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  1. Sarasota Y Sharks Masters 5:30 AM Workout -07/11/11

    by , July 8th, 2011 at 02:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:45 2:30
    2 X 250 4:30 4:15
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 easy swim

    8 X 50 1:30
    Odds: easy
    Evens: fast

    2 X 400 6:00 or 7:00
    2 X 300 4:30 or 5:15
    2 X 200 3:00 or 3:30
    2 X 100 1:30 or 1:45

    WARM DOWN: 4 x 50 easy 1:00

    Swim Workouts
  2. Friday workout

    by , July 8th, 2011 at 01:29 PM (Pete's swim blog)
    The team practiced in Madison since we knew it would be short course. I went ahead and swam at the nat since I was giving blood today. That gave me a little more time in the water. Nat closed for city meet tomorrow so we will be swimming up on Monte Sano mountain. Kind of a long drive but it should be interesting to be outdoors for a change.


    400 Free
    8 x 100 Odds Kick down/Drill back; Evens Drill down/swim back

    4 Times through
    * 100 Kick w/ board
    * 100 Kick no board
    * 100 Swim w/ fins (my fins are falling apart so I did pull)
    100 Easy

    4 Times through
    * 100 IM
    * 100 Stroke - Drill down/swim back
    * 100 Free
    100 Easy

    100 Pull
    4 x 50 IM Order
    200 Pull
    4 x 50 IM Order
    300 Pull
    4 x 50 IM Order

    50 Fly
    100 Free
    2 x 50 Fly Easy/Fast
    50 Back
    200 Free
    2 x 50 Back Easy/Fast
    50 Breast
    300 Free
    2 x 50 Breast Easy/Fast

    5 x 100 50 Free Easy/50 Breast Fast

    300 Cool down

    (6850 Total)
    Swim Workouts
  3. An IM Kind Of Day

    by , July 8th, 2011 at 12:05 PM (Year Three: The Road Back)
    Whew! If I wasn't tired going into today's workout (which I was), I am absolutely beat now - almost six hours after finishing today's workout. Last night's tennis match was a lot of fun, but with the humidity... it was one of those nights when you don't have to be even moving to break out in a sweat, much less play a 1 1/2 hour doubles match. While I tried to hydrate well enough, I obviously didn't do enough and am still trying to drink as much as I can right now.

    Back to today, I knew from the warm-up and the first hard/easy; easy/hard set that today was going to be a "just survive it" kind of practice. In a way, I'm pretty bummed that I'm so tired because we have both an open water AND a pool practice set for tomorrow and I was wanting to do both.... Time will tell just how truly nuts I am.

    As for today's workout, here's what we did:

    350 Warm-Up
    4 x 100 Kick on 2:00
    8 x 25 Hard/Easy; Easy/Hard Free on :30
    1 x 500 Free on 7:30
    4 x 125 100 IM + 25 Free (w/ fins) on 2:15
    1 x 300 Free (w/ fins) on 6:30 [supposed to be a 400]

    4 x 100 IM (w/ fins) on 1:50
    1 x 300 Free (w/ fins) on 5:00
    4 x 75 Fly/Back/Fee by 25 (w/ fins) on 1:15
    200 Cool-Down
    Total Yards - 3450

    To be honest, I was just glad I survived the last set of 75s and didn't give up. While I did wear fins, I did do stroke for all of the IMs. YAY!

    As for you, enjoy your swims today and send any extra rest you get my way.
    Swim Workouts
  4. Do your thighs touch?

    ... when kicking?

    Move on if you are looking for something intelligent, I am going to walk through my thought process during a set this morning.

    I am swimming along, inside a straw and I must have kicked funny for a second and my thighs rubbed together. Couldn't I swim in a smaller straw if I kept my legs closer together? Would the drag coefficient mid thigh be less with the thighs touching, creating a figure eight cross section, than the thighs not touching? Would this help my kick?

