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  1. Speaking of Changes


    As many of you know - I don't like keeping things in my life very static. Those of you who might even know me a little better know I have a lot going in this month. So I'm going to lay out my goals, my ideas and ask for your feedback. Savvy? Let's continue!

    This Friday - October 1st 2010. I get my keys to my very own apartment. It will be the first time in my entire life I've truly lived on my own. I'm not going to lie, this is possibly the most exciting thing to happen to me since the day I finally left the farm and moved to college. (Don't misunderstand me, I love my family very much. It was just great to move on to somewhere new!)
    So in my excitement - I've completely and totally forgotten to purchase a bed! So - my plan is (legitimately) to take the couch I have, and assuming its still in good condition after being stored in the garage wrapped in a tarp for the past year (I'm really hoping) and use that until I can find a bed that I like. This couch is comfortable.. I mean really comfortable. I used to sleep on it when it was at my parents place back in Iowa whenever I'd got back for the holidays. It was always the most amazing sleep in the universe. I could rush out and purchase a new bed RIGHT NOW, but honestly I feel like to make such a purchase would definitely be in haste and would be a waste of a chance to sleep on that amazing couch once again. Perhaps I'm just being cheap... Okay I'm probably being really cheap but I'm really okay with it!

    There are more bonuses to moving though!
    My new location will be within 10 biking miles of work if I take my bike safe route! (found here) The extra 20 miles of biking should be good for me until it starts to snow. I just need to buy the reflective clothing. Right now I have a black sweatshirt, black wind pants, a black stocking cap and black gloves. Something tells me I'm like a target for a car if I try to bike during any bit of a normal time of the day. The ride itself is actually a really nice ride! Most of it is on a path, and the parts that aren't are on less driven roads - which reduces my chances of getting nailed when I'm biking work at 6 in the morning! I'm hoping that this slightly addition to my activity level will actually help me kill off the couple of extra pounds that are still making little "love" handles that I hate.

    Dairy Free
    Starting when I move - I'm going to move towards a 100% dairy free (excepting when other people are feeding me) diet. Now - I have no reason to believe that I'm going to have any changes in my body as I've never had any problems digesting dairy. Proof: I ate a 1.5 qt container of chocolate ice cream in a contest a couple months ago and I felt amazing the next day. That being said - I made a promise to some people so I'm going to do it. My goal is 2 months non-dairy. So that means no cheese, yogurt, or milk. Or any other products containing the lactose protein. We'll see how I do!

    Workout Changes
    These are not really at all related to the move - but I wanted to talk about them.
    Lately in practice my coach has really been pushing better SDK work as a means of preparation for our Sink Or Swim Classic! She's also been harping on me about my body position. This is good, it means she cares and I like that. She's making me use a snorkel so I can keep my shoulders positioned correctly in the water. So I use my snorkel for all of my kick sets, my pull sets and any 25 sprints swimming I HATE flip turning with them. I always flood up then there's a panic of being unable to breath until I get that stupid snorkel out of my mouth.... <sigh> I'll get it. Its just frustrating.

    In any case, I'm excited about a lot of things. Next blog post will be about my goals for the SoS meet on the 24th! It should be a great time! I will be wearing my tuxedo speedo -> which is an even BIGGER reason you should all be coming to that meet!
  2. Wed., Sept. 29

    by , September 29th, 2010 at 04:48 PM (The FAF AFAP Digest)

    Warm up:

    broomstick twists, 25
    windshield wipers, 25
    squat to wall ball w/10 lb ball, 15
    dead bugs on bosu, 25
    streamline hold on bosu, 1:00
    plyo jacks, 10

    Strength Work:

    bench press w/barbell, 70 x 1 x 10, 80 x 2 x 8
    chin ups, 3 x 6
    bulgarian one legged split squat, 25 x 1 x 10, each leg with plate over head, 30 x 1 x 10, each leg with DBs
    reverse scoops, 30 x 1 x 10, 40 x 1 x 10
    (40 lbs caused me to feel a twinge in the mid scapular area)
    power wheel pike ups, 2 x 10

    Filler = RC exercises

    Quick Solo Swim, SCM @ Gym:

    Warm up:

    600 various

    Main Sets:

    4 x 100 flutter kick w/board @ 2:00
    1 & 4th length kinda fast

    4 x (4 x 25)
    fly drill, fly drill, EZ speed fly, EZ

    4 x 100 dolphin w/fins @ 2:00
    1 & 4th lengths UW

    3 x (4 x 25)
    1-4 = breast alternating dolphin and whip kick
    5-8 = breast with flutter kick
    9-12 = breast alternating dolphin and whip kick

    50 EZ

    Total: 2150 meters


    30 minutes

    (Haven't done this yet, but I plan to.)

