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  1. Monday 9/2/13

    Monday 9/2

    PM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins
    100 scull w/ snorkel

    8x25 @ :30 one-arm FR w/ strapless paddles (2R/2L)
    8x25 @ :40 side-glide alternating sides (2R/2L)
    8x25 @ :30 odd: B&A drill, even: HP drill w/ snorkel

    On the following "colored" swim, no interval, just took as much time as was needed to check HR for :10 and put on fins.

    300 @ PINK (3:19/24)
    4x125 @ 2:00 kick w/ fins, first and last 25 under H2O no breath
    200 @ RED (2:06/25)
    4x100 @ 1:35 kick w/ fins, first and last 25 under H2O no breath
    150 @ BLUE (1:27/26 <-- more like RED again)
    4x75 @ 1:10 kick w/ fins, first and last 25 under H2O no breath

    150 EZ

    Total: 3700
    Categories
    Swim Workouts
  2. Saturday 8/31/13

    Saturday 8/31

    AM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ fins + buoy
    100 scull w/ snorkel

    10x50 @ :10 rest drill

    Total: 1500

    Thunderstorms ended practice early for me :/
    Categories
    Swim Workouts
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/04/2013

    by , September 3rd, 2013 at 12:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:00 3:00
    1 X 100 kick 2:15 2:15
    Three rounds. Round 1 intervals left, 2&3 right.

    6 X 50 kick 1:00
    1 X 100 swim

    3 x 50 :40 :50 1:00
    4 X 25 fast :30 :30 :30 #4 on 1:00
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    1 X 300 4:30
    6 X 50 :40
    two rounds

    WARM DOWN: 4 X 50 easy

    4350Y
    Categories
    Swim Workouts
  4. Back at the cooler pool and the back is still an issue

    by , September 3rd, 2013 at 09:13 AM (Mixing it up this year)
    The more I think about it I would like to eventually get an endless pool for myself. I hate to share and don't like dealing with the hot water at the Y.

    My lower back and my neck were a problem today so I opted to use my snorkle for my main set.

    500 free
    500 free kick w/zoomers
    10x100@1:40 free w/paddles, bouy and snorkle went 1:31, 1:31, 1:29, 1:25, 1:25, 1:25, 1:25, 1:25, 1:23, 1:23
    500 breast kick
    200 breast pull w/zoomers
    8x25@:45 fly shooters w/zoomers
    300 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  5. Week 49 - Tuesday

    by , September 3rd, 2013 at 08:28 AM (After a long rest)
    We did very little over the labor day weekend and it's hard to believe its over already. I guess the next holiday will be Thanksgiving! So despite an easy weekend I still woke sore and stiff from Saturday. I loosened up after the warmup and despite not feeling great today the workout was ok. The main set was my favorite set I college and it went on and on. This morning was not quite the same but it was still fun.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    5x100 kick on 2mins

    Main set
    Descending 100s starting on 1.30 and reducing by a second per 100 until you can't go anymore.

    Warm down
    400 easy

    total 4500scy

    I ended up doing 29 of the 100s dropping to 1.01 and probably could have made 1 more but screwed up the touch at the end of the 29th 100. I was pleased with this set.

    Tonight I start back in the gym with swim bench and weights, so will no doubt be pretty sore tomorrow.
    Categories
    Swim Workouts
  6. 9|3|13 SCY

    by , September 3rd, 2013 at 08:23 AM (Blog)
    Early AM swim < 40 minutes
    300 warmup

    15 x 50 every 2:00 free, from block

    • 34, 28, 29, 29, 31, 31, 31, 31, 31, 31, 31, 31, 29, 35, 40


    100 warmdown WFS

    It is tough swimming so early. Joints were stiff but at least the body was willing to go.
    Categories
    Uncategorized
  7. 09.02.13 - Monday workout

    by , September 2nd, 2013 at 09:41 PM (Pete's swim blog)
    Swam solo today. Did 4700 yds w/ Mary and Bob on Saturday at HSA. Pretty much expected no turnout on Labor Day. Dave and Roger are resting for triathlons. We didn't make plans to meet at a different time since the pool was opening late today. Didn't feel bad for a solo swim. At times, I was almost self motivated.

