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  1. Disappointing Friday --- Short course

    by , November 19th, 2010 at 08:12 AM (Mixing it up this year)
    I was so looking forward to a good long course workout only to see the pool was short course today. YUCK!

    So much for my planned workout so I improvised.

    1000 Free as 200 SPSKS
    500 Breast kick w/brfins
    10x50@1:00 as 25 Fly/25 Breast w/paddles & fins pull the Breast
    5x100@:10R kick alt by 100 free/fly
    5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 sprint
    3x100@1:30 Free w/paddles & bouy
    200 Free EASY alt 25 swim 25 drill

    total 3500 yards
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  2. Thursday, Nov. 18

    by , November 18th, 2010 at 08:27 PM (The FAF AFAP Digest)
    Couldn't make it to swim with Speedo today because of Lil Fort's Thanksgiving festivities at school. And the Rec Center pools are closed early now for HS swim. So no workout choice except to head to the gym.

    Drylands:

    windshield wipers, 25
    power wheel roll outs, 25
    power wheel plank knee ins, 15
    back extensions w/plate, 25
    reverse decine crunches, 2 x 15
    P90X X Press Squat, 40 x 1 x 10
    squat jumps w/45 lb bar, 2 x 10
    HS single leg extension negatives, 25 x 2 x 8, each leg (ouch!)
    standing lat pulldown, explosive, 100 x 2 x 10
    external rotators

    Ellipse, 20 minutes:

    snooze ...

    Yoga/Stretching, 25 minutes

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

    Commentary:

    I would rather have done Speedo's workout today and drylands tomorrow, but the best laid plans ... I even tried to go to bikram yoga today, but the road was closed and I couldn't have made it on time going another way. And they don't permit late entries. I think I've seen someone sneak in a couple minutes late only once or twice.

    Mini finished her HS tryouts today. Despite not swimming much since last April (except sprinty stuff here and there), she swam the same times in the 100 breast/100 fly/100 IM that she swam in meets last year. Hmm ... I guess she's stronger from going to the gym? I may have helped create a monster. Though she has made noises about going back to her USAS team. I think she's deciding between that and crew in the spring. (Still doing club volleyball, but as a "practice" only player so she can do other sports).

    And I likely will have company in Boston in December. Fort Son and his GF want to check out schools in Boston. Fort Son is more interested in light of an email he got from the Harvard crew coach and he has a safety school on his list in Boston. But his heart is really elsewhere. I am hoping some miracle occurs and he gets in ED, and I can move on from this stressful process ... I must have miracles on the mind after helping poor Mini Fort decipher original sources from the time of the Crusades last night at 10:00 pm. The joys of parenting ...

    Updated November 18th, 2010 at 08:39 PM by The Fortress

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  3. Fun workout with team

    Today I swam the morning workout with TNYA. Here’s how it went:

    800 scy warmup

    10 minutes kicking: 30 seconds fast, 30 seconds easy (the coach blew whistle to signal transitions)

    Then we numbered off 1-5 and moved to the corresponding lanes to do

    4x thru, IM order
    2 x 50 sprint @ 1:00
    1 x 50 easy @ 1:30
    [It was fun to swim with new folks, plus we got to race our lanemates this way.]

    Then we stayed in those lanes to race a 200 medley relay.

    Then back in our original lanes for

    2 x 250 FR @ 3:45, 2nd 5 seconds faster than 1st
    2 x 200 FR @ 3:00, 2nd 4 seconds faster than 1st
    2 x 150 FR @ 2:15, 2nd 3 seconds faster than 1st
    2 x 100 FR @ 1:30, 2nd 2 seconds faster than 1st
    2 x 50 FR @ :45, 2nd 1 second faster than 1st
    [I ended up doing about 2/3 of this set BK.]

    100 easy

    4 x 25 FR sprint, working on body position on breakout, with goal of having kick be first thing to break the surface of the water

    200 warmdown

    This was a fun and well-paced workout, with good esprit de lane everywhere I swam.

    The heat sheets for Sunday’s meet are out. It looks like the meet will be held in just 8 lanes rather than the 10 mentioned in the pre-meet info—I’m sure there’s a reason for that, probably having to do with facility availability. Since I’m swimming all 50s I would have preferred more lanes and a shorter meet, but really I’m just glad at this point to have any area meet to attend. It also looks like they decided to just have one “championship final” in the dual-meet format, rather separate mens and womens championship heats. I’ve never been to a masters meet structured this way, so it will be interesting to see how it works out. From the heat sheets, it looks like some of those finals will be very competitive and exciting, while others place people with some big seed time disparities side by side.