    I totally sucked and didn't do this, as I got involved with life.



    I was a little foggy this am, but feel like I got a decent dryland workout in.

    Not doing so well on the diagnosis front.

    JimRude is coming up with some nasty LT sets for me. Perhaps one tomorrow with Speedo.

    Contador gets Jessica Hardy Suspension:

    Rich Roll, ultra geek, loves this guy.

    Updated September 30th, 2010 at 11:22 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  3. Getting back to it

    by , September 29th, 2010 at 04:39 PM (Elise's Fitness Fun)
    Hard to believe that it has been almost two months since I have blogged. I can officially say that I had a very lazy summer. While I did get a few tiny swims and runs in here and there, most of my activity consisted of walking, hitting golf balls, and bowling. Even did some fishing.

    I realized the Auburn meet is only 4.5 months away, so I figured it was time to get back to some focused training. Today, I went down to the Y to swim after lunch and did the following workout:

    Warm-up: 200 swim, 200 kick, 200 pull with buoy

    4 x 75 kick with fins on1:15 - odds are flutter kick on side, evens are dolphin on back

    4 x 50 back with paddles on 1:00

    4 x 25 fly with fins on :45

    100 easy

    Total: 1300 yards


    1. I've lost 5 pounds since Nationals and I have to guess that it is all muscle I have lost. No power whatsoever, but I'm hoping I'll get it back quickly.

    2. Weights to start tomorrow. I like the advice Jazz gave to Fort - 3 days a week - 1 push motion, 1 pull motion, and 1 squat motion. My weight-lifting guru friend has the same philosophy. So, seems like pretty sound advice.

    3. Broke my toe about 5 weeks ago. Now that it seems pretty healed up, may throw in a some two mile or three mile runs here and there.

    4. My big goal for the next year is 2011 LC Nationals. I've got a swimming hole near my house is over 500 yards long and in the narrowest place, 87 yards across. Perfect for some good "long course" training next spring and summer. Of course, I imagine I will be swimming mostly 50s anyway and perhaps 100 free.

    5. I toyed with the idea of doing triathlons this past summer. This is a thing of the past. I'm a power athlete and with my various medical conditions, I don't need to be going out doing hardcore endurance training. I will admit, however, that I do enjoy getting on my bike from time to time and going fast. One day this summer, I climbed a mountain on my tri bike. Not an easy task, but was glad I could still climb well.

    6. Plan to ease back into things. I suspect I won't be up to 3,000 yards for another month.
  4. Sarasota Y Sharks Masters 5:30 AM Workout -09/30/10

    by , September 29th, 2010 at 03:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    1 X 200 3:20 3:00
    4 X 50 :50 :45
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:10
    4 X 50 kick 1:00
    1 X 100 kick 2:10
    4 x 25 sprint kick :40

    1 X 100 moderate 2:00
    4 X 100 descend 1-4 1:45
    1 X 100 moderate 2:00
    4 X 75 descend 1-4 1:15
    1 X 100 moderate 2:00
    4 X 50 descend 1-4 1:00
    1 X 100 moderate 2:00
    8 X 25 fast :45
    Start all descends strong and get faster.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Wednesday, 9/29/10

    by , September 29th, 2010 at 02:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    200 Free with Snorkel
    2 x 100 Kick IM continuous
    4 x 25/30 IM Strong

    With Fins: Kick/Drill/Swim (600)
    8 x 75/1:30
    -25 under water - Dolphin kick
    -25 on surface - mid - scull with flutter kick - High elbows
    -25 Swim Choice - build to fast

