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  1. 10|26|15 SCM - still looking for a 3

    by , October 26th, 2015 at 04:36 PM (Blog)
    Warmed up with fins and snorkel

    5 x 25 fast fr (+25 easy fr) on 3:00
    • 0:15 (17 strokes)
    • 0:14 (16 strokes)
    • 0:14 (17 strokes)
    • 0:14 (16 strokes)
    • 0:14 (18 strokes)

    4 x 25 long fr on 1:00
    • 0:20 (12 strokes)
    • 0:19 (12 strokes)
    • 0:18 (13 strokes)
    • 0:16 (12 strokes)
  2. Sarasota Y Sharks Masters 5:30 AM Workout 10/27/2015

    by , October 26th, 2015 at 12:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are currently doing meet prep for our SCM meet Nov 7/8. Yardage will also be reduced.

    WARM UP:
    1 X 200 3:00 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    10 X 50 1:15--choice
    #3-6-9 are fast--#10 is easy

    4 X 250 3:45
    Negative split all 4

    4 X 50 blocks
    Sprint 25 and turn, bring it back easy

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  3. Sprint Classic, Oct. 25

    by , October 26th, 2015 at 11:14 AM (The FAF AFAP Digest)
    I'm glad that I made the effort to go the Columbus Day Classic for some racing practice two weeks ago. While I still have technical improvements to make, I felt more prepared to race and my results were much better this time around. I had big drops in the 50 free and 50 breast, a very solid 50 fly and won The Battle of the Drop Dead Sprinters. And nary a scratch.

    50 fly, 26.41, 1st

    This race was well executed and I got off the blocks fast. My breakouts, often problematic, were very good. The only issue is that I finished the race with a foot to go, lol. I had to glide/kick in. But I was definitely correct not to take another stroke. I often swim the 50 fly at this meet and this is equivalent to my fastest time in October ... So I feel like this is an excellent start.

    50 free, 25.14, 3rd

    I went 25.8 two weeks ago, so this is a big drop. My glaring error in the race was that I breathed at the 2/3 mark on the first length again and felt like I had to take another breath at the flags to power the UWs. I'm like a pavlovian dog who's done it that way for so long that I'm on autopilot. I need to do some all out 25s and decide on a stroke count that will have me breathing at the flags instead. My Lochte turn was better this time around. I took 12 kicks on my back (instead of 10 before) and then 3 to spin to my belly and breakout. It felt really fast, so I think I will stick to this turn for the season. After the last couple years, I never really thought I'd get under 25 again. But this race makes me think that I can with a full taper and good execution.

    50 breast, 33.2, 1st

    I only had about 30 minutes rest before this race, but I popped out a good one. (Two weeks ago I was 34.0). Execution was about as good as it gets for me in breaststroke. I kept my stroke long this time. Unlike my other strokes, I don't have a fast turnover in breast. When I try to rush it, I seem to go slower. Super happy with this time.

    Battle of Drop Dead Sprinters, 1st

    I knew it would be a true battle with Fall W. She is the best sprinter in the 45-49 age group and the NR holder in the 100 IM. I figured I had the edge in fly and back and she had the edge in breast and free. I think I won by around .4 with a cumulative time of 51.08. I tried to get everything I could out of my starts and get off the blocks fast.

    25 fly, 11.64, 1st

    Whoa. I could not believe this time. A huge PR. I would have liked a snapshot of the 15 m mark as I took 1 more kick and 1 less stroke than usual. Perfect breakout, perfect finish, long strokes. Some of the guys were jealous of my time. This 25 probably won the Battle for me bc I had a .7 margin of victory.

    25 back, 12.96, 1st

    Very good. This might be my first time under 13 with electronic timing.

    25 breast, 14.78, 2nd

    This is a great time for me. Had a great start and was fast off the blocks.

    25 free, 11.70, 2nd

    Eh, botched this one a bit, and not my best time. I got off the blocks fast again, but had a really poor breakout and glidey finish. I find it a little amusing that my 25 fly was faster than this.