    My goal for the weekend is to experiment around with my warm-ups before each event and figure out what works best for my sprinting. At last summer’s CZ meet, my coach talked with me about doing more warm-ups, like some short 15m kicks, right before getting up on the blocks for my 50s. (Bill Boomer also emphasized the importance of getting your heart rate up before racing 50s in the clinic I went to with him at the Middlebury meet.) I’m going to try it out and see how it feels..
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  4. Thursday, 11/18/10

    by , November 18th, 2010 at 04:39 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Swim meet this weekend in Boise Idaho. This one is a USAS meet which has also been sanctioned for masters. About a dozen of us are doing this meet. I'm going to swim the following events.

    Saturday: 200 back, 50 free, 50 back
    Sunday: 100 free, 100 back, 50 fly

    Here's what I did today.

    Warmup
    300 swim back and free
    1 x 100 kick on back, 6-8 SDK off each wall then flutter
    1 x 50 dolphin kick on back.
    3 x 50/1:00 25 drill/25 build
    did fly-back-free
    100 easy swim

    4 x 12-1/2 sprint - did fly-back-free-free

    300 easy free

    Total: 1050 yards
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  5. Thu Nov 18th 2010

    by , November 18th, 2010 at 03:37 PM (Ande's Swimming Blog)
    Thu Nov 18th 2010

    TEMPE's in 2 days

    working on speed, strength, & racing with a touch of taper & a shave

    Subscribe to Ande's Swimming Blog

    scy
    whitney coached
    UT Swim Center, main pool
    6:30 to 8:00 dove in 6:40ish
    trained with Chris
    Mike, Max, Tyler, jim, & chris
    WORE Yingfa Jammer

    WARM UP
    150

    Main Set

    assigned:
    5 x 100 on 1:20 right into
    4 on 1:15 right into
    3 on 1:10 right into
    2 on 1:05 & right into
    1 on 1:00 then take a break
    DID: 15 x 50 fr 4 to 6 SDKs off each wall
    stayed out of my lane mates way

    rested a bit

    my lane mates put on fins and paddles
    then did the ladder in reverse

    assigned
    5 x 100 on 1:00
    break
    4 on 1:05 right into
    3 on 1:10 right into
    2 on 1:15 right into
    1 on 1:20
    DID: 15 x 50

    rested 30 minutes

    50 SDK
    roll start
    whitney timed
    went 23.9


    100 easy

    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    03 100 Fl
    05 050 Back
    09 400 IM
    12 050 Fr
    17 100 IM
    19 050 Fl
    26 200 IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST

    Updated November 19th, 2010 at 10:14 AM by ande

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -11/19/10

    by , November 18th, 2010 at 02:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    6 X 50 :50
    4 X 100 1:30
    6 X 50 :45

    1 X 50 build 1:00
    1 X 75 fast 1:15
    1 X 50 easy 1:15
    All choice.
    Four times through.

    1 X 50 easy
    2 X 100 @100% choice 4:00
    1 x 50 easy

    1 X 200 kick 4:20
    4 X 75 kick 1:40
    8 x 25 sprint kick :40
    1 X 100 easy swim

    1 X 200 3:45 3:30 3:00
    3 X 100 2:00 1:45 1:30
    Three rounds.
    Round 1: stroke(no free) Round 2: IM Round 3: Free
    Intervals for each round each left to right.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  7. Easy on arms tough on legs

    by , November 18th, 2010 at 07:35 AM (Mixing it up this year)
    My legs were hurting but decided they needed more work to get the fat off.

    500 Free
    400 IM as drill Fly/pull Back/kick Breast/swim Free
    100 Back kick
    5x100@:10R Fly kick w/fins as 25 chest press arms at side/25chest press arms in front/50 kick on back
    5x100@1:30 Free kick w/fins
    2x500@8:00 Free w/paddles & bouy went 7:00 and 6:45
    200 Free EASY

    Total 3200 yards
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  8. Drylands + Swim, Wed., Nov. 17

    by , November 17th, 2010 at 11:39 PM (The FAF AFAP Digest)
    Drylands, 45 minutes:

    windshield wipers, 25
    back extensions with plate, 25
    seated ab crunches on total ab machine, 120 x 1 x 25, 130 x 1 x 20
    single arm press on free motion double cable machine, 30 x 2 x 10, 35 x 2 x 10
    hip/leg adductor, 120 x 1 x 10, 130 x 1 x 8
    5/5/5 squats warm up (5 regular squats, 5 fast squats, 5 squat jumps)
    5/5/5 squats w/45 lb bar x 2 (not so easy)
    Icarian chest supported pull, 125 x 2 x 10
    box jumps, 10
    altitude drops, 10
    med ball slams, 10 (I realize these might have been hurting my thumb and tried to center the ball more with my palm and fingers.)