    2 x 100 IM/2:00 Moderate pace, work on transitions (1:32-33)
    2 x 100/2:00 - 25 easy - 25 kick - 25 build - 25 easy Choice
    (1st free, 2nd back)
    2 x 100 IM/2:00 Moderate pace (1:32-33)
    2 x 100/2:00 - 25 easy - 25 kick - 25 build - 25 easy Choice
    (same as above)

    8 x 25/40 - 12 1/2 fast - 12 1/2 easy (strong kick out)
    IM order on these
    2 x 100/1:45 smooth - work turns
    (8 x 25/40 - 12 1/2 easy - 12 1/2 fast (good finish)
    IM order on these

    Warm down
    2 x 100/2:00 smooth

    Total: 2700 yards
  6. 9/29/10

    by , September 29th, 2010 at 12:10 PM (The Labours of SwimStud)
    Warm Up
    600 FR

    6 x 200 FR 3:30 add 50 fast with each successive swim.
    4 x 200FR/100 Stroke alternate Weak and Strong Stroke

    Race Set

    8x 25 Sprint 1:00
    10 x 50 Black liners

    300 EZ

    Updated September 29th, 2010 at 02:37 PM by SwimStud

  7. Wed Sep 29 2010

    by , September 29th, 2010 at 10:51 AM (Ande's Swimming Blog)
    Wed Sep 29 2010

    Did not swim Tue Sep 28th

    Subscribe to Ande's Swimming Blog

    Fri Oct 1st we are back in the swim center

    Whitney Coached
    6:00 TO 7:30 am
    Austin Mabel Davis pool
    swam with todd & tyler
    dove in around 6:35

    missed it


    4 x 150 fr on 2:00

    4 x 50 bk

    4 x 150 fr on 2:00

    4 x 50 br

    4 x 150 fr on 2:00

    4 x 50 br

    400 done 50 k 50 with 3 breaths
    Swim Workouts
  8. 9/29 Pratice

    by , September 29th, 2010 at 10:42 AM (Random Nonsense)
    I have come to the conclusion that most people don't get my jokes, and I am ok with this, because most of my jokes aren't funny.

    Warm up
    - 400 free
    - 200 kick on back no fins
    - 400 back
    - 2x100 drill (right, left, catch up, fist)
    - 150 free on 2:00
    - 50 back on 1:00
    - 150 free on 2:00
    - 50 back (supposed to be breast)
    - 150 free on 2:00
    - 50 back (supposed to be fly)
    - 50 free (24.25)
    Main Set
    - 6x150 on 2:00
    - 100 kick on back no fins
    Cool down
    - 200 ez

    My fastest 50 free is a 24.20 unshaved untapered without a tech suit and a 23.96 unshaved untapered wearing legskins, so 24.25 in practice is pretty good for me.

    Apparently I either need to learn to breath faster or not breath during the 50, so I might try a no breath 50 this weekend. I took one breath this morning on the 50 and my coach said I came to a stop and LW said it did slow me down.

    Eye balled, I was out in 11, but that could be anything from my last stroke into the wall to me pushing off the wall, so I can't say it is too meaningful, but I like the sound of it
  9. How do I make it out the door some days?

    by , September 29th, 2010 at 08:29 AM (Mixing it up this year)
    Well today was one of those days I really wanted to sleep in but just could not do it.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins alt by 25 easy/25mod/25 fast
    500 Back kick w/fins alt by 100 fashion model/streamline
    10x100 odds Free@1:30, evens Back@1:45 w/paddles was holding 1:17's on the free and between 1:33-5 on the back
    500 Free drill easy

    Total 3500 yards
  10. More Speed Work, Tuesday, Sept. 28

    by , September 28th, 2010 at 09:10 PM (The FAF AFAP Digest)

    Headed over to Oak Marr around 1:30. Couldn't get there in time to swim with Speedo due to foot MRI. Though I do enjoy his kick set. Did the following:

    Warm up:

    800 various


    8 x 50 double shooters w/MF @ 1:00

    10 x squat jumps off bottom of pool (7 feet deep)

    8 x 25
    odds = build to fast flutter kick shooter or underwater free recovery
    evens = EZ

    4 x 25
    odds = fast flutter kick w/board
    evens = EZ

    50 EZ

    Speed Set/RA Broken 100s w/fins:

