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  1. Wow what a morning

    by , July 3rd, 2010 at 11:23 AM (Mixing it up this year)
    I felt very tired today, did a leasurely warm up then decided I would try to do a 500 Fly LCM w/fins. Took 15 seconds off my best time but hurt fairly good. The reason I decided to do this was because my back was hurting and I wanted it to stop hurting. My answer 500 FLY, feel much more normal now.

    400 Free
    300 Free w/paddles and bouy
    200 Free kick w/fins
    100 Free
    5x100@1:45 Free kick w/fins
    500 Fly w/fins in 8:13
    500 Free kick w/fins

    Total 2500 meters
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  2. DOUBLE FAST Fri Jul 2nd 2010

    by , July 2nd, 2010 at 09:51 PM (Ande's Swimming Blog)
    FAST Fri Jul 2nd 2010

    Subscribe to Ande's Swimming Blog

    LCM
    TYLER Coached
    NOON TO 1:15
    Austin UT Swim Center main pool
    swam with James, James Fike, Darby, Besmir, & DVD
    wore b 70 legs

    dove in at 12:08ish

    WARM UP
    swam 50's on 50 stop at 12:22


    MAIN SET

    200 fr fast on 5:00
    dove, swam easy speed
    went 2:17

    2 x 100 fast on 3:00
    push
    went 1:04.8, 1:04.3

    4 x 50 fast on 2:00
    went 31, 30, 29, 29

    100 easy

    200 fr fast on 5:00
    dove, worked it
    went 2:11


    felt pretty fried

    2 x 100 FR fr bk fast on 3:00
    push
    went 1:12, 1:09

    assigned 4 x 50 fast on 2:00
    did 3 easy 50's &
    50 fl FAST from a dive
    went 26.8

    50 easy

    TAPER officially BEGINS NOW!

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:

    Fri
    50 Freestyle

    Sat
    100 Butterfly
    50 backstroke

    Sun
    200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts
  3. Friday, 7/2/10

    by , July 2nd, 2010 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Fun workout today. Main set was a prep for tomorrow's test set.


    Warm Ė up
    200 swim
    (did 150 free/50 back)
    200 skill drill
    (did 100 free drills/100 back drills)
    6 x 50/1:00 desc by 3
    (1-3 free 45-42-39; 4-6 back 47-44-42)
    8 x 25/30 strong
    (odds free, evens back)

    Main Set:
    16 x 100/2:00
    Every 4th Timed
    Take Pulse after each swim
    Remember timed swims
    (HR after slower swims went from 120 to 132. Most were around 130
    times for slower swims were around 135Ī2.
    HR after fast swims was 150, 162, 162, 168
    Fast swims: free - 1:17 & 1:18; back - 1:28 & - 1:29)

    Kick 4 x 100/20sec rest
    (did #1-2 free w/board, #3-4 on back)
    100 easy cool down

    Total: 3100 meters


    Test set tomorrow. 6 x 100 from the blocks for time on 7:00 interval.

    Updated July 2nd, 2010 at 01:17 PM by poolraat

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  4. Friday, July 2, 2010

    by , July 2nd, 2010 at 12:13 PM (Keepin Track 2010)
    600 Mix
    4x50 1. easy/fast by 25, 2. fast/easy by 25 3. all easy 4. all fast

    P200, S2x100, S4x50FR on 1:40 base

    WD
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  5. FAST Fri Jul 2nd 2010

    by , July 2nd, 2010 at 11:15 AM (Ande's Swimming Blog)
    FAST Fri Jul 2nd 2010

    weighed 213

    Planning to double at noon then I rest this next week

    Subscribe to Ande's Swimming Blog

    LCM & scy
    whitney Coached
    6:30 to 8:00
    Austin UT Swim Center main pool
    swam with chris & ned, beside larry, tyler, Tenielle, doug & brad
    wore b 70 jammer

    dove in at 6:32

    WARM UP
    assigned 2 rounds of 300 200 100 with INX to stop at 6:55


    MAIN SET

    200 fr fast on 5:00
    dove, swam easy speed
    went 2:20

    2 x 100 fast on 3:00
    push
    went 1:04, 1:05

    4 x 50 fast on 2:00
    went 30's

    100 easy

    200 fr fast on 5:00
    dove, worked it
    went 2:09


    felt pretty fried

    2 x 100 fast on 3:00
    push
    went 1:07, 1:06

    moved from main pool LCM to diving well SCY

    4 x 50 fast on 2:00
    swam them easy speed 2 beat kick
    went 27's & 8's

    100 easy

    assigned: the warm up we did as a cool down
    Did: skipped it

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:

