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  1. Week 152 - Monday

    by , August 24th, 2015 at 09:27 AM (After a long rest)
    I had a restless night of sleep but woke ok. I suspect I will be tired later today. I kept thinking I had forgotten something for my upcoming trip to Austin/San Antonio. I never could figure what if anything I had forgotten.

    The pool was setup scy. I found today really tough but worked the main sets hard.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    8x200 IM on 3mins descend 1-4
    100 easy
    4x(4x50 kick on 1min, 200 free with paddles on 2:30)

    Warm down
    200 easy

    my descends were pretty pathetic but my times were good. I dropped from 2:23-2:19 on both rounds. I felt ok but was a little short of breath on this set. This was a whooping! These were great times for me though. On the kick and 200 free set I held 40s on the kick and the went 1:58,1:57,1:56 and 1:54. These are stellar times for me; I just wish I felt better. These really hurt! Despite feeling short of breath today my times were awesome and I am pleased with how I did today.

    Now ow I am off to Austin/San Antonio for a whirlwind business trip! I am going to try to swim at Northside tomorrow.
    Categories
    Swim Workouts
  2. Ladder sets...

    by , August 24th, 2015 at 08:49 AM (Alex's swim journal)
    I climbed the ladder 3x today, and was exhausted toward the end of the third one. This gives me a pretty good idea about where my fitness is starting out this year too... from here I should be able to reduce the rest intervals or perhaps even do longer distances (starting with 4 x 50 and ending with 1 x 400), all while trying to get down to that mythical pace of 1:20/100.

    WU (1000/19:00):
    400 EZ fr on 7:00
    4 x 100 fr on 1:45 (1:25-1:27)
    4 x 50 fr on 1:00 (:40-:41)
    1:00 rest

    MS (2400/48:00):
    8 x 25 fr on :30 (:18-:19)
    4 x 50 fr on :1:00 (:39s)
    2 x 100 fr on 2:00 (1:22, 1:21)
    1 x 200 fr on 4:00 (2:49)
    8 x 25 fr on :30 (:18-:19)
    4 x 50 fr on :1:00 (:39s)
    2 x 100 fr on 2:00 (1:21, 1:20)
    1 x 200 fr on 4:00 (2:48)
    8 x 25 fr on :30 (:18-:19)
    4 x 50 fr on :1:00 (:39s)
    2 x 100 fr on 2:00 (1:23, 1:23)
    1 x 200 fr on 4:00 (2:55)

    CD (300/6:00):
    4 x 50 EZ fr on 1:00
    100 EZ bk on 2:00

    TOTAL: 3700 SCY/73 mins
    Categories
    Uncategorized
  3. Workout 08/22/15: OW Raponda

    by , August 22nd, 2015 at 09:40 PM (Maple Syrup with a Side of Chlorine)
    I woke up early today to help escort my friend Tim. He concocted a homegrown Iron Man triathlon, swimming 2.4 miles over at Raponda, then a 112 mile bike ride through three states, and finally a marathon 26.2 mile run. All on his own, which has to be the most difficult thing to do!

    I was able to stay for half of his swim before leaving for work. Tim was smooth in the water and had a lot of friends to help - Melissal, Rachel (fresh off their IM Mount Trebulant in Canada last week), and Rachel's husband were on SUPs, Tim's oldest son kayaked, and Carol swam the whole way.

    He finished in just over 14 hours (he had some issues during the run and ended up powerwalking for over half the distance) to a crowd of 50 or more cherring at the finish line at our local HS. A great feat!

    Some pics I took can be found here on fb.

    Updated August 25th, 2015 at 09:51 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  4. Week 151 - Saturday

    by , August 22nd, 2015 at 12:56 PM (After a long rest)
    I was really tired last night and went to bed early. I slept really well and woke up feeling good this morning. I was anticipating our 16x100s set and honestly had a little dread in the back of my mind as I headed to the pool. Luckily for me Tom said we would not be doing the 16x100s set today. He said we worked our tails off yesterday and he wanted to ease us back in; I could help but think, I wished he had applied this earlier in the week when we did our 16x50s set.