    4 x 100 @ 8:00 broken as:
    1 x 50 @ 1:00
    1 x 25 @ :30
    1 x 25 kick @ :30

    150 EZ after each

    Went fly (24, 11 high, 12); back (24 low, 12, 12), breast (30-31, 14, 12), IM (25, 12, 12)

    Last time I did this set with Speedo @ 9:00 and went:

    Odds back and evens evil w/fins
    #1 went 25, 12, 12 (sluggish start)
    #2 went 30, 15, 15
    #3 went 24, high 11, 12
    #4 went 29, 14, 14

    200 EZ

    Total: 2700



    I felt horrible in the water today. Not sure why. Could be lack of solid sleep, combined with allergies. I was sleeping relatively well for awhile, and I seem to have fallen off the wagon again. I got a PM from our resident Dr. Jaegermeister saying, after reading my thoughts in Swimmer, that I was on the right track to help correct this issue somewhat. So I will carry on.

    The water also felt like a bath after swimming at Mason a couple times in a row. Definitely felt more than 84 to me today. A young guy hopped in my lane to swim while I was getting out and went on and on about how cold it was. I just rolled my eyes. It's people like that (and the noodlers) that keep the Rec Center pools at uncomfortable temps for anything but lap swimming and noodling.

    Spoke to a Machine coach for a bit at the end of practice. Wondering why I was practicing solo, slight recruiting nod. He will be at the Sprint Classic coaching some Machine masters swimmers. Sometimes I wonder if masters joining USA teams will result in more USA growth than more masters team growth. USA teams often have more options for swimmers, case in point Speedo.

    My fly still feels kinda bouncy. I think I need to do some easy speed fly to fix this issue.

    Odd Allergy:

    My food allergy doc also called today to tell me that I am, in fact, allergic to pomegranates. What a weird freakin' allergy! And, unfortunately, I have been poisoning myself as I usually add pomegranate juice to my smoothies and sometimes sprinkle the arials on my salad. My darn Gu Brew is even pomegranate flavored. At least this is an easier problem to correct than avoiding gluten and dairy. I hope I will feel better through avoidance; it's bad enough with fall allergies. Several friends agree that this fall is worse than ever.

    Hmm .. I just googled pomegranate allergy at Jimslie's urging. I have zillions of symptoms of this "rare allergy:"

    Runny nose
    Watery eyes
    Sore eyes
    Itchy eyes
    Red eyes
    Throat swelling
    Sinus pain
    Breathing problems

    Lovely! But perhaps this explains why my eyes are in their current state of malfunction.


    I'm wondering about our use of the terms "speed work," "race pace'" and "lactate tolerance." Q and I were discussing it in Patrick's blog. I had thought that race pace work could be done either way -- as speed work with mega rest or as a lactate tolerance set w/less rest so you were still (and more painfully so) battling the lactate and building power endurance. I was thinking of "race pace" as perceived effort for X distance. Is there a more specific usage of these terms?

    Updated September 29th, 2010 at 12:01 AM by The Fortress

    Swim Workouts , Test Sets
  11. Tuesday, 9/28/10

    by , September 28th, 2010 at 06:11 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    Warm up
    400 Swim, 200 free/200 back
    4 x 100 - 25 kick 50 drill 25 build/15sr (did these reverse IM order)

    1 Free and Back
    Focus on good turns!
    1 x 500 build free/20sr
    1 x 400 - 200 build back, 200 build free)/20sr
    1 x 300 strong free/20sr
    1 x 200 strong back/20sr
    1 x 100 stronger free/20sr
    1 x 50 (25 EZ back 25 Fast Free)/20sr
    1 x 25 Fastest Back/80sr (good finish)

    Pull or Kick (500) Use snorkel even on kick
    5 x 100/20sr build
    pulled on odds, kicked evens

    Total: 2875 meters
  12. What's That Blue Thing Doing Here?

    by , September 28th, 2010 at 03:23 PM (Too Neurotic to be Suitably Aquatic)
    I got a new culinary knife yesterday! My buddy, The Man of Action, sent it to me in the mail. It cuts tomatoes, beets, peppers, garlic and greens as easily as my fingertip.