    So overall, I am very happy with the meet. My legs didn't feel as tired as at the last meet -- probably bc I had a few days of only easy swimming with not one fast kick or stroke. Interestingly, all of the 50s are under the current 55-59 NRs. I wish I was aging up before Nationals in yards ... My shoulders are sore from all the ballistic sprinting, but I am going to try to hit the gym today.


    Updated October 26th, 2015 at 01:25 PM by The Fortress

    Masters Swim Meets / Events
  4. 10|25|15 drylands

    by , October 25th, 2015 at 10:37 PM (Blog)
    Felt lazy today. Rough weekend of yardwork (sawing branches and a large beetle infested tree down), washing and waxing a well overdue daughters automobile, and 2 days away from the water.

    0.56 mi run (3:59)

    leg presses (barefoot) 1 x 20 x 450 (machine needs lubrication and has friction)
    leg curls 1 x 19 x 90
    side leg presses 1 x 10 x 50 ea leg
    one leg DL's 1 x 10 x 90
    back extensions 1 x 13 x 15
    leg push downs to the side on dip assist mach 2 x 10 x ??
    hip exercises 2 sets

    0.56 mi run/walk (interrupted by a water snake crossing road)
  5. 10/24/15

    by , October 24th, 2015 at 09:30 PM (Workout Swimmer)
    I am rather frustrated with myself - I've been burning the candle at both ends again, I suppose. I had a goal this week, of swimming Mon-Fri (AM's) so that I could take off today and do some painting around the house, without feeling time strapped. So what happens? On Tues nite, I must've gone to bed too late, plus I slept poorly, waking up frequently, so that Wed., coming home from work I was so hammered, I went to bed (on & off) at 6:30pm. (I felt so strange the last 5miles home, I was kinda dizzy, but I wasn't, and I knew I was exhausted, but I felt quite alert - it was weird.) Slept fairly well, but still felt off in the AM, so didn't go to the gym OR the pool. Swam a good set yesterday ~4000, and today I thought, I'd better sleep in, make sure I'm healthy. Piddled my day away, finally got to the gym around 3pm, and never made it to the pool.
    Spent some quality time with my oldest daughter, went out to dinner, and I'm thinking, I can do better! Swimming, or rather working out, on the weekends is always so pathetic for me!
    So I have Plan A, and Plan B:
    Plan A - attempt once again to swim Mon-Fri. This requires going to bed by 9pm, with eyes shuttered at 9:30.
    Plan B - if some unforeseen sleep deprivation or other disaster occurs, is to get up on Saturday like I would during the week, and if needed, TAKE A NAP in the afternoon!

    I can do this! Mind over Mattress!
  6. Week 160 - Saturday

    by , October 24th, 2015 at 07:41 PM (After a long rest)
    I again slept really heavy but woke up tired. We had more storms last night and despite not remembering waking up I wonder if I had a restless night. The drive to the pool was terrible with horizontal rain most of the way.

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

    Main sets
    8x50 drill/build by :25 on :50
    6x(150 free fast on 1:35, 100 IM fast on 1:25, 50 back on :35) 1minute between rounds
    200 easy
    4x100 DPS on 1:30

    warm down
    200 easy

    tom spoke yesterday about not doing the 16x100 set today. His age group kids did our main set yesterday and he really liked it. When I heard no 16x100s I was glad since I felt terribly stiff in the warmup. When he described the set however my heart sank. To say this was a hard set is an understatement! Several times throughout this set I almost stopped. I held 1:28-1:29s on the 150s, 1:10s on the 100 IMs and :32-:33s on the 50s back. This really really hurt. The rest of this workout was done in recovery mode. I had the shakes for about an hour after this workout.

    After the workout I was on deck coaching my kids at today's meet. My kids had some awesome swims with one of our 11 year old girls dropping :21 seconds on her 50 free, going :39 today. Across the board there were a lot of great swims and lots of high fives. I challenged one of my kids whose best time before today was 1:10 for the 50 back, that if he went :55 or faster I would let him push me off the high board fully clothed on Monday. Peyton went :54 and was high fiving and smiling as he got out the pool. It was awesome to see and it will be fun for everyone on Monday.
    Swim Workouts
  7. Workout 10/24/15: morning

    by , October 24th, 2015 at 04:56 PM (Maple Syrup with a Side of Chlorine)
    Had a bit of a head cold the past few days and took Friday off. On the upswing after some solid extra sleep and joined the crew at Masters this morning. A packed house!