    Warm up
    400 free with snorkel on 6mins
    300 catchup on 4:30
    200 IM drill on 3mins
    100 free on 1:30

    Main sets
    6x(100 kick with fins straight into 2x25 underwater with 15 seconds rest at 25 and 30 seconds rest between rounds)
    4x50 DPS reducing by 1 each 25 on 1min
    4x(100 IM fast on 1:30, 2x50 drill swim in IM order on 1min)
    100 easy
    50 from a drive afap

    Warm down
    200 easy

    Despite not doing the 16x100s today this was not an easy workout. I kicked on my back on the set with fins and went for it on the first 100 and went :52 and then tried to hold this time throughout the 100s kick portion. On the last 2 rounds I slipped to :53s. On the underwater I was able to go halfway down the pool on the first 25 and then managed to go underwater on the second 25. on the DPS I was able to drop from 11 strokes to 7 strokes over the set. I was trying to work both my stroke, kick and underwaters as I dropped my stroke count. On the IM sets I went 1:05,1:05,1:04,1:03 and felt tired but strong. I feel like my fly and breast have improved this long course season. I will likely swim some more IMs in some masters meets this scm season. On the 50'from a dive I had a slow and crooked dive but felt fast and Tom called out 23 based on his send off and the clock on the wall. I was pleased with this.
    Categories
    Swim Workouts
  5. Week 151 - Friday

    by , August 21st, 2015 at 08:59 PM (After a long rest)
    Islet great last night but woke a little stiff and sore. It's always tough getting back into training and this week has been no exception. Once again we are setup for scy.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    4x(100 IM on 1:20, 100 kick on 1:40, 50 under water on 1:30)
    100 easy
    4x(4x25 on 40, round 1 easy DPS, round 2 overkick, round 3 underwater off walls to 15m line, round 4 afap no breathers)
    100 easy
    8x(partner up with swimmer 1 going 100 fast, while swimmer 2 does vertical dolphin kick with heads out of the water, at the end of the 100 switch)

    Warm down
    200 easy

    I felt pretty stiff on the warm up but did loosen up and caught fire on the IM set going 1:07, 1:05, 1:03, 1:01 on the IMs and held 1:20 on the kick. I breathed 1-2 per length on the 50 and used it as active recovery. I felt good! The 25s I was coming in over 15s until the last round where I went 12s. On the partner set my partner is pretty quick and he started out around 58-59s and we were alternating pretty well but he slipped a little after the first two and to stick to the leaving on the top I had to gradually drop my times as he slowed down. I ended up dropping to :57s and then on the last 2 went :56s. Unlike the 16x100 set we do where we get rest this was especially tough due to the no rest. Time get getting in our case if we hung on the wall for more than a second or two after we finished. This was tough!
    Categories
    Swim Workouts
  6. Thur-Fri, Aug 20-21

    by , August 21st, 2015 at 05:20 PM (The FAF AFAP Digest)
    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 DPS free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    6 rounds (odd rounds swim, even rounds kick)
    3 x 50 @ 200 pace @ 1:00
    1 x 50 EZ @ 1:30
    8 x 25 UW + 25 EZ w/fins
    100 EZ

    Total: 2600


    Friday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    5 x (50 AFAP w/fins + 150 EZ)
    -- fly (26s), breast (30s), kick (27)
    10 x 50 kick w/fins @ 200 pace
    100 EZ

    Total: 2550


    Drylands:

    rehab ex
    streamline crunches, 2 x 50
    straight arm dips, 75 x 3 x 15
    hip abductors, 120 x 4 x 5
    tricep press, 70 x 4 x 8
    good mornings, 70 x 4 x 6
    extreme angle step ups w/bar on shoulders, 40 x 4 x 8
    DB rows, 35 x 4 x 6 each side
    explosive leg extensions, 120 x 4 x 5
    saxon side bends, 15 x 3 x 8
    explosive fly pulls on double cable machine, 22.5 x 2 x 5*

    * I ripped this exercise off from Erica Braun. But the explosive nature of it seems hard on the old bicep tendons.