    When I say thighs touch, what I really mean is that the knees are as close together as possible while still allowing for the feet to pass each other. Normal for me would be close to shoulder width apart, which might be creating unnecessary drag.

    I know nothing about kick intellectually or innately, so this thought process could be meaningless drivel.
  5. Friday, July 8, 2011 6:00am

    by , July 8th, 2011 at 10:18 AM (Fast Food Makes for Fast Swimming!)
    LCM workout lucky for me. (I don't really like LCM)

    300 Free
    300 IM (no breaststroke)
    4 x 100 Free @ 1:30
    4 x 50 (25 Fly/25 Free) @ :15 rest
    2 x 50 Back @ :15 rest
    100 EZ
    1400 LC Meters

    USA-S meet starts this afternoon, but I'm not swimming the first days events. Work is more important with the OT I'm getting.
    Saturday afternoon: 400 Free, 200 IM, 100 Fly
    Sunday: 200 Free, 100 Back, 50 Free, 200 Fly
  6. 07/08/2011

    by , July 8th, 2011 at 08:24 AM (Workout Swimmer)
    Amazingly my arms were not as tired this morning as they were yesterday - plus I cheated & wore zoomers for the kick set - made a BIG difference in my fatigue factor starting the main set today.

    600 back/free
    3 x 200 pull on 3:10
    3 x 200 reverse IM w/20 sec rest
    6 x 100 kick (w/zoomers) on 2:15
    100 easy
    2 x 800 on 12:00
    100 easy

    Total: 4000LCM

    Commentary: I was feeling kinda guilty about having to get out "early" (it was 7:00) and just after my shower (now it's abt 7:10) the kids start coming in - the guards kicked everyone out of the pool because the chlorine level was too high. Sure glad they didn't notice that at 5:30!!
    I'm excited for work to be over today - going down to Gainesville to watch some fast swimmin'!! Sectionals - poor Wes - Ryan Lochte is seeded first in the 100 breast, he'll be lucky to make it back tonight at all - he's definitely gonna have to go a best time this morning - and I unfortunately won't get to see it 'cause I can't leave until about 2pm.
  7. Thursday, July 7, 2011 a.m. and p.m.

    by , July 7th, 2011 at 10:32 PM (Fast Food Makes for Fast Swimming!)
    This morning (LCM):

    400 Free
    400 IM
    5 x 100 (25 Fly/25 Free) @ 1:45
    2 x 50 Back EZ
    1400 LCMeters (30 minutes)

    This afternoon (SCY):

    400 (100 Free/100 Kick on back)
    200 Free Pull

    4 x 25 Fly @ :30
    4 x 50 Back/Breast @ :50
    4 x 75 Back/Breast/Free @ 1:10
    4 x 100 IM @ 1:30

    500 Free Pull (waiting for another lane to open up while dodging 2 others in the lap lane)

    1 x 100 Free @ 1:20
    2 x 75 Free @ 1:00
    3 x 50 Free @ :40
    4 x 25 Free @ :20

    100 EZ
    2700 Yards (40 minutes)
  8. Crash Avoidance, Thursday, July 7

    by , July 7th, 2011 at 05:02 PM (The FAF AFAP Digest)
    Swim/Solo/LCM @ Rockville:

    Warm up:

    600 various

    10 x 50 w/paddles
    evens = free
    odds = backstroke kick

    10 x (25 shooter + 25 EZ kick)
    odds = back
    evens = belly

    Main Sets:

    7 x 100 back
    75 smooth + 25 build
    100 EZ
    -- had a bad crash midway

    1 x 100 fly + 50 EZ
    -- survived

    2 x (50 fly + 50 EZ) @ 100 ish pace
    -- felt HORRIBLE

    2 x (50 breast + 50 EZ) @ 100ish pace

    2 x (50 free + 50 EZ) @ 100ish pace

    5 x 100 easy
    50 kick + 50 drill

    Total: 3650 m



    Kind of a mixed bag workout. Unlike Jazz when he was at this pool, I had a somewhat tough time doing a real workout today. (Down to 3 lap lanes with school out.) I arrived at 11:00 am hoping it would be less crowded than lunchtime and hoping to become re-aquainted with LCM. I had 4 other slow swimmers in my lane for awhile (until 12-12:30), which made it difficult to concentrate on anything other than not running into/over someone. I did have a one crash on my backstroke set. I swear the woman was at least 2/3 of a length ahead of me when I started; or perhaps she jumped in the lane and didn't see me. No backstroke flags at one end or pace clocks either. (Probably didn't want to know how slow I was going anyway!)