    After 20 minutes of steady bleeding, and hemming and hawing about getting myself to an emergency care place, I finally bandaged up the thing. (Hydrogel is this klutz's new best friend.)

    And of course, my first thought was not "ow" or "I wonder if any part of me ended up in dinner?" but "will this mean I can't swim tomorrow? For a stupid fingertip?"

    I did swim. But it was painful, at times. I tried to keep a bandage on it by rubberbanding my index finger to my middle finger, but that just cut off circulation and I think caused the bandage to come off more quickly. So I let it free, but that little piece of skin that remained hurt like hell when pushing off the wall while flipping and when I accidentally dragged the tip on the water in freestyle. So I did a lot of kicking, and not a lot of yardage. It turned into this:

    500 free, broken: to search for rubber band, to try to find a better hand position, to whine a little, and then to do some random backstroke
    500 kick, IM order by 100's
    500 swim - work through the pain!
    2x250 50 stroke, 150 free, 50 stroke, 1st one kick, 2nd one swim

    Finger was relatively OK afterward, if not gross. And then in the shower I was not careful with my finger and futher injured myself on my towel while drying my hair. Butterfingers McGee, FTW!

    Anybody have a good solution for dealing with such injuries while swimming? Other than making sure I always use the culinary-approved knuckle technique for cutting beet greens from now on? Because this won't be the last time for me.
  13. Sarasota Y Sharks Masters 5:30 AM Workout -09/29/10

    by , September 28th, 2010 at 12:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40
    3 X 200 3:00
    3 X 150 2:15
    3 X 250 3:45

    3 X 100 KICK 2:15
    6 X 50 KICK 1:00
    8 X 25 SPRINT KICK :45

    1 X 100 easy 2:00
    4 X 25 sprint kick :45
    4 X 25 sprint :45
    Three rounds. Short break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Monday, 9/27/10

    by , September 28th, 2010 at 10:46 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Recovery day
    Warm up (800)
    200 swim - no equipment
    100 drill
    200 swim - w fins
    100 pull
    200 swim - w fins and paddles

    Kick/Swim Set (1200)
    1 x 200 Kick/4:00 smooth
    1 x 200 Swim/20sr smooth
    2 x 100 Kick/1:50 build
    2 x 100 Swim/15sr build
    4 x 50 Kick/50 strong
    4 x 50 Swim/10sr smooth

    Total: 2000
  15. Sunday, 9/26/10

    by , September 28th, 2010 at 10:44 AM (A comfort swimmer's guide to easy swimming)
    SCY in Boise with Coach Kelsey

    Test set today
    Warm up
    300 Swim
    300 Pull
    300 (50 kick - 50 drill - 50 swim)
    3 x 100/1:45 build

    Test Set:
    Free: 1 x 100/6:00
    Time (50) 32.41 (50) 34.19 = 1:06.60

    2 x 50/3:00
    Times 1st - 50: 29.72 2nd 50- 31.1

    Back: 1 x 100/6:00
    Time (50) 36 (100) 1:17.32

    2 x 50/3:00
    Times: 1st 50 - 34.60 2nd 50 - 34.66

    Fly: 1 x 50 Time: 33.47

    Warm down
    2 x 250 (100 kick - 50 drill - 100 swim)

    Total: 2200 yards
  16. Feeling too old today

    by , September 28th, 2010 at 08:34 AM (Mixing it up this year)
    Just not moving well today. By the end of workout my right shoulder was feeling left out and decided to start causing me some issues.

    10x100@1:40 Free
    600 Fly kick w/fins alt by 100 kick on side/kick on back
    400 Free kick w/fins alt 50 easy/50 build
    5x200@3:30 Fly w/fins as 50 rt arm/50 lt arm/50 kick on back/50 swim strong
    3x100@1:40 Free w/paddles & bouy
    200 Free easy

    Total 3500 yards
  17. Monday, Sept. 27

    by , September 27th, 2010 at 09:21 PM (The FAF AFAP Digest)

    30 minutes of yoga and stretching


    This was my off day, but figured stretching wouldn't interfere. Otherwise,

    1. I am quite cross b/c I went to the eye doctor today and have an eye infection and keratitis. Again. No contacts for a week. Where are the prescription goggles? I feel like a human punching bag lately.