    SCY

    600 Warm up

    4 Rounds of:
    * 75 pull - 1:00
    * 25 fly - :30, no breath (I kind of ignored this but did force myself to do 1 up 1 down)
    * 200 IM - 3:00
    * 25 fly - :30, no breath (no breath wasn't happening on :10s rest after a 200 IM)
    * 75 pull - 1:00
    100 Easy

    4 x 200 Kick w/ fins (IM Order by 200)
    1:00 Rest
    8 x 25 - Easy free @ :30, hard fly @ :20
    8 x 25 - Easy free @ :30, hard back @ :20
    8 x 25 - Easy free @ :30, hard breast @:20
    8 x 25 - Easy free @ :30, hard free @:20
    2:00 Rest
    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    2 x 100 Fly - 1:30 (made 1:27s)
    4 x 100 - 1:30 (odds free, evens IM)

    4 x 50 kick w/ fins - 1:15 (25 underwater/25 easy)

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  8. Aug 31-Sept 2

    by , September 2nd, 2013 at 08:40 PM (The FAF AFAP Digest)
    Saturday:

    spin, 90 min

    Sunday:

    off
    -- Had dinner with friends in the North Hills and I carefully studied the way home. Apparently, I need to always head toward the Ft. Pitt bridge.

    Monday:

    Swim/SCY/Solo @ Sewickley Y:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooters w/fins
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    150 EZ

    3 x through w/fins:
    50 fly @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 back @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 breast @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 free @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 EZ @ 1:00 (between each round)

    50 EZ

    kick ultra set:
    20 x (15 AFAP + 10 cruise) @ :30
    -- with board & fins
    100 EZ

    8 x 50 DPS free w/agility paddles @ 1:00
    50 EZ

    Total: 3850


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

    Got in a swim over the long weekend, and it wasn't too bad a one. I couldn't tell if the air quality was poor or I am just out of shape. But my lungs were burning. Hoping to meet up with Jimby tomorrow. Wed night is my first night coaching Team Pitt. I will become expert at writing middle distance stroke workouts. I will probably stay and swim there that night. I am so very much looking forward to not crashing on the bottom of the pool or looking for ledges (Sewickley's bottom goes abruptly from 12 feet deep to 5 feet deep and I always worry about crashing into it off the wall).

    First day of school for Lil Fort tomorrow. She has been dreading it. Unlike Teen Fort, she is not a natural extrovert. Teen Fort is doing well in Cali. She had a great time on her beach camping freshman trip at Point Mugu and is about to embark on her college career (majoring in biochem) tomorrow.

    Updated September 3rd, 2013 at 05:23 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/03/2013

    by , September 2nd, 2013 at 01:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    5 X 100 1:50
    1 X 200 3:20
    5 X 100 1:40
    1 X 300 -

    3 X 100 kick 2:15
    4 X 75 kick 1:45

    4 X (3 X 75 1:20
    Choice. #1:build #2:fast #3:easy

    6 X 200 3:15
    Descend 1-3/4-6
    #3 an #6 are fast

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  10. Another hot pool and a bad back day

    by , September 2nd, 2013 at 12:57 PM (Mixing it up this year)
    Enough said. This was a bad back day.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/snorkle & zoomers
    8x25@:45 torque drill w/snorkle & paddles
    4x25 chest press arms at side w/zoomers
    8x25@:45 fly w/paddles
    4x25 chest press arms in front w/zoomers
    8x25@:45 fly felt good
    200 free EZ
    200 back kick w/zoomers
    8x25@:45 double arm back
    200 fashion model w/zoomers
    200 back w/paddles
    200 back
    500 free kick w/zoomers
    300 free EZ

    Total 4000 yards
    Categories
    Swim Workouts
  11. Grays Lake swim

    by , September 2nd, 2013 at 11:55 AM (Alex's swim journal)
    So three of us met this morning on Jones Island Park and did the second pirate swim. This time diagonally across and down the length of Grays Lake in Lake county, IL. The route measures .531 miles on Geodistance, so a 1.062 mile round trip trek. Here's the screen shot of the route from geodistance.com:

    Click image for larger version. 

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    We met again at 7AM; Dirk drove all the way in from about an hour west of Chicago area. Mike and I followed his navigation on the water, which was spot on. Mike used a medium size ISHOF swim buoy and Dirk let me try out his large-sized one. These things are great... nice visibility and I didn't even feel like it was there most of the time. I liked not having to wear a brightly colored cap on the swim as a result of being able to tow the buoy. In the middle of the lake I rolled over on my back to de-fog my goggles and the buoy was right there; I went vertical for a moment to see if it would hold my weight and it did quite nicely.

    Grays Lake was beautiful. Water was just about perfect in terms of temperature, and it was calm and still for us... swimming on a mirror practically. It was only really weedy for about 25-50 yards on the Jones Island side; the other side had a very mushy bottom, but not much in terms of weeds, so that was nice. Another nice feature of this lake was the lack of motorized boating. there were a few kayakers out and about, but that was it.

    Here's a picture of the park from across the road at the parking lot where we met:
    Click image for larger version. 

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    Here's a view of the lake looking across from our starting point, notice the gorgeous weather we're having (where was that on Saturday AM when we were doing the 5K postal?! ):

    Click image for larger version. 

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    It sounds like Mike and I both did doubles yesterday... since we managed to get an additional workout in after our morning swim... his team practiced Sunday evening and I went back out to Lake Andrea, met Scotty, and did about 1500 in the lap swim area (included about 350 in fly)... Scotty and I are looking forward to having the Kenosha YMCA open again on Tuesday. For now... a rest. It's been a great Labor Day weekend of swimming.

    Thanks also to Dirk for bringing me a copy of the split sheet from the 5K postal attempt. Looks like my first 1000, even as creaky as it felt, still came in at 18:19. The next 1000 was 18:13, then the 3rd K was 18:40 (guess I was subconsciously relaxing right before the final 2K push). I'm very pleased with this swim. Thanks to Dirk and his great lifeguards and timers... next year, fingers crossed, we'll make the full 5K.

    Next weekend: maybe another lake swim, we'll see. Mike is going to do a little reconnaissance for us. It's fun swimming with these guys!
    Categories
    Uncategorized
  12. 9|1|13 Serpente acquatico

    by , September 1st, 2013 at 02:24 PM (Blog)
    SCM - 45 min

    30 x 50 on 1:00
    • first several were mid 50's, then gradually increased to low 40's


    4 x 25 flutter kick on 0:30
    • just barely made these, therefore the other SCM pool might be a little short (or this one long)


    300 drill WF



    Didn't swim yesterday.

    Spent the day and part of evening working in yard. As I was finishing up and walking into the back yard, I noticed my cat frozen in her tracks as I approached. She looked up at me, her pupils were fully dilated and I knew she was on to something. I had my head-light on and thankfully noticed what it was - a copperhead. It was resting in the path to my back yard where I always walk, and if my cat didn't tip me, I could have easily stepped on it for one hell of a miserable envenomation. I can't afford another accident like this (a week in the hospital 3 yrs ago), the body reacts more severe the second time around to both venom and antivenin. I always carry a flashlight at night for this reason, and I am very greatful for my awsome cat.

    I had to extract the snake because it crawled under the sunroom where our cat sleeps. With a garden hose 6 feet away, I guided it with a stream of water to crawl in to a bucket (still marvelled over how I did this). I don't plan to kill it, that's how most bites happen. I also don't have the heart, but I have to figure out a relocation option soon.
    Categories
    Uncategorized
  13. Diamond Lake swim

    by , September 1st, 2013 at 12:21 PM (Alex's swim journal)
    The first in what might become many in this pirate swim series (we certainly won't run out of lakes in Lake county, IL or Kenosha county, WI any time soon)!

    Here was the scene from the parking lot where we started:

    Click image for larger version. 

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    A nice little mist was starting to roll in as we finished. Mike and I had a good swim... nice comfortable pace, the water was nearly perfect. Not a lot of boat traffic, though we did see a waterskier as we were standing in the parking lot after the swim. I just plugged the route into Geodistance and it came up as a roundtrip of .733 miles, so about 3/4 of a mile. We could have taken a more southerly route but there were some fishermen in boats to the south and the inlet I thought we might want to aim for had more boat traffic than our stretch swimming out just north of the park. Here's a shot I took from the boat ramp right after arriving, you can see how inviting it is with the sun just rising behind me:

    Click image for larger version. 

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    The route on Geodistance is marked out here in the satellite image...

    Click image for larger version. 

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    It was good fun; a nice relaxing Sunday morning swim. Tomorrow maybe we'll hit Grays Lake since it is a holiday... 7AM was a great time to start. I texted Scotty (my usual training bud from Kenosha Y) to see if he wanted to do it and he said I was nuts (to which I responded "I am what I eat!"). I'll get him out into the open water one of these days!
    Categories
    Uncategorized
  14. Classification (September-October 2013)

    by , September 1st, 2013 at 12:00 AM (SWIMMER Editorials)
    What is it with our propensity to classify everything? The desire to separate, organize, and name singles and groups of anything seems to be hardwired. I’m pretty sure the hunter-gatherers had collections of the things they hunted and gathered stored up in the Paleolithic version of the freezer-bag-and-Sharpie or the alphabetized spice rack. In the 1700s Carl Linnaeus, the father of taxonomy (the science of naming stuff), wasn’t satisfied with only one label, so every known living thing got two or three names.

    Obviously, Linnaeus was onto something. Based on the highly unscientific data collector known as Facebook, the email we get, and the conversations we’ve had on deck, it’s not so easy to classify swimmers with only one name; many consider themselves fitness swimmers who compete or competitive swimmers who swim open water, etc. So why do we go back and forth over the labels, fitness swimmer and competitive swimmer?

    It’s undoubtedly another human trait to resist labels when they are placed upon us, and often with good reason. Since the dawn of time, humans have had a hard time with the concept of moderation when it comes to labeling—not all have used their powers for good. It’s fine when labeling meant: “This plant will cure your headache; this one will make you bleed out your eyeballs.” But when labels are applied to people, it can bring out the worst in Homo sapiens.

    Whatever type of swimmer you consider yourself, we’re all good. We just want to make sure we’re providing content and services that you find valuable. We’ve labeled this issue as the first “Fitness Issue” of SWIMMER. It is not strictly fitness articles—Pan-Ams was a competitive event and Rich Burns, featured in “From the Center Lanes” would probably not be considered a fitness swimmer by anyone. But it’s a way for us to hunt and gather content that appeals to those who swim for myriad reasons.

    Updated July 1st, 2014 at 10:38 AM by Editor

    Categories
    Staff Blogs
  15. Workout 08/31/13: OW

    by , August 31st, 2013 at 10:11 PM (Maple Syrup with a Side of Chlorine)
    As summer begins to set, new adventures await for the remainder of year with school starting up, OW season winding down, and the Rec reopening on Tuesday! To that point, I was able to sit in on my first class at the Bible college on Thursday, although I missed the first bit due to work (this is why I am auditing the course). That same night, our exchange student from Germany, Lina, arrived later in the evening (with thanks to my friend Ed for picking her up). She is getting used to her new home and family for the year (we all went to the Schaghticoke Fair today, the 3rd oldest in NY state).

    This morning I headed up to the third and final OW lake swim that I organized with the Masters group while the pool has been shut down. Today I picked Adams Reservoir due to its close proximity to town and lack of motorized boats. Over the course of week many folks emailed to say that they might not be able to make it, and it turns out that only Brent joined me, after he ran around the lake twice! Here is the picture I snapped before we splashed:


    I had a feeling that the water would be cool, and under overcast skies the temperature checked in at a warm 67 degrees. The water is clear, but has a reddish tint that is evident when you watch your fingers sweep under your body. It is not terribly long (just shy of a quarter mile) and has an easily defined edge crowded with pine, birch, maple, and other trees. Only three lone kayakers where on the water with us, and I was thinking that this would be a great place for a cable! We went out and back on the western edge from the beach, then headed toward the east edge and checked out a shallow, rocky area about 2/3 of the way down. Total of 0.9 miles in 28 minutes (did I mention before that Brent doesn't like cold water ).

    Refreshing and a beautiful area for a cool swim, so I will be sure to get back as I look for more cold swims to feel out where my "it's too darn cold to keep doing this" point is. Off to get the South Korean boy tomorrow evening, then to enjoy another week of staycation as the kids head back to school on Tuesday.

    Updated August 31st, 2013 at 11:31 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  16. Hot pool, bad back, not a good mix

    by , August 31st, 2013 at 08:19 PM (Mixing it up this year)
    The pool was 86 and my back was really hurting. My neck on the right side is a problem today. Even now it still hurts but a good dose of Doctor Who should help.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/ monofin
    8x25@:45 fly torque drill w/ monofin & paddles
    8x25@:45 one arm fly w/monofin
    8x25@:45 fly kick w/monofin
    8x25@:45 fly fast w/monofin
    5x200@3:00 free w/paddles & bout went 3:47, 3:45, 3:43, 3:40, 3:35 shocked at this given the temperature
    500 free kick w/zoomers 25 high/25 medium/25 deep kick
    300 breast kick
    200 free kick no equipment

    Total 4000 yards
    Categories
    Swim Workouts
  17. Saturday, August 31, 2013 11:30-12:30pm

    by , August 31st, 2013 at 07:03 PM (Fast Food Makes for Fast Swimming!)
    Got into lap swim at the Y. A few other masters swimmers were there, the "younger" ones. I was splitting a lane with a lady named Jen, she was speedy enough that it wouldn't have been bad to circle swim if needed. Tom was also there...they were both looking forward to the group workouts starting in another week or so.