    I was also pretty tired from weights. Since I did drylands at 7-8 pm last night (rather than my typical late am), I had very little recovery time. As a result, my fly felt dreadful and nothing else felt very fast either.

    I'll still hit this pool again a few times. But when I do, I think I will focus on sprint 50s, not any pace sets. (Though I don't have the patience for Jazzy's 2 x 50 @ half hour. Maybe if I bring a book ...) I wonder if it's less crowded from 1-2? Hoping to do some broken 100s or 125s tomorrow.

    More surreal pics from Portofino.

    Updated July 7th, 2011 at 05:25 PM by The Fortress

    Swim Workouts
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  9. Modifying DAMM's Swim for Distance Month

    by , July 7th, 2011 at 03:31 PM (Chowmi's Blog)
    This is DAMM's swim for distance month!

    Yours truly will definately be modifying every workout. Legend: ==> the modified bits

    SCM at Baylor Fitness Center

    (Did this) 400 warm up
    (Did this) 6 x 100 kick/drill/build/DPS

    The main set:

    400 pull
    400 swim negative split

    Instead, I did:
    ==> 4 x 50 reverse catch up drill/swim
    ==> 4 x 50 all fly descend 1 to 4

    300 pull
    300 swim negative split

    Instead, I did:
    ==> 6 x 50 1 foot fin

    200 pull
    200 swim negative split

    Instead, I did:
    ==> 4 x 50
    37.5 free/12.5 all out kick
    25 free/25 all out kick
    12.5 swim/37.5 all out kick
    50 all out kick

    100 pull
    100 swim negative split

    Instead, I did:
    ==> easy 50
    ==> 100 strong

    On my own:
    4 x 25 from a dive, 12. 5 fast free/fly/free/fly
    walk back
    easy 50

    I am going to be the spotlight in Chris Phelan's The Phast Times newletter sometime in the upcoming months. Last night we took pictures and if he uses any of the swimming ones, it will be hilarious. I had to slowly swim by, posing yet keeping a straight face.

    Chris is the the founder of the Ride of Silence, see here:
  10. Tired Arms 07/07/11

    by , July 7th, 2011 at 02:19 PM (Workout Swimmer)
    I need to figure out how to get some quality rest for my arms before tomorrow morning! I don't feel like I'm "working" my arms during the day, but today my arms were sorta tired or sore almost from the get-go. It was hard to go the pace I wanted to, especially since I was swimming solo, like I always do on Tues & Thurs.

    600 back/free; breast/free
    4 x 150 pull
    400 kick w/zoomers
    100 easy
    16 x 50; 4 free on :50, 4 breast on 1:10 repeat, descend 1-4 -- I was able to do this on the breast, but did not descend well on the free at all. Interesting.
    100 easy
    4 x 100 kick on 2:15
    3 x 100 pull no paddles on 1:40
    4 x 50 swim on :50
    3 x 100 pull w/paddles on 1:40
    4 x 50 paddles & zoomers on :50
    200 easy

    Total: 4000LCM

    Should have been able to get in a lot more yardage, but a) my arms were tired, b) I used the tired arms as a excuse to chat it up with people in the pool, thus wasting valuable swim time. Very High School of me!
    OMG I wish there was a magic pill to make my arms not tired & stronger overnight!
  11. Sarasota Y Sharks Masters 5:30 AM Workout -07/08/11

    by , July 7th, 2011 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:45 3:30
    3 X 100 2:00 1:45
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 X 100 kick 2:30-alternate 25 fast/25 easy-
    1 X 100 swim

    1 X 100 easy 2:15
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 50 fast 1:30
    Two times. Choice.

    1 X 400 6:00 6:00
    1 X 300 4:45 4:30
    1 X 200 3:15 3:00
    1 x 100 1:30 -
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. Thu Jul 7th 2011 LCM

    by , July 7th, 2011 at 11:55 AM (Ande's Swimming Blog)
    Thu Jul 7th 2011 LCM

    yesterday we got a little ink about our relays.

    Zones is really close. I leave for Houston in 2 weeks.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool
    6:00 - 7:30 dove in 6:20
    wore FS PRO legs
    swam with Tyler, Todd, & ???
    beside Brad, Larry & Jim

    assigned 1000
    did 350

    Main SET: LCM

    10 x 100 fr on 2:00 strong best ave
    dove, held 68's & 9's

    extra minute rest

    100 fr fast from a dive
    went 1:03

    200 easy

    10 x 100 fr on 2:00 strong best ave
    dove first 4 or 5
    went 66, 67, 68, 68 then pushed & held 9's & 10's

    extra 2 minutes rest

    100 fr fast from a dive
    went :59

    200 easy

    50 fly fast
    went 27

    The Sr Cir meet is this weekend at the swim center so masters have a screwy schedule. Not sure what I'm going to do.


    2011 South Central Zone LCM Championships INFO
    Fri Jul 22 - Sun 24, 2011 in
    Shenandoah (Houston), TX

    Updated July 7th, 2011 at 12:01 PM by ande

    Swim Workouts
  13. An "In the Middle" Day

    by , July 7th, 2011 at 11:52 AM (Year Three: The Road Back)
    The thought for today's workout was "in the middle". You'll soon see what Coach Kris was thinking. As for the pool, we are still in SCY until the end of the week. Here's what we did:

    400 Warm-Up
    6 x 50 Drill/Swim on 1:00
    3 sets (wore fins for last two sets):
    - 1 x 300 on 5:30 as 100 Free/50 Fly/50 Back/100 Free
    - 2 x 150 on 2:45 as 50 Free/50 Fly/50 Free
    - 4 x 75 on 1:30 as 25 Free/25 Stroke/25 Free (did 2 fly, 2 back)
    400 Cool-Down
    Total Yards - 3800

    Well, so much for my "doing as much as possible stroke without fins" effort. Actually to be honest, I felt lousy after the first rounds and really and truly wanted to climb out of the pool. Putting on my fins was my justification for staying IN the water. So, when I look at it that way.... .

    I'm trying to still get my swimming in without damaging my shoulder any further. When I first started, I got paddles (love toys and all) and used them too much on a bad free technique. I've had shoulder issues off and on since then. Typically, if I can do some weights on my Total Gym 3x/ week or so, I've been all right. I just recently went back to using paddles - and love it because I can feel the catch better which translates to when I'm swimming without paddles too. Duh... however, this week I did a 500 pull w/ paddles one day and 3 x 200 pull w/ paddles the next day. All in all, way too much pulling with paddles for my shoulder to take, so I'm off the paddles for anything over a 200 - and definitely off for any pain. Guess we're back to only using paddles marginally until I'm feeling 100% again.

    I'm hoping tennis tonight won't be too much of a strain (but if you've seen me play tennis, you know that's not too likely ). But.. it will be blazingly hot still, so the "down as much water as possible" fest has begun.

    Enjoy your swims and stay cool!
    Swim Workouts
  14. Short scy day

    by , July 7th, 2011 at 09:07 AM (Pete's swim blog)
    City meet has taken over. Short workout. Feels like I got a big rest today. Will probably try to swim some tonight or do some running. I miss long course. Should get that back on Monday.