    Fri
    50 Freestyle

    Sat
    100 Butterfly
    50 backstroke

    Sun
    200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts
  6. A fun and quick little story:

    So last weekend I swam at the Badger State Games in Appleton Wisconsin. It was my first LCM Meet where I did sprints. You all have seen the times from my previous post Where the @#*& is the @#$8#@$* Wall?!?! So we all know - they weren't really that good.

    So because there was no one else in my age group for any race except the 50 free and my relay won, I was able to achieve 3 gold medals and 1 silver medal for the meet.

    So the other day I get an email saying "results are up from the badger state games!"

    Naturally - I'm excited so I check the link: Results and even as of 9:20 AM on July 2nd, they most certainly are not!

    However I was playing around the website and I see this:
    Did you win a medal at The Badger State Winter or Summer Games?
    If so, you may qualify for the State Games Of America!

    In order to qualify for the State Games of America, participants must have won a gold, silver or bronze medal in a SGA sport in their local State Games in a qualifying year (2009 or 2010 Summer, 2010 or 2011 Winter). The State Games of America will take place in San Diego, August , 2011. For a complete listing of sports and more information visit www.stategames.org.
    So following a few links I found this:
    California State Games/State Games of America

    So August 5th-7th in 2011, I guess I'll be swimming in San Diego! Hopefully by then I'll be a much better swimmer - maybe I'll even be able to give [ame="http://forums.usms.org/member.php?u=18385"]U.S. Masters Swimming Discussion Forums[/ame] a run for her money in the breast stroke!

    Does anyone know anywhere in Illinois where I can consistently train in LCM?
  7. Not too bad today felt strong

    by , July 2nd, 2010 at 08:53 AM (Mixing it up this year)
    Felt really strong on everything including warmup. Normally warmup is SLOW. Not today.

    5x200@3:30 Free was holding 3:12 normally I do these on 3:45 because I tend to hold 3:30
    500 Free kick w/fins every 3rd 25 FAST
    10x100@2:00 Fly as 25 rt arm/25 lt arm/25 kick/25 sprint w/fins
    500 Free w/snorkle, paddles & bouy
    5x100@:10R Free drill EASY

    Total 3500 meters
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  8. Sarasota Y Sharks Masters 5:30 a.m. Workout - 07/02/10

    by , July 1st, 2010 at 09:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 200
    2 on 4:00
    2 on 3:30

    4 X 100 kick 2:30
    4 x 50 kick 1:15

    6 X 150 3:00
    stroke/free/stroke by 50

    8 X 100 2:00
    odd: easy
    even: fast
    Choice

    8 X 50 1:15
    odd: Blocks, sprint 20/easy in
    even: Push, build to race finish.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  9. Thursday, 6/1/10

    by , July 1st, 2010 at 08:12 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    Today was another distance workout. I don't do too well with long swims. I'm too ADD.

    Warmup
    400 swim
    200 kick
    3 x 50/1:00 desc.
    3 x 50/50 strong

    Main Set
    1000 free - goal pace - 1:40
    (went 16:05, just under 8:00 at 500 1:36.5/100 average)
    10 x 100/1:50, goal time same as above pace
    (most were about the same as above. a few were faster)

    Cool down
    200 easy swim/kick

    Total: 3100 meters
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  10. Sweet summertime noon workout

    For the third day in a row I headed over at lunchtime for the noon AGUA workout. The weather has been so lovely here, itís just a joy walking through the park to get to practice, and puts me in such a mellow mood by the time I get there. Since this is summer in NYC, I know these cool bright days wonít last forever, so Iíve been out enjoying them while I can. The only thing that could be nicer would be if our pool were outdoors. It isn't, but the city's public pools open July 6 for morning lap swimming, so I'll at least be able to swim on my own outside soon.

    It was breaststroke day (hurrayóI had some things Iíve been meaning to work on in breaststroke ever since the meet, and was really glad to get a chance to do so). Hereís the workout we did:

    500 warmup plus bobbing and sinking

    7 x 50 BR (25 kick, 25 2 kicks / 1 stroke) @ third swimmer in [My lanemate and I didnít actually have a third swimmer for the first part of this set, so we created an imaginary one. We were to the point of naming her when a real third swimmer showed up. If you can imagine it, you can make it happen!]

    Breaststroke technique chalk talk

    Breaststroke drill: swimming breaststroke upside down underwater [of course I liked this, especially after I found my nose clip in the bottom of my bag]

    7 x 200 (150 FR, 50 fast BR) @ 3:30 [I ended up doing these as 100 FR / 50 BK / 50 BR. Iím working on making my BR kick narrower, and sometimes it works and I can feel good power from it. Sometimes it still seems to create confusion in my timing, though, so I still have some work to do.]

    200 warmdown + sinking and bobbing

    The technique work Iíve been doing with my freestyle (Iíve been trying to put my face back into the water sooner after each breath) seems to be paying off. Today for the first time I noticed that I could see my left arm as it moved through the water after breathing to my right. Iíve never been able to do that before. (Hello armóitís good to see you!) This also helps me not drop my left elbow, since I can now see the shape of that arm during the stroke.

    On Monday I started seeing a chiropractor who does ART therapy for my neck. I was inspired to do so by Fortís comments about ART, and by SwimStudís decision to see someone about his back. My neck has long given me problems. Regular massages keep them at bay, but I decided it was time to see if I could do something about the underlying source. Heís working on getting more of a curve back into my neck with ART and Graston techniques (I winced when he said he wanted to use the latter, because Iíve read about Bobinatorís experiences with it in her blog, which I have by the way been missing lately). Today was my second session, and my range of motion has already increased a bit, plus things just feel looser in general, so so far so good.

    After last weekendís trip to Vermont, Iím looking forward to a nice long lazy weekend in the city. The Farmers Market had strawberry rhubarb pies todayóthatís definitely a great start to the holiday weekend!
  11. Firday's Swim

    by , July 1st, 2010 at 05:40 PM (Adventures in Swimming)
    Coaching the Sharks SCY

    300 Choice

    Set 1
    8 x 50 Odd's Kick/Swim, Even Drill Swim :15r

    Set 2
    4 x 500 Each Broken as

    1) 200, 150, 100, 50 all :10r after each segment
    :60 r
    2) 200, 100, 100, 100
    :60 r
    3) 200, 100, 4x50

    Descend Effort each 500

    500 Pull DPS


    Set 2
    8 x 50 1-2 Fly/Back by 25
    3-4 Back/Breast by 25
    5-6 Breast/Free by 25
    7-8 Free
    All on :50 or :10r

    8 x 25 Odd Sprint, work the breakout / Even EZ
    all on :30

    Warm Down

    I really Should check my spelling in the Title.
    This was not supposed to be FIRDAY

    I tried to swim this after a meeting this morning.
    I made through the 2nd 500
    and the power kicked off at the pool and the guards
    claimed it was too dark for anyone to swim.
    I could see the bottom. Oh Well.. After a 10 min break the
    rest of the bldg had power but the pool light's were still out.
    I got impatient and left :-(

    Updated July 2nd, 2010 at 12:34 PM by Bo Martin (OOPS, This was Monday's workout.....)

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  12. Another Pool-Mate Update

    by , July 1st, 2010 at 05:33 PM (Adventures in Swimming)
    I emailed Pool-Mate.

    They got right back with me and told me that
    they have a new version of the software that
    displays the time of you last swim for 5 seconds then
    switches to pause mode.

    Perfect!!

    They said I can send them the watch and Upgrade for Free.

    As soon as I get a RMA it's off to get updated.
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  13. Thu Jul 1st 2010

    by , July 1st, 2010 at 10:28 AM (Ande's Swimming Blog)
    Thu Jul 1st 2010

    weighed 212

    Josh Davis & Matt Grevers were guests in this morning's UT mens practice
    They did a clinic last night near Austin

    June 2010 has to be the strongest month of masters training I've ever done.
    Trained every day but the 27th &
    did 10 doubles, on the
    4th, 9th, 11th, 14th, 16th, 18th, 21st, 23rd, 25th, & 28th.
    Plus I lost around 10 lbs.
    plan to do a double tomorrow, then I rest for TX Sen Cir Next Week

    Subscribe to Ande's Swimming Blog

    LCM
    whitney Coached
    6:30 to 8:00
    Austin UT Swim Center main pool
    swam with tyler, ned, chris, larry, james, & Tenielle
    wore b 70 jammer
    dove in at 6:32

    WARM UP
    5 x 200 done 150 fr, 50 RA, 150 fr 50 LA, 150 fr 50 k, 150 fr 50 k, 200 fr

    MAIN SET

    9 x 100 on 1:30
    hold mile pace
    held 73 - 75

    100 easy

    9 x 100 on 1:30
    hold 800 pace
    held 71 - 73

    100 easy

    9 x 100 on 1:30
    hold 400 pace
    held 69 - 71

    assigned 4 x 200
    did: kicked 2 x 100
    then got out to say hello to Josh


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    Fri
    8 50 Freestyle,
    Sat
    20 100 Butterfly,
    22 50 backstroke,
    Sun
    28 200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel

    Updated July 1st, 2010 at 10:49 AM by ande

    Categories
    Swim Workouts
  14. Dug this up out of an old workout

    by , July 1st, 2010 at 07:28 AM (Mixing it up this year)
    For those days when you you just need something Long.

    3000 w/paddles & bouy as 500 Free, 100 Back, 400 Free, 200 Back, 300 Free, 300 Back, 200 Free, 400 Back, 100 Free, 500 Back
    500 Free kick w/fins
    500 Free w/fins as drills EASY

    Total 4000 meters
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  15. Wednesday, June 30

    by , July 1st, 2010 at 12:35 AM (Elise's Fitness Fun)
    Did a very easy 16 mile bike today at lunch. Just too hot to go fast, so I enjoyed taking in the scenery. Got chased briefly by a dog, but he was too fat to keep up. Plus, I gave him the old scolding sound that my friends say I should patent. Even makes squirrels run the other way. I've even gotten the chance to use it on bobcats and very young male bulls. Funny the things you contend with when you bike in a rural area.

    Updated July 1st, 2010 at 09:05 AM by elise526

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  16. Wednesday, June 30, 2010

    by , July 1st, 2010 at 12:00 AM (Keepin Track 2010)
    Felt good this am outside LC. Swam up a lane with Pete and Brent 1:30 base

    600 mix
    4x50 R, L, K, S by 50

    S 4x100 FR, S 1x50 SPEC, K 1x50 SPEC
    S 3x100 FR, S 1x50 SPEC, K 1x50 SPEC
    S2x100 FR, S 1x50 SPEC, K 1x50 SPEC
    S1 x100 FR, S 1x50 SPEC, K 1x50 SPEC

    WD

    2200
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  17. Happy Anniversary, USMS (July-August 2010)

    by , July 1st, 2010 at 12:00 AM (SWIMMER Editorials)
    The Georgia Tech Hotel and Convention Center was the scene for the 40th Anniversary celebration that functioned as this yearís meet social at the 2010 Short Course Nation al Championships in Atlanta. Longtime USMS members gathered with brand new members to celebrate 40 years of competition and camaraderie.

    The first national Masters swimming championships were held in Amarillo, Texas, in 1970, when Masters swimming was first being organized. Capt. Ransom J. Arthur, a Navy doctor who envisioned swimming as a way for adults to stay physically and mentally fit as they aged, collaborated with John Spannuth, then president of the American Swimming Coaches Association, to hold that first meet.

    The meet social developed as a tradition over the years. This year, more than 300 athletes and guests were treated not only to a delicious catered meal, but also an interesting history lesson. Robert Beach with St. Petersburg Aquatics presented a slideshow highlighting some of the early days of Masters swimming. Beach, 79, one of the original members of USMS, has amassed a sizeable collection of memorabilia and was happy to share his reminiscences.

    Beach is also the founder of the longest running short course Masters meet in the country, and quite possibly the world. After consulting with Ransom Arthur and Richard Rahe, another Navy doctor and early organizer of Masters Swimming in 1970, Beach organized what was originally called the Southern Short Course Championships, which later became the St. Petersburg Short Course Championships. The first meet in 1970 had 17 competitors, but these days the meet averages about 300.

    Swimmers who love pool meets owe a debt of gratitude to these pioneers of Masters swimming: Arthur, Spannuth, Rahe, and others like June Krauser, Hal Onusseit, and Buster Crabbe. And their supportersóthe early meet organizers, volunteers, and athletes, who showed up, swam, and worked to put down the foundation for the organization we enjoy today. Some of these athletes are still competing and were on hand to help celebrate in Atlanta, including Beach, Ted Haartz, Paul Hutinger, Jane Katz and Bumpy Jones. If you are fortunate to meet any of these members, be sure to thank them for their contributions to our great sport.

    Updated July 1st, 2014 at 10:54 AM by Editor

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    Staff Blogs
  18. Tuesday June 29, 2010

    by , June 30th, 2010 at 11:58 PM (Keepin Track 2010)
    600 mix
    2x50 BR drill
    2x50 BA drill
    200 K with flips (I chose wo-flutter)

    SWIM STRAIGHT 1x50FR, 2x25SPEC, 2x50FR, 2x25SPEC, 3x50FR, 3x25SPEC

    SWIM same as above but on interval. 1' for 50, 40" for 25

    Swim same as #2 with fins.

    P 200 FR hard
    8x25 descend 1-4 and 4-8

    WD
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  19. Pool-Mate 2nd Review

    by , June 30th, 2010 at 08:30 PM (Adventures in Swimming)
    Coached the Sharks on Monday SCY

    I had to dig out a old workout from our folder at the pool.
    I hate when I leave things lying on my desk at home!!

    I swam this tuesday test out the Pool-Mate in a SCY pool.

    Here is what I swam and how the watch worked.

    300 Warmup
    The watch claimed that I only swam 11 laps.
    I think that is because I was warming up.
    My 1st lap on warmup is only about 5 strokes after a few dolphin kicks.
    So I can't blame the watch here. I tend to glide alot during warmup.
    And the Manual says it won't work during drills.

    Repeat 3x
    1x75 25 Kick/50 Drill :15r
    1x75 25 Drill/50 Swim :15r
    No watch here.

    Repeat 2x
    200 Pull :15r
    150 Pull :15r
    100 Swim :30r

    The watch was right on on laps.
    The stroke count was a little off.
    I've been counting strokes for years and out of habit I just do it.
    I averaged 12 strokes a lap, the watch said 10
    I also managed to get the efficiency to 25! (see my 1st review)
    But I know this was due to the reduced stroke count.

    4 x 100 1:30
    4 x 50 :45
    50 EZ

    3 x 100 1:25
    3 x 50 :50
    50 EZ

    2 x 100 1:20
    2 x 50 :55
    50 EZ

    1 x 100 1:15
    1 x 50
    50 EZ

    Watch worked just like the 1st set.
    Close on the stroke count, right on on laps.

    I still managed to keep the efficiency between
    25-28 on all swims.

    I missed starting it on a couple of swims because I try to start it
    as I am underwater ready to push off.

    The quick review is missing one thing...
    WHAT WAS MY TIME!!!!!!
    Sure I can see Laps, Strokes, Efficency but thats not
    what is really important at the end of a swim.
    I can see the time's when I review the logs.
    Maybe it's operator error. So I'll keep trying.

    I just look at the manual again.
    There is a chrono mode for recording time only.
    I'll try that tomorrow.