    200 swim/100 kick/200 pull
    8 x 25 drill
    300 pull (did 400)
    4 x 25 kick
    300 as 25 ez/25 fasd=t/50e/50f/75e/75f (did extra 100)
    Relay fun (push/pull in pairs and then 25 sprint
    4 x 75 on :20 sr with middle 25 fast
    4 x 50 on :15 sr descend
    200 loosen and out
    (Masters/Rec/2300 yds/75 min)

    Greg, Matt, Kevin and I were in the fast lane, Meg, Melissa, and Rachel in the middle lane, and newcomers Julie and Alisa joined Marie while my wife stayed out and talked with the guard. It is really neat to see the pool packed. The workout went well and there were no collisions, so that is a plus!
    Swim Workouts
  8. Week 160 - Friday

    by , October 23rd, 2015 at 10:30 PM (After a long rest)
    I had another good night of sleep. We had huge overnight storms but I slept so deep that I woke not knowing it had rained. When I woke my alarm as flashing indicating we had a power outage and on my way to the pool there was a really loud storm moving through the metroplex. I was tired in the pool this morning and felt yesterday's dry lands.

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

    main sets
    8x50 kick on 1min
    4x(100 free with snorkel fast on 1:30, 100 kick on 1:45 fast, 50 surf drill on 1min)
    200 easy
    16x25 free AFAP with a turn on :35
    200 easy
    4x100 free with snorkel on 1:30 DPS

    warm down
    200 easy

    I was a little delayed getting in this morning due to the storm and also having to put lane lines in due to the divers doing there thing with the lane lines last night no swam hard but felt like I was all over the place stroke wise today. Tom asked me to hold :57s on the fast 100 free, 1:20s on the fast 100 kick, and then use the 50 surf drill as active(very active) recovery. I was able to do this but it hurt. On the 25s I was holding :13s to my feet which were good times but I was really tired by this point. I am not looking forward to tomorrow's 16x100s but it will be the last time we do this in a few weeks due to our drop taper starting next Saturday and the meet at the woodlands the following week so I will do my best to ramp it up.

    my kids swim a meet tomorrow so I am on deck tomorrow and Sunday. I am excited to see how the kids do. This will be a fun weekend.
    Swim Workouts
  9. 10|23|15 SCM

    by , October 23rd, 2015 at 08:12 PM (Blog)
    10 x 50 fr on 3:00 as 25m AFAP (or almost) / 25m easy
    • 14 - 15 on the fast ones (with an estimated 13.mid-high on one)

    Just bought a $7 kitchen timer at walmart to use today at the pool, Placed it at one end of the pool and used my watch at the other end. Started both at same time (which can be surprisingly tricky). Now I discovered earlier it takes me about 1.5 seconds as my eyes leave the watch, to the time I am submersed with feet planted on wall and hip/leg muscles elastically loaded, ready to push off. Therefore, on the push-off's, once I read XX:X8 on my wrist watch, I proceeded. If for some reason I pushed off a few tenths early, it is evened out by the fact it probably takes me several or more tenths from the time I touch the wall, to the time my eyes recognize the 1cm tall digits on the clock. I expect the results to be on the conservative side, fairly precise and unfudged.

    I really wanted to see at least one of them with a 3 visible on the clock at the other end, even a 3-4 change-up, but I didn't. Instead, five were 4's, 3 of which were solid - one second 4's, but at least one of them I actually witnessed a blur change in to a 4, but I still didn't make a 3 out of the blur, which I wanted. Maybe next time.