    RC work


    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    4 x (8 x 50), 30 seconds between sets of 8, done as:

    8 x 50 double shooter on back w/fins @ 1:00

    8 x 50 back, no fins @ :55

    8 x 50 double shooter on belly w/fins @ 1:00

    8 x 50 backstroke kick, no fins @ :55

    50 EZ

    10 x 100
    odds = dolphin kick w/board & fins @ 1:30
    evens = single arm fly @ 1:45

    200 EZ

    Total: 3550

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

    Commentary:

    Drylands = 1 push, 1 pull, couple legs, couple abs and plyos.

    Swim = an "endurance" workout for me, with hypoxic and aerobic work. And a lot of dolphin kicking ...

    Rest of the day crazy. Tomorrow busy too. I can only make it for sprints with Speedo on Friday. Might go to yoga tomorrow; haven't decided. Looking ahead, I will have to take Saturday as my rest day due to an all day soccer tournament.
  9. Wed Nov 16h 2010

    by , November 17th, 2010 at 07:03 PM (Ande's Swimming Blog)
    Wed Nov 16h 2010

    TEMPE's in 3 days

    hosted a lunch with UT swim coaches at the UT club today, it was fun

    working on speed, strength, & racing with a touch of taper & a shave


    Subscribe to Ande's Swimming Blog

    scy
    whitney coached, back from her ski trip
    UT Swim center main pool
    7:30 to 9:00 dove in 7:37ish
    trained with Mike, Max, Tyler, jim, & chris
    WORE Yingfa Jammer

    WARM UP
    assigned 500 400 300 200 100
    did about half

    Main Set

    assigned 5 x 50 fl bk on 50 4 mod 5 fast
    did odds 1 and 3 mod 5 fast went 26

    assigned 400 done 75 fr easy 25 fl fast
    did 4 x (25 fr easy 50 skip 25 fast)

    assigned 5 x 50 bk br on 50 4 mod 5 fast
    did odds 1 and 3 mod 5 fast went 29

    assigned 400 done 75 fr easy 25 bk fast
    did 4 x (25 fr easy 50 skip 25 fast

    assigned 5 x 50 br fr on 50 4 mod 5 fast
    did odds 1 and 3 mod 5 fast went 29

    assigned 400 done 75 fr easy 25 br fast
    did 4 x (25 fr easy 50 skip 25 br fast)

    rested 20 minutes

    100 SDK
    roll start
    whitney timed
    went 57.1
    out in 26
    need to be tougher on last 25
    really slowed down after I broke streamline and kicked on my side on last 25 after 10 kicks under, need to be tough and go the whole way

    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    03 100 Fl
    05 050 Back
    09 400 IM
    12 050 Fr
    17 100 IM
    19 050 Fl
    26 200 IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts
  10. Wednesday, 11/17/10

    by , November 17th, 2010 at 04:41 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim back and free
    2 x 100 kick on back, 6-8 SDK off each wall then flutter
    4 x 50 swim: 25 drill/25 build
    (did fly-back-free-back)
    100 easy swim

    4 x 12-1/2 sprint
    (did fly-free-back-free)

    300 easy free

    Total: 1150 yards
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  11. Sarasota Y Sharks Masters 5:30 AM Workout -11/18/10

    by , November 17th, 2010 at 02:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    Three times through. Round 1 intervals left, rounds 2/3 right.

    1 X 200 kick 4:10
    2 X 100 kick 2:10
    8 X 25 kick-fast- :40
    1 X 100 easy swim

    1 X 125 IM 2:15
    3 X 25 sprint :45
    Four rounds.
    Round 1: Double the fly on the IM, 25's also fly.
    Rotate through the four strokes.

    1 X 400 6:00
    2 x 200 3:00
    1 X 300 4:15
    2 X 150 2:10
    1 X 200 2:40
    2 X 100 1:20

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  12. Letting go of the FLOG goal

    by , November 17th, 2010 at 01:02 PM (Too Neurotic to be Suitably Aquatic)
    I set my FLOG goal for 365 miles in a year. I thought that was cool. I'm at 312 miles right now, which means I'm about 10 miles behind. And by the next time I swim on Monday, I'll be even further behind, and I don't see being able to catch up between holidays and days when I have to work instead of practice. So fare the well, FLOG goal! We would have maybe had a thing if I were able to get pool access over the summer. Maybe next year.