    UPDATE:
    You can see what time you swam in quick review.
    You just have to quit the set you are recording to do this.
    It still should display it during the set.
    More after I swim tomorrow.

    Updated June 30th, 2010 at 10:01 PM by Bo Martin

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  20. Creating your own day spa at meet venues

    Today was gorgeous here, so I walked over to Asphalt Green for the noon workout again. I wanted to work on some stroke and some sprinting today, and ended up totally highjacking what was meant to be a freestyle aerobic set to get what I wanted out of it. Hereís how it went:

    500 warmup plus bobbing and sinking

    9 x 100 FR (3 kick, 3 drill, 3 swim) @ :20ish rest

    Freestyle set:
    10 x 75 @ 1:15 [I did 3 as 25 FR/ 25 ST / 25 FR, 3 as 25 ST / 25 FR / 25 ST, 3 as all ST (rotating through FL, BK, and BR for the ST on each of these sets of 3), then 1 as 25 FL / 25 BK / 25 BR]
    10 x 50 @ :45 [I did these all FR: 3 desc., then the rest concentrating on various pieces of sprinting: 1 working pushoff and breakout, 1 working turn, 1 working finish, 1 working breakout, 3 working turn]
    10 x 25 @ :30 [I did 3 1/3 x (2 easy, 1 sprint)]

    200 warmdown + sinking and bobbing

    I really hadnít done any much sprinting since nationalsóit felt really good today to go fast.

    The only bad thing about workout today is that I somehow lost a contact in the pool. That hadnít happened since I stopped playing polo, and I wasnít even sure when or how it happened today. Although extra contacts are on my bring-to-meets list, theyíre not something I always keep in my pool bag, so I had to get myself home with only one good eye. (Iím terribly nearsightedómy prescription is in the double digits.) It worked out ok, except that I had absolutely no depth perception, so stepping up and down off curbs was a little exciting. From here on Iím keeping an extra lens in my bag. (Of course, I could have just taken a taxi home, but it was really too pretty a day to be stuck in a cab in traffic.)

    My last two meet experiences have convinced me that more is more when it comes to stuff. Iíve decided to re-write my meet pack list to accurately reflect all the comfort items I like to surround myself with when Iím hanging out at long meets. In addition to all the usual things like extra caps and goggles and warm clothes, this includes:

    --a stretching mat (I like Kieferís stretching mat, which is cushier than yoga mats. Inflatable camping mats also work well too. I try to scout out the venue first thing to find a pretty, out-of-the-way spot to set up my stretching mat. I generally leave my swim bag and spend most of the meet sitting nearer the pool, with teammates or friends, but like having a little retreat set up away from the action.)

    --an actual towel (The synthetic ones work fine for drying off after events, but a real beach towel laid over the stretching mat makes it way more comfortable to lie on, plus it looks festive. In a pinch, a hotel towel will do.)

    --a pillow (I travel with a small pillow anyway, so carrying it back and forth from hotel to pool is no big deal)

    --an eye mask (to block out light, or signal to teammates that youíre enjoying a me moment)


    --a cooler packed with a sandwich, snacks, and iced tea (because you never know what food youíll find at meet sites, and nutrition is too important to leave to chance. I have a soft-sided cooler I can pack, or have sometimes bought a cheap hard-sided cooler for longer multi-day meets once I arrive)

    --a stretching rope

    --a self-massage tool (I travel with this mini one and work pressure points in my back with it)


    --ipod (I actually donít use this much at meets, but if I get nervous or down itís a sure-fire way to jolly myself back up)

    --a YA book (I find these are about the right reading level for masters meetsóeasy to slip into and out of, not too disturbing, and often quite funny. At Middlebury I plowed through one of the ďDiary of a Wimpy KidĒ sequels, which had me in stitches.)

    --toe socks to keep feet from getting chilled when wearing flipflops


    --a hat and scarf to ward off chills during downtime

    --I donít yet have but want to get a compact foam roller. One of my friends brings his to meets and lets me use it, but Iíd like one of my own.


    --and of course a rolling duffle bag to carry all this stuff, because you donít want to tire yourself out by toting it around yourself

    Did I leave anything out?
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