    Nevertheless, my daughter dropped in this weekend from school. It is her 19th birthday and were going out to eat (once she finishes her engineering homework which is due in 2 hours).
  10. Thur-Fri, Oct. 22-23

    by , October 23rd, 2015 at 04:50 PM (The FAF AFAP Digest)

    1500 EZ


    1000 EZ


    I had Mr. Fort give me a massage las tonight. I told him to take it easy, but I was a little sore today.

    I've decide that I am going to attend NE Champs. That will give me 5 solid weeks to train after the Sprint Classic with a 2 week taper. Plus, it will be fun to actually swim some relays with the team that I joined (Stewart's RAM).

    I'm not sure what to enter ... It is an odd OOE with the fly/back sprints back to back.

    # Sex Event Estimated
    4 Men 400 M Free 10:00 AM
    5 Women 200 M Free 11:00 AM
    7 Women 200 M Breast 11:30 AM
    8 Men 200 M Breast 11:45 AM
    9 Women 50 M Fly 12:15 PM
    10 Men 50 M Fly 12:20 PM
    11 Women 100 M Back 12:30 PM
    12 Men 100 M Back 12:45 PM
    13 Women 400 M Free Relay 01:00 PM
    14 Men 400 M Free Relay 01:00 PM
    15 Mixed 400 M Free Relay 01:00 PM
    17 Women 50 M Breast 01:30 PM
    18 Men 50 M Breast 01:40 PM
    19 Women 200 M Fly 01:50 PM
    20 Men 200 M Fly 02:00 PM
    21 Women 100 M Free 02:15 PM
    22 Men 100 M Free 02:35 PM
    23 Women 200 M IM 02:55 PM
    24 Men 200 M IM 03:20 PM
    25 Women 200 M Medley Relay 03:45 PM
    26 Men 200 M Medley Relay 03:45 PM
    27 Mixed 200 M Medley Relay 03:45 PM


    # Sex Event Estimated
    29 Women 400 M Free 10:00 AM
    32 Men 200 M Free 11:00 AM
    33 Women 200 M Back 11:25 AM
    34 Men 200 M Back 11:45 AM
    35 Women 100 M IM 12:10 PM
    36 Men 100 M IM 12:30 PM
    37 Women 100 M Breast 12:45 PM
    38 Men 100 M Breast 01:00 PM
    39 Women 50 M Free 01:15 PM
    40 Men 50 M Free 01:25 PM
    41 Women 400 M Medley Relay 01:35 PM
    42 Men 400 M Medley Relay 01:35 PM
    43 Mixed 400 M Medley Relay 01:35 PM
    45 Women 100 M Fly 02:00 PM
    46 Men 100 M Fly 02:10 PM
    47 Women 50 M Back 02:20 PM
    48 Men 50 M Back 02:30 PM
    49 Women 400 M IM 02:40 PM
    50 Men 400 M IM 03:15 PM
    51 Women 200 M Free Relay 03:45 PM
    52 Men 200 M Free Relay 03:45 PM
    53 Mixed 200 M Free Relay 03:45 PM
    55 Women 800 M Free Relay 03:45 PM
    56 Men 800 M Free Relay 03:45 PM
    57 Mixed 800 M Free Relay 03:45 PM

    I already have good times in the 50 fly and 50 back this year. I'm tentatively thinking of:

    200 free (50 split, this spot seems better than later if I want to be fresh)
    100 back
    50 breast (wish this was later, but no good place to do a split request)
    100 free (50 split)
    mixed 200 medley relay (I would swim fly)

    100 IM
    50 free is too soon after the 100 IM for me ...
    100 fly or 50 back
    mixed 200 free relay

    Any other thoughts?
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 10/26/2015

    by , October 23rd, 2015 at 02:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 50 1:00
    4 X 25 sprint :45 #4 on 1:30
    Three rounds-choice
    50's: odd: easy even: fast

    8 X 50 kick 1:10
    1 x 100 swim

    2 X 200 broken @ race pace 7:00
    Broken :10 @ 100--choice

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. 10|22|15 drylands / SCM

    by , October 22nd, 2015 at 06:52 PM (Blog)
    run: 16 x 70m on 0:40 (about 0:24 rest)
    plyometric jumping with band resitance