    300 Free
    200 Breast
    300 Free
    200 Back

    100 Free
    4 x 50 Fly - 1:00 Drill down/Swim back

    100 Free
    4 x 75 Fly Kick/Drill/Swim
    200 Free
    4 x 50 Back
    300 Free
    4 x 50 Breast

    200 Kick w/ Fins
    4 x 25 sprint w/Fins
    200 Kick w/ Fins - no board
    4 x 25 sprint w/Fins
    200 Kick w/ Fins
    4 x 25 sprint w/Fins

    200 Pull Breathe Left
    200 Neg Split
    200 Pull Breathe Right
    2 x 100 Neg. Split
    200 Pull Breathe every 3/5/3/5/3/5/3/7
    8 x 25 - 1:00 Sprint choice from dive

    200 IM Easy Cool down

    (4900 Total)
    Swim Workouts
  15. Much better day today

    by , July 7th, 2011 at 07:35 AM (Mixing it up this year)
    I actually had good energy today but still dealing with the elbow and lower back issues.

    This is the first time in a long time my distance set was were it needs to be.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    4x50@:10R Free kick w/snorkle
    500 Free kick w/fins every 3rd 25 FAST
    10x100@1:45 Free w/paddles & bouy went 1:31, 1:30, 1:30, 1:29, 1:29, 1:28, 1:27, 1:27, 1:27, 1:27 (this was only going to be 6x100 but since I was on pace I upped the amount)
    300 Free EASY w/snorkle

    Total 3000 meters
  16. Wednesday, July 6, 2011 800 IM timed

    by , July 6th, 2011 at 10:32 PM (Fast Food Makes for Fast Swimming!)
    Alone in lane 6 of the Y pool...lessons going on in the other half of pool.

    500 Alt (100 Free, 50 Back)
    400 Free Pull
    100 Fly Drill

    waited about 3 minutes to "psych myself up" for:

    800 IM for time (all splits are rough estimates from looking at clock during the turns)
    Fly 2:25 (2:25)
    Back 5:05 (2:40)
    Breast 8:00 (2:55)
    Free 10:17 (2:17)

    This was a little tough, especially the last half of the Fly, and the last 150 of the Free. I was honestly surprised that I did as well as I did without the training background lately.

    200 EZ
    2000 Yards
  17. Hudson River here I come!

    I had an easy solo swim at the Y this morning—I did around 2000 yards, just stretching out and playing in the water a bit. It was very relaxing and fun. When I taper for pool meets, I always try to leave my body and soul craving a little more time in the water at the end of each workout, so that it seems like such a treat when I finally get to the meet venue and get to hop in the pool there. I don’t have much experience tapering for long OW swims, but I figure that approach is as good as any. I definitely wanted to stay in a little longer this morning, but I’m guessing that will make swimming in the Hudson on Friday morning feel all the sweeter to me. At least that’s my theory!

    I leave tomorrow afternoon—I’m travelling up on the train with a couple of other NYC swimmers, and we’ll stay overnight in Saugerties. Stage 1 of the 8 Bridges swim starts around 8:30 on Friday, and there will 7 of us attempting it. We start at the Rip van Winkle Bridge, near Catskill, and will swim to the Kingston Rhinecliff Bridge---a distance of 18.3 miles. I’m pretty excited, and a little nervous.

    I was part of a little excursion to test the currents on this stage a few weeks ago—I remember both how beautiful it was, and also how long it seemed from one bridge to the next. That was maybe the first time I fully realized what I'd gotten myself into in signing up for this event, and I still feel a little overawed by the idea of swimming that far. Here’s a video of me swimming in place against the current at the bridge that marks the swim’s start. I hope I’m able to make a little more headway when we start out on Friday!

    Now back to overpacking . . . !
  18. Wed., July 6

    by , July 6th, 2011 at 09:03 PM (The FAF AFAP Digest)

    RC exercises
    flutter kicks on back on bosu, 3 x 100
    HS leg extension, 90 x 5 x 5 -- so much harder than the nautilus machine
    DB row, 45 x 4 x 10 each arm
    skull crushers, 50 x 4 x 10
    explosive leg press, 210 x 3 x 10 -- really light
    knee tuck jumps, 10
    altitude drops, 25



    Only 1 more week of weights until taper! I'll have to check my blog, but I only recall taking one week off weights since Zones in April. As usual, 3 weeks seems like a very long time. But that has worked well in the past.