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


    I've had a bit of a summer cold the last few days and had been dragging, but I felt much better today. I'm extremely happy that Lebo has changed its hours and will be open all next week for adult swim. That will save me a lot of driving to Sewickley. And I am back to coaching next week after a two week layoff. I miss my swimmers!
  7. 4000 SCY; 2 pyramids on top of a plateau

    by , August 21st, 2015 at 05:10 PM (Alex's swim journal)
    4000 SCY/ 75 mins. Began this one with a hard climb (the kick set) before ascending the plateau and (re)discovering the pyramids.

    Warm-up (1200/20:00)
    6 x 200 fr on 3:20 (evens w/ pull buoy)

    Kick set (600/10:00):
    6 x 100 kick on 1:40 (w/ long fins: front w/ board, side, bk streamline, repeat)

    Plateau (1000/19:00)
    4 x 250 on 4:30 (swum as 200 bk + 50 fr recovery)*
    1:00 rest

    Pyramid set (1000/20:00)**:
    2 x thru:
    25 fr on :30
    50 fr on 1:00
    75 fr on 1:30
    100 fr on 2:00
    75 fr on 1:30
    50 fr on 1:00
    25 fr on :30
    100 EZ bk recovery on 2:00

    Cool-Down (200/4:00):
    4 x 50 EZ fr on 1:00

    *This was tough, I was way stiffer on this set than when I did it earlier in the week, backstroke just felt labored and not at all smooth, so I had a hard time making the intervals.
    **Been a while since I've done a pyramid; tried to hold that 1:20/100 pace throughout, but the 75s were around 1:01 and the 100s came in at 1:22. Again, just feeling a bit off today. Maybe it was the altitude up there on top of figurative mountain.
    Categories
    Uncategorized
  8. Bike and Swim...

    I got some some more hypoxic training on my 20 mile bike ride down to the inlet and back. Every time I passed road work or building constructions or guys blowing cut grass into the street I held my breath.

    Then I went down to the Gulf. It was flat as a pancake. I swam from one high rise and back to another equaling a mile. Saw thousands of minnows and one striped fish about 2 feet long. I kept my eyes out on the horizon for triangles, after all it was shark week recently and there might be a few straggler still celebrating. Not even a jib and a main sail triangle in sight. No motor boats, either…quiet.

    I am nervous about the postal swim on Sunday. Its been a few years since I swam a 5k, but I also look forward to the camaraderie. It should be fun.
    Categories
    Uncategorized
  9. Meet Results 2015 SPMS and Southwest Zone Summer Champs LCM

    by , August 20th, 2015 at 01:00 PM (Ande's Swimming Blog)
    Men's Results

    Last week I raced in the
    2015 SPMS and Southwest Zone Summer Championships LCM
    Mission Viejo, CA

    I trained pretty well this summer then got sick with a cough and cold on Tue Aug 4th. I started feeling a little better around Tue Aug 11 but kept coughing and am still coughing today on Thu Aug 20.

    Here's how my training went after I got sick.
    X = did not swim

    Tue 4 swam
    Wed 5 X missed work
    Thu 6 X missed work
    Fri 7 (swam a little) worked for 1hr then went home
    Sat 8 X
    Sun 9 X

    Mon 10 X
    Tue 11 swam around 1000
    Wed 12 swam around 1500
    Thu 13 X
    Fri 14 X

    Sat 15 meet
    Sun 16 meet

    I thought about cancelling but since we arranged all the travel, I went ahead.
    I decided to skip the 400 IM on Fri and the 100 bk on Sat.

    On a whim, I asked if I could deck enter the 800 & they let me.

    All things considered I guess I swam OK.

    Sat

    Men 50-54 50 Meter Butterfly Finals
    ================================================== ====
    Pl Name Age Club Seed Time Final Time Points
    ================================================== ====
    2 Rasmussen, Anders M 52 TXLA 27.56 28.62 7.00

    disappointing & slow.


    Men 50-54 200 Meter Butterfly Finals

    ================================================== ====

    Pl Name Age Club Seed Time Final Time Points
    ================================================== ====

    2 Rasmussen, Anders M 52 TXLA 2:32.38 2:38.61 7.00
    36.00
    1:17.62 (41.62)
    2:02.56 (44.94)
    2:38.61 (36.05)

    I tried the glide fly for 150 then reg for the last 50
    didn't work as well for me as "my save your legs fly with a 1 beat kick"

    Sun

    Men 50-54 50 Meter Breaststroke Finals
    ================================================== ====
    Pl Name Age Club Seed Time Final Time Points
    ================================================== ====
    2 Rasmussen, Anders M 52 TXLA 34.57 35.05 7.00

    breastroke confuses me, felt awkward


    Men 50-54 50 Meter Backstroke Finals
    ================================================== ====
    Pl Name Age Club Seed Time Final Time Points
    ================================================== ====
    1 Rasmussen, Anders M 52 TXLA 29.99 29.97 9.00


    Men 50-54 50 Meter Freestyle Finals
    ================================================== ====
    Pl Name Age Club Seed Time Final Time Points
    ================================================== ====
    1 Rasmussen, Anders M 52 TXLA 26.29 26.57 9.00


    I just cruised it, I've been faster in practice many times this summer.

    Men 50-54 800 Meter Freestyle Finals
    ================================================== ====
    Pl Name Age Club Seed Time Final Time Points
    ================================================== ====
    2 Rasmussen, Anders M 52 TXLA 17:00.00 10:28.57 7.00

    34.11
    1:11.07 (36.96)
    1:49.43 (38.36)
    2:28.25 (38.82)

    3:07.53 (39.28)
    3:46.94 (39.41)
    4:26.99 (40.05)
    5:07.01 (40.02)

    5:47.25 (40.24)
    6:27.42 (40.17)
    7:07.87 (40.45)
    7:48.22 (40.35)

    8:29.24 (41.02)
    9:09.76 (40.52)
    9:50.23 (40.47)
    10:28.57 (38.34)
  10. Week 151 - Thursday

    by , August 20th, 2015 at 08:40 AM (After a long rest)
    I had another good night of sleep and woke before the alarm went off.

    We upped the number of rounds of abs today and suspect we will do the same next week.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    3x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    4x100 with paddles on 1:30
    8x25 open,close, easy, fast on 1min with fins
    200 easy

    I felt like jello when I dove in today. The abs were hard and I still felt Tuesday on the first round today. Its amazing how a really good long taper brings your fitness level down. It takes so long to build up fitness but so little time to loose it. Hopefully a couple of weeks and I will be back to normal.

    I finally made an appointment to see an orthopedic doctor earlier this week but could not get in until the middle of September. The particular doctor I choose came recommended and as it turns out is the orthopedic doctor for the Dallas Cowboys. One of my team mates worked with him on a shoulder issue and he said he is awesome; very thorough. My right knee still hurts but not as bad as it was going into the taper. If I want to get the swelling up it will take one leg workout. Don't know if I should deliberately enclave it by doing what hurts or just let it be what it is with no pain. I suspect the later makes most sense! I always worry when I go to see a doctor they will not see the problem.
    Categories
    Swim Workouts
  11. A good set event though I didn't feel great

    by , August 20th, 2015 at 07:33 AM (Mixing it up this year)
    It is always good to have a good set even when your not 100%.

    500 free
    500 free kick w/zoomers
    10x100@1:40 free went 1:33, 1:34, 1:33, 1:33, 1:33, 1:30, 1:30, 1:30, 1:30, 1:28
    500 free kick w/zoomers
    500 free

    Total 3000 yards
    Categories
    Swim Workouts
  12. Week 151 - Wednesday

    by , August 19th, 2015 at 09:05 PM (After a long rest)
    I had another good night of sleep and headed to the pool hoping for another LCM workout but alas it looks like we are done with Long course for the year. Tom did say there was talk about switching it at weekends but I have heard that before and it did not happen. Oh well, it is what it is!

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    4x200 kick on 3:15
    100 easy
    16x50 on 1min at 200 race pace
    100 easy
    12x25 with fins underwater on :40

    Warm down
    8x50 delay breath drill

    I felt pretty whacked after the kick set but did great holding 2:43-2:45. I was not anticipating 16x50s and mentally decided to swim them as 4 rounds of 4 increasing my effort as I went through the set. I started out with a :25 which shocked me. I then proceeded to hold :26s until the last 50 where I went :25 again. I did not feel that great at the end but that's the best I have done on this set. Very happy!

    I am taking my USAS coaching certificate tomorrow and have been working on the online portion the last couple of nights. I am really looking forward to getting my certs and I spoke to my wife about coaching one of the kids groups this season. I have a lot of upcoming travel but tom said he would appreciate the help so I am going to try coaching the kids in one of the groups as my schedule permits. I have about a month of travel already planned so I will be hit and miss to start with but will try to plan my travel around the coaching. I hope it works and as long as the kids are ok with me helping out I think it will be great fun. Watch this space!
    Categories
    Swim Workouts
  13. Week 151 - Tuesday

    by , August 19th, 2015 at 08:50 PM (After a long rest)
    Back to dry lands this morning. My taper will be a distant memory by the end of this week.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    2x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    4x50 open,close, easy, fast on 1min with fins
    200 easy

    I felt good in the water today!

    Updated August 20th, 2015 at 08:41 AM by StewartACarroll

    Categories
    Swim Workouts
  14. Wed., Aug. 19

    by , August 19th, 2015 at 06:51 PM (The FAF AFAP Digest)
    Tuesday was a bit of a lost day for me. I was awoken by thunder storms at 5:00 am and couldn't get back to sleep. This wouldn't faze some folks, like Stewart. But when you're a night owl, it's brutal. All I could do was take my dog on a long walk.

    Wednesday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 DPS free)
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    24 x 50 w/fins
    odds = fast @ 100 pace
    evens = EZ
    4 x fly (29s), 4 x breast (33s), 4 x kick (29-31)
    150 EZ

    Total: 2300 m


    Heated Vinyasa Yoga, 85 minutes

    I went to a 75 minute class, but it ended up being more. It was extremely toasty and suffered bc of it.


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

    Going to keep going to Lebo, which is the only pool available this week. Next week, the only pool that I have access to is Sewickly unless I go to adult swim at night at Lebo. But 8:15 is not a convenient time, and a bit late to work out as well.
    Categories
    Swim Workouts , Yoga
  15. Workout 08/19/15: noon

    by , August 19th, 2015 at 04:33 PM (Maple Syrup with a Side of Chlorine)
    It's tough getting back to work after vacation, especially entering my long week. I slept in today then hit the pool at lunch...

    200 free/200 back/200 im drill
    500 shark swim
    4 x (50 strong DPS on :50, 100 fast on 1:30) mixed in stroke/im
    200 loosen and out
    (Solo/Rec/1900 yds/40 min)
    -----------------------------------

    Matt was finishing up a set (he's planning to hit up Nationals in the spring), and Kevin was also there. Not too much traffic in the pool.

    Hot and humid here in VT. Last week I preformed the marriage ceremony of my sister-in-law and her fiancé and dropped off the paperwork today. I also paid for the class that I will audit this fall at the Bible College, a Christian Counseling class called Spiritual Formation. The other classes held on Thursday nights do not really apply to me so I went with this one. Only two books, and I was able to get one as an ebook so I will be all set for the third year of the college!

    Updated August 19th, 2015 at 10:51 PM by rxleakem

    Categories
    Swim Workouts
  16. A good mix for today

    by , August 19th, 2015 at 07:22 AM (Mixing it up this year)
    My fly felt strong again. Free without paddles is a little strange but NO paddles for the next 3 weeks.