    20 x 15M on 1:00 UWDK
    10 x 25 fr on 1:00 12 - 13 strokes
    50 NB easy sprint
    200 flutter kick
    600 drill with fins

    30 min of weights last night (shoulders and arms)
  13. Sarasota Y Sharks Masters 5:30 AM Workout 10/23/2015

    by , October 22nd, 2015 at 02:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 4:30
    3 X 100 kick 2:15
    1 X 100 swim

    1 X 100 cruise 2:00 2:15
    2 X 50 FAST 1:00 1:15
    Four rounds. Rounds 1/2 are free intervals left.
    Rounds 3/4 are stroke intervals right.

    8 X 100 choice 2:00
    odd: easy
    even: strong--85/90%

    8 X 25
    odd: build to race finish
    even: sprint--blocks

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Week 160 - Thursday

    by , October 22nd, 2015 at 09:27 AM (After a long rest)
    I sleep great last night and woke feeling good this morning. I have not felt like this in a while and it felt good. The plan is to keep pushing for another week and then back off next Saturday ahead of the SCM meet in the woodlands 7-8 Nov. Today was a dryland and short swim workout.

    5x(1:30 on vasa swim trainer, :30 rest/stretch)
    6x(5x(:45 of abs with medicine ball and weights I mixed it up again today), :15 rest/transition) 1min between rounds
    2x(left shoulder exercises with light resistance)

    400 free with snorkel
    6x50 catchup on :45
    12x25 on :40 with fins, open, close, easy fast
    200 easy

    Swim Workouts
  15. Wed 10-21-15

    Last night I went for a quick jog and mixed in some yoga while our girls were both at their activities. The yoga was harder than the jog but I felt pretty good afterwards.

    Weights this morning before work and the this with the team after work.

    200 swim
    12 x 100 r/10ish
    -50 scull/50 swim

    2 rounds
    -round one was choice and I went back
    -round two was IM
    **There was a third round but we all got a late start and cut it short.
    3 x 175 @ 3:00 descend to best 200 time
    125 EZ free
    4 x 50 @ 60 at 200 pace
    100 cruise
    masters min and repeat

    100 EZ and out

    3400 SCY

    I had a great workout tonight and thought this was a good confidence builder set. My shoulders did get a little heavy on the last 50 of fly but that is normal for me.
  16. Tues-Wed, Oct. 20-21

    by , October 21st, 2015 at 09:41 PM (The FAF AFAP Digest)

    Yoga, 60 min (left early)

    1800 EZ

    Wednesday: Swim/SCY @ Pitt

    400 various
    8 x 25 power kick @ :40
    3 x 50 single arm fly (they were assigned 6 x 50) @ :50
    2 x 50 kick (4 were assigned) @ 1:00
    10 x 50 various fly & torque drills w/fins @ 1:00
    -- I did 3 rounds of:
    1 x 25 AFAP fly + 25 EZ
    2 x 50 EZ
    10 x 50 burst w/3-4 fast fly strokes then cruise @ 1:00
    -- I did 2 x 50 burst SDK and then cruised a 50
    went over to the diving well and did a few starts
    8 x 25 EZ

    Total: 1650 + starts


    Doing starts in the diving area sucks. It was like diving into a semi wavy lake. Not sure I'll bother with that again. My 25s fly were very fast, a couple were 9 highs. I've noticed before the Pitt seems like a fast pool even in the 6 feet deep areas. Of course, that's if you're leading and it's a 25. It gets darn wavy when there are lots of people in the lane.

    I'll probably just do easy swims the next couple days. The whole fam is going to VA for the weekend. We're leaving Friday after Lil Fort's practice. Should be a fun weekend. Tomorrow, I'm driving out to CalU for Lil Fort's last full team XC invitational. Then it's just WIPIALs (regionals) and states in the next few weeks. I know she's excited that the WIPIAL course is mostly flat. She is like her Mom -- doesn't like ups! And she probably needs some strength training for the hills; she's just a skinny thing.