    This was what got me to 312 today:
    200 free
    2x50 drill
    100 Rev. IM
    2x50 drill
    300 pull
    100 pull choice

    2x:
    4x25 odds sprint evens EZ
    100 (25 sprint 75 pace)
    100 (50 sprint 50 pace)
    100 (75 sprint 25 pace)
    100 (sprint)
    50 EZ

    25 under
    25 over
    150 IM order kick
    200 Kick
    100 EZ
    50 EZ

    A good workout, although it was over very quickly, so we threw in those last few "EZ's". I'm feeling like my free technique is improving thanks to some of those tips from the latest Swimmer Magazine. I really like the one about pretending you're swimming over coral to keep elbows high. Also, I like pretending that I'm paddling a surfboard, just because hey, surfboard! That's not something we get to do very often in Poughkeepsie!

    I'll put some of that tech work to the test this weekend when I'm at the NY vs NJ Duel in the Pool meet in Long Island. And no more DQ's! (I hope.)

    In the meantime, I'll figure what I can do for a 2011 FLOG goal. There's a possibility I might be doing some more swimming in Westchester, but more on that soon...
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  13. A freestyle and breaststroke kind of day

    This morning I swam at Riverbank. Here’s how it went:

    1000 lcm warmup

    500 fast, 400 easy
    :30 rest
    400 fast, 300 easy, 400 fast @ 6:10 [5:56, 5:47]
    :30 rest
    300 fast, 200 easy, 300 fast @ 4:30 [4:18, 4:17]

    1000 easy swim + turn work

    Today I told my workout partner I was up for anything, so she proposed one of her fave sets—3 500s, 3 400s, 3 300s. To coordinate intervals, I decided to do the odd reps within each 3 fast, then drop a 100 on the even reps and swim it easy. (I finished my warmup during her first 500, so fortunately I only had one fast 500 to swim.). My goal on the 400s was to swim them both under 6, which I thought was a real stretch for me. I ended up surprising myself with my time on the 2nd one. My fast 300s were also nicely under 1:30 pace, so I was pleased with my effort there. All the time I’ve spent this fall around OW and distance swimmers must have really helped my conditioning!

    Then I did an extended warmdown that incorporated some BR stroke and turn work. I practiced some breaststroking-into-back flips, some midpool no-wall turns, some turns that stopped at streamline, then finally some full turns. To practice full-speed BR turns, I like doing fast freestyle into the wall, then switching to BR on the last stroke. This helps me get up to speed without wearing myself out. It does have the downside of not practicing adjusting my strokes into the wall at sprint speed, though.

    While playing around, I also discovered a new drill to work on narrowing my breaststroke kick—freestyle with breaststroke legs. I’ve always done this just for fun when goofing around in the pool, but today I discovered that it’s much easier and faster when my kick is narrower, and that I can feel the unstreamlinedness of a wide kick more readily when combining it with a crawl stroke than when it’s with breaststroke arms. (When doing this drill, I breathe every 2 strokes, and coordinate my breathing with my kick). Cool—another funny-looking drill to play with! Plus a rationale for doing something I've always found fun!
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  14. 11/16/10

    by , November 17th, 2010 at 10:57 AM (The Labours of SwimStud)
    Warm Up
    300 FR
    4 x 50 FLY 1:30
    2 x 100 EZ

    500 for time
    Main Set
    1 x 100 EZ
    1 x 300 K, Dr, Swim x 4 IMO
    1 x 100 EZ
    1 x 200 FR Fast 3:00/2:50
    100 EZ
    100 BR Fast 2:00

    Post Main
    100 EZ
    8 x 50 Fin K 25 FR/25 FL
    300 Snorkel Swim


    Cool

    300
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  15. Another fly day

    by , November 17th, 2010 at 07:33 AM (Mixing it up this year)
    I needed to loosen up my back so .... fly!

    10x100@2:00 Free as 50 pull/50 kick
    500 Free kick w/fins as 50 easy/25mod/25fast
    5x200@3:30 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 sprint went 3:01, 3:06, 3:04, 2:56, 2:52
    8x100 Free w/paddles & bouy
    #1-4@1:30 held 1:26's
    #5-8@1:25 went 1:19, 1:18, 1:18, 1:16
    200 Free EASY

    Total 3500 yards
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  16. Nov 16

    by , November 16th, 2010 at 11:12 PM (Keepin Track 2010)
    15 min WU
    2x50 free drills work core and leg rock
    4x50 swim FR on 10 sec
    4x50 swim with flips FR work lean on either arm big catch
    200 kick down swim back alt 50 fr/50 stroke

    4 (4x100 on TI 1:30, rest 30) hold best poss average. I held 1:14. needed to pull the 3rd set for left leg quad cramp.