    8x50@1:00 free
    5x200@3:30 free went 2:59, 2:57, 2:55, 2:55, 2:52
    12x25@:30 2 fly 1 free
    100 free moderate
    200 free fast went 2:49
    100 free easy
    6x50@1:00 IM
    200 free EZ

    Total 2600 yards
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 08/19/2015

    by , August 18th, 2015 at 12:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am heading to Singapore for Junior Worlds tomorrow. This will be my last post until early September.

    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 75 descend 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 100 moderate 2:00
    4 X 50 1:00
    Four rounds--choice
    50's: odd: fast even: moderate

    8 X 150 pull 2:15
    1-4: 100 cruise/50 fast
    5-8: negative split

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  18. 4500 SCY, 25s and 50s

    by , August 18th, 2015 at 09:35 AM (Alex's swim journal)
    Today I got up early and headed to the Y at about 5:30; trying to get my schedule back on track since I'm going to have to start getting to work at a normal time toward the end of the week. But this year I'm determined not to put my swims off until after work... I have such low energy in the evenings. So early morning it is!

    I was still a little groggy when I pulled up at the Y, but my warm-up felt fairly normal. Then I went into 2500-worth of hard swimming. The 25s and 50s didn't feel nearly as smooth as last week, but until I get acclimated to the time and build my base a little I can't complain... I'm still forcing my body to swim a lot faster than when I do 100s and 200s.

    4500 SCY/90 mins

    WU (1100/22:00):
    400 EZ fr on 7:00
    4 x 100 IM on 2:00
    4 x 50 fr on 1:00
    4 x 25 fr on :30
    1:00 rest

    MS1 (1000/20:00):
    20 x 25 fr on :30 (w/ long fins, trying to maintain 100 pace)
    20 x 25 fr on :30 (:17-:19--mostly :18 with 16 strokes, 200 pace)

    MS2 (1000/20:00):
    20 x 50 fr on :20 rest (mostly :39, a couple of :38s--500 goal pace?)
    :40 rest

    MS3 (1000/20:00):
    10 x 100 on 2:00
    --alternated BK recovery 100s w/ hard fr 100s (1:22-1:24, goal 1650 pace?), I was running out of gas pretty badly on this.

    CD (400/8:00):
    100 EZ bk on 2:00
    6 x 50 EZ fr on 1:00
    Categories
    Uncategorized
  19. 6 Days in a Row - 8/17/2015

    by , August 18th, 2015 at 09:32 AM (Workout Swimmer)
    No wonder I'm a little tired. I was thinking that I swam about 19,000 in 4 days (4600 on Friday, 5000 on Saturday, 5600 on Sunday, and 4100 Monday) but then when I went to log it in, I noticed I also had swum on Thursday (3000) and for a short while on Wednesday (got rained out at 1250).
    It was my birthday this weekend, and I did my usual 100 for every year. I think I'm going to have to get younger or start doing 50's or 75s per year soon. 5600 solo was ruff - but the water was cool, and the sky was beautiful. Same on Saturday, but not AS cool, and I wasn't swimming solo, so it went by much faster.
    Anyway, for the birthday swim I just did
    600 warm-up
    500, then 5 x 100 -- each various ways, including 5 x 100 IM's, and 10 x 50 fly/free - until I reached 5600 - or maybe 6100, I kinda lost track of my 500's after a while.
    Worked a very long day yesterday with my day job & moonlighting in the ER, so didn't get home until 11:30pm. Felt wonderful to sleep in this morning.

    Updated September 6th, 2015 at 03:20 PM by Celestial

    Categories
    Uncategorized
  20. Some IM work not bad

    by , August 18th, 2015 at 07:21 AM (Mixing it up this year)
    My fly actually felt fairly good today.

    500 free
    500 free kick w/zoomers
    400 IM in 7:17
    200 breast kick
    400 IM in 7:08
    500 free kick w/zoomers
    500 free

    total 3000 yards
    Categories
    Swim Workouts