    2. MRI on the foot tomorrow. Oh joy.

    3. Gossip: The two winners of the Savageman Tri, Desiree Ficker and Philip Graves are dating. He is the best tri in the UK and, some say, will soon be the best in the world.

    4. I feel quite safe in stating that I will never swim the 200 free as a master.

    5. Here's a link to a photo of Mr. Fort from Savageman. I told Mr. Fort he's dead if he orders any photos documenting my travails of that day.

    5. I got out of going homecoming dress shopping when Mini Fort and I got a dress online last night. This is nothing short of miraculous.

    6. I thought the NE SCM Champs were the second week of December. I can't find a lick of info on the meet. And no idea if or where a CZ SCM will be held. Can't decide whether to plan a taper for this time period again ... But if I don't, I can see drifting during this SCY period when I am 49.99.

    7. I wanted to re-print Jazzy's weight lifting advice from Q's blog here to refer to:

    The outline I usually recommend has the following rules, which can all be bent:
    Three days a week.
    Three exercises per workout: one upper body push, one upper body pull, and one umm squatting-type-thing.
    However many sets and reps you want, as long as the whole workout takes less than an hour and you are pushing your limits. Most sets should be between 4-20 reps.
    More than a minute rest between sets, to ensure that you aren't going too light because of exhaustion.

    And example exercises:

    Upper body push
    Any Hammer Strength press (chest or shoulder)
    Dumbbell bench press (flat or incline)
    Dumbbell shoulder press
    Barbell bench press (flat, decline, or incline)

    Upper body pull
    Pull-ups and chin-ups, any grip (mix them up!)
    Any Hammer Strength row or pulldown
    Cable rows and pulldowns
    Dumbbell rows
    Barbell rows
    Rack chins and inverted rows

    Any squat variation
    Any deadlift variation
    Leg press

    Updated September 27th, 2010 at 09:50 PM by The Fortress

  18. Miles to go

    by , September 27th, 2010 at 05:14 PM (Too Neurotic to be Suitably Aquatic)
    I'm 10 miles behind on my FLOG goal of 365 miles for the year. I got 3,100 yards closer today, but the clock keeps ticking in the other direction. And now our swim practice has been cut from 90 minutes to 75... But I'm going to get there! Three months to go.

    The workout today gave me a headache. My head gets soooo hot under the cap and my goggles are too tight. Also, the guys in the lane make me swim really fast with few breaks. This is what was posted as today's workout:

    600, every 3rd 50 - choice (I got a 500 in)
    8x50 choice on 1:00
    4x75 kick choice
    4x75 pull choice

    2x (first time free, 2nd time choice):
    300 swim R30
    2x200 swim R30
    3x100 on 1:40 (only got through this the first time)

    4x75 kick choice no board
    4x75 choice pull

    200 warm down

    I got through most of it, but it was time to shower by the second set of 3 100's. I've become a faster swimmer, but not a faster showerer. I would try to watch the other women to see how they do it, but then I don't want to look creepy.
  19. Need a new Coach Monday

    by , September 27th, 2010 at 05:04 PM (Adventures in Swimming)
    Tried to swim with The Sharks SCY
    Coach Alex

    I tried to swim today.
    I'm still feeling the effects of the drugs from last
    thursday's fun.
    I made it about 20 min.

    Then Alex tells me he stay till we find another coach.
    College and being on the OSU Marching Band is just
    eating up tooooo much time and he'd rather be sleeping in.
    I understand completely. At least he told in person rather than a text message.
    Now comes the fun of finding another good coach.

    Here's what we swam.

    400 Swim 50 Free/50 Back or what ever
    4 x 50 Drill
    2 x100 IM

    15 Min Swim
    4 x 50 Drill
    15 Min Swim

    Like I said I made to about 5 min of the 1st 15 min swim. Felt SLEEPY!!

    Maybe Wednesday will be better.
  20. Sarasota Y Sharks Masters 5:30 AM Workout -09/28/10

    by , September 27th, 2010 at 03:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    Birthday swim for the Coach: 60 X 100 on 1:30 SCY
    Swim Workouts