    100 easy

    300IM broken at 50's kick with flips

    4x(2x25 on :40 rest 20) all specialty

    backstroke turns
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  17. Tuesday, Nov. 16

    by , November 16th, 2010 at 08:48 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    1000 various

    3 backstroke starts

    Transition:

    8 x 25
    odds = overkick free
    evens = burst SDK + cruise

    12 x 25 @ :40
    various -- swim, kick, easy speed, build

    50 EZ

    Main Set:

    Pete manned up and did broken 200s. I opted for 3 x broken 100s w/fins (back, back, fly), and went with him on the 1st and 3rd 50s. I tried do go 95% on the first 50 and 100% on the second after resting for 35-40 seconds.

    Went:

    50 back (24, very cruisey and seemingly not too hard) + 50 back (high 24)

    150 EZ

    50 back (high 23) + 50 back (25)

    150 EZ

    50 fly (high 23) + 50 fly (25)

    150 EZ

    My fly SDKs feel better and faster after really concentrating on keeping my upper body still.


    Total: 2300


    Stretching/Yoga 30 minutes

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

    Commentary:

    My energy level & cold were much better today, but I still felt pretty dead after that set. Hoping to get to the gym and do a short aerobic swim tomorrow.

    I wish GBM would post an athlete list, so that I could see whether my NE Champs entry was received. Having had an entry lost in the mail before, I'm kind of paranoid.

    Still trying to decide whether to swim anything at the Last Minute Meet on Dec. 5. The event order is below, but the 100 IM is just not very appealing for some reason.

    Events:
    200 IM
    50 Fly
    200 Back
    100 Free
    50 Back
    200 Fly
    100 Breast
    400 Free
    * Break *
    100 IM
    50 Free
    200 Breast
    100 Fly
    50 Breast
    200 Free
    100 Back
    400 IM

    Mini Fort hit me with another classic line today. I asked her to fold the laundry and she replied rather histrionically, "I'm not your Cinderella." Jimslie thinks we should get William Shatner to play her in the new sitcom "Sh*t My Daughter Says.

    Updated November 16th, 2010 at 09:36 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  18. Tuesday, 11/16/10

    by , November 16th, 2010 at 04:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 swim free & back
    200 kick
    6 x 50 - 25 drill/25 swim, build to fast
    100 easy free

    4 x 25/1:00 fast off blocks, float back
    did 2 backstroke (both around 15 to the feet)
    1 fly,(around 14)
    1 free (under 14)

    Cool down
    400 alternating 50 free/50 back

    Total: 1400 yards
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  19. Sarasota Y Sharks Masters 5:30 AM Workout -11/17/10

    by , November 16th, 2010 at 02:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    4 X 75 1:10
    12 X 25 :30

    12 X 50 1:00
    3-6-9-12 are fast, choice

    1 X 50 easy 1:00
    2 X 50 @ 100% 2:00
    1 X 50 easy -

    1 X 200 kick 4:10
    3 X 100 kick 2:10
    4 X 75 kick 1:40
    1 x 100 easy swim

    10 X 200
    odd: IM on 3:30
    even: Free on 3:00

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  20. Tue Nov 16h 2010

    by , November 16th, 2010 at 10:22 AM (Ande's Swimming Blog)
    Tue Nov 16h 2010

    TEMPE's in 4 days

    working on speed, strength, & racing with a touch of taper & a shave


    Subscribe to Ande's Swimming Blog

    scy
    chris coached
    UT Swim center diving well
    6:30 to 8:00 dove in 6:37ish
    trained with Mike & Larry Bob & Max,
    beside brandon, chris, & jon
    WORE Yingfa Jammer

    WARM UP
    500

    Main Set

    assigned 4 x 125 on 1:40 done 100 fr 25 fl fast
    did 4 x (50 fr 50 skip, 25 fast)
    dove last 25 went 10 something

    assigned 300
    did 50 easy
    100 k fast went 70
    50 easy


    assigned: 4 x 125 on 1:40 done 100 fr 25 bk fast
    did: 4 x (50 fr 50 skip, 25 fast)

    assigned 300
    did 50 easy
    100 k fast went 63
    50 easy

    assigned: 4 x 125 on 1:40 done 100 fr 25 bk fast
    did: 4 x (50 fr 50 skip, 25 fast)

    assigned 300
    did 50 easy
    100 k fast went 60
    50 easy

    skipped last round

    talked a bit with UT womens assistant coach Jim Henry & UT Men assistant coach Kris Kubik

    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    03 100 Fl
    05 050 Back
    09 400 IM
    12 050 Fr
    17 100 IM
    19 050 Fl
    26 200 IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts