise on that after the 400 IM earlier. Wise choice on my part.
    Looking back at the tape splits, I can see just how close this was.
    I was 0.02 ahead at the 50, about 0.3 ahead at the 100, 1.1 ahead at the 150, and then barely touched him out on the finish by 0.07. This young buck 23 year old always seems to be a little Sammy save-up when it comes to races like this. I had to really put my head down for the final 6-7 stroke cycles (normally I'd probably have taken 5 breaths or so during this), but it's probably what got me the win.

    200 Medley Relay - (Fly split) - went 26.4 - 1st place on the relay
    I figured I could do a 50 okay.

    200 Fly - 2:17.44
    28.96 / 33.9 (1:02.89)
    37.1 / 37.4
    I didn't feel "normal" on this race, and just held it together by backing off after the 100. I managed to keep my breathing pattern good, just backed off the intensity. Happy to have lived through another one!

    200 Free Relay - anchor leg 24.1 - we got 1st place by about 1 second.
    Came from behind throughout the relay after we gave away a 4 second deficit on the 1st leg. I dove in basically tied with the other team's final swimmer. It's fun finally have a relay team group in my workout group that I can finally race with. In the past I'd be the young gun with a bunch of AARP members.

    50 Fly - 27.09
    I got beat on this one by about 1/2 a second. I just wasn't ready to sprint on this one, but I was gaining on the 2nd length. ...just 5 more yards...

    500 Free - 5:27.41
    30.4 / 32.9
    33.5 / 34.0
    33.6 / 33.0
    32.9 / 32.7
    32.4 / 31.7
    I managed to negative split this one 2:44.4 to 2:42.9 (about 1.5 seconds!)
    I was definitely a hurting guy prior to this race...fully exhausted, and just dove in swam "EZ" at the beginning. I glanced at the clock at the 200 and it said 2:10. In my head I thought that was wayyyyy too slow, so I tried to crank it up and actually felt really good doing so. Go to the legs!! That's why I do those insane kicking sets even now in my YMCA lap lane practice!
  16. Friday, Jan 10, 2014

    by , January 12th, 2014 at 10:44 PM (Grandma Got Run Over By A Swim Team)
    Brazilians visiting the age group team again this week & next - sorta crowded in the pool. Also, new guy showed up - 23 yo who's been out of the water 8 months and says he's super out of shape, but looks like he's gonna be super fast once he gets back into it - we spent to much time talking and getting to know him (rather talk than swim, I guess!)

    600 back/free
    600 pull
    20 x 100 @ 1:40 - sounds like an easy interval, doesn't it? hahaha - not when you're not used to LC & you have to do TWENTY of them!! Luckily I got 15 sec rest or more on all of 'em.
    200 easy
    8 x 4-cycle speed play @ :30
    200 easy
    6 x 100 kick @ 2:15ish (hard to see the clock due to the fog & distance)
    500 pull no paddles
    300 breast/free by 50s
    Total: 5200 LCM
    Categories
    Uncategorized
  17. 4500 yards

    by , January 12th, 2014 at 09:52 PM (Alex's swim journal)
    We did the 80 x 25 workout today and I added some IM work afterward (moderate pace).

    Here's how it went down:

    WU (500):
    400 EZ on 7:00
    100 IM on 2:00

    MS1 (2500):
    20 x 25 BK on :45 (these were :19-:20 range)
    100 recovery
    20 x 25 FR on :45 (these were :15-:16, maybe a :14 in there)
    100 recovery
    **
    2 x 50 fr off the blocks (hard, the first one we didn't get a time on b/c of a stopwatch issue; the second one I brought in at 31.13, but didn't have much in the tank... so I'm guessing that first one was faster; darn you, stopwatch!)
    **
    20 x 25 FLY on :45 (was holding :20-:21 on these for the most part)
    100 recovery
    20 x 25 BR on :45 (working hard to hold :25)
    100 recovery

    MS2 (1500):
    1 x 400 IM on 8:00 (6:50)
    100 recovery
    2 x 200 IM on 4:00 (3:25s)
    100 recovery
    4 x 100 IM on 2:00 (these were slow and relaxed, trying to cool down)
    100 recovery/cool-down
    Categories
    Uncategorized
  18. Sunday, Jan. 12

    by , January 12th, 2014 at 05:06 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness/Home

    RC/scap ex
    battle ropes, 6 x :15 AFAP + :30 rest
    power wheel roll outs, 3 x 15
    flutter kicks on bosu, 100
    long arm crunches, 2 x 50
    single leg deadlifts w/DBs, 20 x 2 x 12 each leg
    extreme angle iso squat, 2:00
    explosive push on double cable machine, 35 x 2 x 30
    explosive leg extension, 75 x 3 x 15
    lows row, 90 x 1 x 8, 100 x 6 -- think I shouldn't have done 100, my elbows are kinda sore from that
    overhead squats, 45 x 3 x 8
    squat jumps w/bar, 45 x 2 x 8
    calf raises, 90 x x 6
    good mornings, 70 x 3 x 8


    Stretching/Yoga, 20 min

    Swimming, 700 yards

    -- I just hopped in the pool for an easy swim. The pool is just like all the other crappy LA Fitness pools. It was also cloudy and hard to see the wall.


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

    Going to get in a swim tomorrow and then I have a massage booked for Tuesday. It's one of the gift certificates my team gave me and he comes highly recommended. I did read with interest in Swimmer that David Guthrie swears by frequent massage (and his P2Life supps). I'm going to try having a protein shake before bedtime to see if that has any effect. Fort Son swears by that too.
  19. Week 67 - Sunday

    by , January 12th, 2014 at 11:17 AM (After a long rest)
    My coach asked me to be at the pool at 7.30am this morning for a meet warm up, fast swim and warm down. So last night I set my alarm for 6.30am. Unlike the rest of the week I was awoken by the alarm shortly followed by my wife shouting at me; she did not realize I was swimming this morning and she was not happy. I need to do some groveling once she is up and about this morning.


    Despite this I headed to the pool this morning and did a meet warm up, followed by a fast 100 off the block followed by 4 fast 25s, using the electronic timing setup for the meet.


    Warm up
    400 swim with snorkel concentrating on being long in the pool.
    8x50 catchup on 45
    4x100 kick on 2mins holding 1.25s
    4x50 up tempo on 45s holding sub 30s


    Main set
    100 AFAP from a dive
    200 easy
    2x(2x25 the first from the block with a turn, 15 seconds rest and then another 25 from a push with a turn)


    Warm down
    400 easy


    Total 2400scy


    I felt good in the warm up and overall strong. I went 50.1 from the dive on the electronic timing system at the pool, which was about .5 seconds quicker than I went at the meet in December(still slightly slower than my meet swim in Nov). Despite not being a 100 swimmer i can swim quite quick in this event and since i dont feel easy speed yet I was pleasantly surprised and generally very happy with this effort. I think this is a good sign for next weekend. Fingers crossed with another week of rest i will hit my taper just right next weekend. The fast 25s I went 10.7 and 10.8 from the blocks and 11.7 and 11.8 from a push. These were again good times for me to my feet.
    Categories
    Swim Workouts
  20. 01|11|14

    by , January 12th, 2014 at 10:48 AM (Blog)
    Weights




    SCM

    30 x 15.5 turn drill (hypoxic) on 0:20
    • from low 11's to 9's
    • not quite to failure by last but close
    • 1 to 1 work to rest average

    10 x 50 free WF on 1:00
    • 40ish

    5 x 50 free WF on 1:30 - maintain steady 6-beat (with no partial kicks) while permanencing to stroke rhythm
    • 30's

    2 x 25 FK well rested for times
    • 18 - 19's





    Right knee tender from (likely) a dryland activity

    Have noticed my free 6-beat had distilled down to a KICK-KICK-kick-KICK-KICK-kick that I assume attributed from a body driven style. Maybe I can improve from redeveloping the kick. All but one (Nystrand) 50fr superhero's kick solid every beat. My upper body leads the stroke and the core kinda connects it to the kick, and the kick also showed where my stroke is lacking, which is likely the cause. Had some difficulty at first, but after leading with the kick, and adjusting stroke to it did I pinpoint the cause finding my rhythm was off rotating left (driving left shoulder down).

    Updated January 12th, 2014 at 03:52 PM by __steve__

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    Uncategorized