    Had a very scintillating day -- renewed my license at DMV and took Mini Fort in for surgery and pampered her afterward (she doesn't like my smoothies). I didn't have time for a swim; was lucky just to get to the gym tonight for an hour. And the gym is so much more crowded at night than in the afternoon. Planning on heading to Rockville in the am for an outdoor LCM swim.

    Attached are some pics from Santa Margherita. Santa Margherita and Portofino on the Italian Riviera are breathtaking. Hardly real, right out of a movie.
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  19. Thurs June 30 - Tues July 5, 2011

    by , July 6th, 2011 at 03:47 PM (Canuck Countdown)
    Tues July 5
    Fred Broadstock Outdoor Pool (SCM)

    My first workout of the summer season, and my first outdoor practice since attending training camps in California and Florida in the early 80s! I really enjoyed it, despite the fact that the pool was rather murky after a day of public swimmers lathered in bug spray and suntan lotion. I was away at the lake for the long weekend, but the team swam in the same pool on Sunday morning (before public swimming) and the water was gin clear. The other problem is that the pool doesn't have a pace clock, so we had to guess our intervals until coach Jim arrived halfway through practice and called out our pace and intervals (he was busy coaching summer club swimmers at a different pool before that). Today, we ordered a 36" pace clock to remedy the situation.

    200 swim
    400 swim, every 4th 25 underwater
    4 x 100 swim, build into each turn

    Main Set
    6 x 50 IM rotations (i.e., 25 fly/25 back, 25 back/25 breast, 25 breast/25 free) @ :50
    100 back @ 2:00
    6 x 50 IM rotations @ :50
    2 x 100 Free @ 1:25
    100 back @ 2:00
    6 x 50 IM rotations @ :50
    4 x 100 free @ 1:25
    100 back @ 2:00
    6 x 50 IM rotations @ :50
    6 x 100 Free @ 1:25 (held 1:12)
    100 back @ 2:00

    4 x 25 kick as EZ, build, EZ, fast
    4 x 25 swim as EZ, build, EZ, fast
    4 x 25 kick as EZ, build, EZ, fast

    Total Distance = 4100 meters

    Thursday June 30
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    This was the last workout of our "regular" season. Swam 3200 meters. Don't remember most of the workout, but one set was a standout - we did a 1500 relay with 5 members per team. Each swimmer did 50s until done (6 x 50s per swimmer). I think the winning team did it in about 16:40.

    I later learned that this was the last workout to be coached by our longtime coach, Jack Ashton, who wants to spend more time with his family. I first met Jack when we were 12 years old and he was billeted at my house for a swim meet.

    Updated July 20th, 2011 at 01:30 PM by lewba

  20. Back from Breck, recovery workout!

    by , July 6th, 2011 at 03:41 PM (Chowmi's Blog)
    These blogs are great! I'm going to start hanging out here and reading everyone's blogs! Someone just PM me where there is something particularly insightful or inciteful on the forums! I will thread hijack upon request...

    We are back from Breck!

    I missed the workout today, so did a quick recovery workout on my own:

    400 warm up
    100 kick
    4 x 50 free kick w/snorkel/swim
    4 x 50 kick on back/swim
    4 x 50 pull with strap
    4 x 25 1/2 fly kick 1/2 swim with fins
    2 x 25 fly/free
    2 x 25 free
    played with my toes a few minutes. pretended to look busy but really just relaxing. had that stony eye-of-the-tiger/don't get in my lane look, but was really quite happy inside.
    4 x 25's from a dive, 1/2 fast free, 1/2 easy
    with walk-backs.
    50 easy

    Did you get your USMS magazine? There are some great human interest stories as well as another article on stretching.