    Psych sheet for Sprint Classic:
    Swim Workouts , Yoga
  17. Week 160 - Wednesday

    by , October 21st, 2015 at 09:35 PM (After a long rest)
    Yesterday I was unable to make it back to the YMCA in Orlando due to an early breakfast meeting so instead did a dryland abs centric workout at the hotel. I did 6 rounds of my ab workout with some squats and push-ups between rounds. This took about an hour and I worked up quite a good sweat and my abs were burning at the end. i made it back around 7pm and had dinner with my wife.

    This is morning I felt a little joint stiff which I have not felt for a long time. I put this down to travel and the change in weather in Dallas. We still don't have the rain that was promised but it was damp overnight. It was terrific Bing back in my home pool and I was looking forward to swimming this morning.

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

    main sets
    6x100 kick best average on 1:50
    8x50 on :50 alternating build and streamline kick with snorkel by 50
    16x50 free on :55 at 200 race pace
    200 easy
    6x(10 breast kicks with head up at the wall, 10 breast kicks with head down at the wall, 10 chest at the wall breast kicks, 10 vertical breast kicks, 10 hands on the bottom of the wall with breast kicks, 25 breast fast)

    warm down
    200 easy

    the kick was a tough wake up and I held 1:21s. I was holding :40-41 on the streamline kick(usually I am slower in streamline than with my board so these were good 50s kick) and I held :30-31s on the build 50s. On the race pace set I was out in :25 and then held :26s until #11 where I slipped to :27. I then tried as hard as I could to get back on :26 but was getting ready to sit one out when on #14 I hit :26 again and then held :26 on #15 and somehow dropped a :25 on the last one. Today's 50s were tough. Normally I hit a rythm but today it felt like I was working hard from the get go to hit my goal time which we dropped a few weeks ago to :26s. I know this set is not going to get any easier because Tom and I discussed trying to drop the send off time to :50 while still trying to hold my new goal time. The breast work made a nice change and this could have been an easy set but I tried working it and it was hard, especially the hands on the bottom of the pool with 10 breast kicks straight into a 25 fast.
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 10/22/2015

    by , October 21st, 2015 at 12:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    3 X 25--build to fast-- :45
    1 X 50 @ 100% 1:15
    1 X 100 easy 2:15
    Four rounds, choice.

    8 x 50 kick 1:10
    1 X 100 swim --

    10 X 50 free
    5 on :40 5 on :35
    1 X 100 easy

    8 x 25
    odd: build to race finish
    even: blocks--sprint 25

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  19. Workout 10/20/15: evening

    by , October 20th, 2015 at 10:07 PM (Maple Syrup with a Side of Chlorine)
    Masters tonight with the team:

    200 swim/100 kick/100 pull
    4 x 50 on 1:10 even pace

    4 x
    - 100 pull on 2:00
    - 3 x 50 on 1:00 (did im switch)
    - 2 x 25 on :10sr easy

    200 (kick/pull by 50)
    200 loosen and out
    (Masters/Rec/2200 yds/50 min)
    I swam with Greg, with Meg, Beth and Jim doing the workout on their own. Matt was doing his own workout as did Lena and Peggi. [I helped these last two with breathing last week and they are making great strides with swimming full freestyle. I'm really proud of my wife ]

    We enjoyed a short trip to Philly over the weekend to visit with my daughter. No swimming for me but that was just fine - it was great to have the family together for a bit and checking out some new things in and around the city.
    Swim Workouts
  20. 10|20|15 SCM (10|19|15 drylands)

    by , October 20th, 2015 at 09:14 PM (Blog)
    5 x 145m run on 1:00 (0:30 rest)

    • leg presses
    • dips + band resistance
    • neg pullups
    • leg curls
    • rows
    • incline DBBP
    • one leg dead lifts (hack machine)
    • hip exercises
    • situps + band resistance

    0.57 mi run

    1200 drill with fins

    10 x 25 on ??, extra long stroke

    22 x 25 on ??, as 12.5m fast fr / 12.5 easy fr

    I am very sore everywhere, I think I need to start resting more these days