    Warmup:

    600 Free
    8 x 75 SDK on back w/ short fins @ 1:10
    (1200/1200)

    8 x 100 Free Pull
    2 @ 1:30, 2 @ 1:25, 2 @ 1:20, 2 @ 1:15
    I could've gone 2 @ 1:10, but didn't want to.
    (800/2000)

    3 x 200 IM @ 3:30
    3 x 100 IM @ 1:40
    (900/2900)

    4 x 25 @ :30 Odds Fly, Evens EZ Free

    -------------------------------
    3000 yards


    That's enough for me...got my heart rate up a bit too. Quick and simple with a bit of everything.
  18. The end of August

    by , August 31st, 2013 at 05:37 PM (One Stroke at a Time)
    Friday August 30
    Lunch Bunch
    SCY
    Missed warm-up
    3 x 50 kick on 1:00
    3 x 50 kick on 55
    2 x 50 kick on 50
    50 kick on 45
    4 x 100 on 1:25 descend 1-3 with #4 easy
    4 x 100 on 1:30 descend 1-3 with #4 easy
    4 x 100 on 1:35 descend 1-3 with #4 easy
    4 x 100 on 1:40 descend 1-3 with #4 easy
    50-100-150-200-250 pull 10 seconds rest between each distance
    2800 yards

    Saturday August 31
    SCY
    600
    4 x 150 pull on 2:30
    4 x 150 50 kick/50 swim/50 kick on 2:30
    8 x 50 odds free with no breath at turn from flags to flags on 50 evens 25 drill/25 swim IM order on 1:00
    2 x (2 x 25 sprint kick on 35 then 2 x 100 IM on 1:40 then 200 easy on 3:20)
    8 x 25 sprint back 2 on 25, 2 on 30, 2 on 25, 2 on 40
    100 easy
    8 x 25 sprint breast 2 on 25, 2 on 30, 2 on 25, 2 on 40
    100 easy
    2 x (75 on 1:10 then 25 on 30) pull
    100 easy
    4000 yards

    I did a pretty good job of staying wet this August. I had a few rough swims but by and large listened to my body and didn't overdo it. This let me swim 4000 for the first time since the first week in July. I actually had a little umph today as well. So it is onto September.

    Updated August 31st, 2013 at 05:46 PM by MaryR

    Categories
    Uncategorized
  19. 2013 5K postal attempt...

    by , August 31st, 2013 at 02:18 PM (Alex's swim journal)
    Do they have a 3.1-mile postal swim?

    We had to stop early because of thunderstorms... darn, with only 1900 to go!

    After a sluggish start I was feeling really good too. I made the drive over to DeKalb, IL, the Hopkins Park Pool, set up for LCM. There were 5 of us swimming the 5k postal and it was a super nice group: Dirk, who organized it, and some of his teammates, Keith and another Alex, along with Debbie from Rockford, IL. What was nice about this group... aside from the congenial conversation while huddled together under a tarp in a torrential rainfall (in Texas we would have called it a "real gully-washer"), we were all pretty evenly paced, I don't think anyone was more than a half length behind anyone else when we were pulled out of the water. Last year I did the 5K solo, so it felt good to have company.

    I didn't warm up beforehand and determined to use the first 500-1000 as a slow building warm-up, but by the time I got to 1500 I felt like I was really cruising. I loosened up, stretched out my stroke and found a nice rhythm. When we were stopped I was at 3100 meters. My 3000-meter split was 55:12, which I just did some number cranking on and find that this is an average 18:24 per K pace... way faster than my 19:30+/k average last summer. Last summer my 100 pace was 1:57-1:58, this year 1:50.5. And again, I might have actually been swimming a little bit faster pace as I loosened up in the second and third kilometers (I'll find out when they e-mail me the splits). I'm pretty sure I was on pace for something like a 1 hour, 30-31 minute 5K, which would have crushed last year's 1:37:40. Here was my wrap-up after that 2012 5K:

    http://forums.usms.org/entry.php?238...Postal-results

    I've made a lot of progress in the 13 months between these two 5K postal attempts... just sorry we didn't get to finish it out this year. We had a good time nonetheless, and I really thought I wouldn't even have a chance at another attempt this season with lack of LCM pools available in the immediate area, so this was just a bonus swim for me! And I'm feeling so much more confident this year than last... a long way to go yet, but happy with the progress.
    Categories
    Uncategorized
  20. Friday, Aug 30

    by , August 31st, 2013 at 10:54 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Masters

    Warm up: OMO

    650 various
    100 scull
    10 x 25 shooters

    Main Sets:

    assigned 600 choice
    -- I did 8 x 50 fly drills (single arm & caterpillar)
    300 kick
    5 x 50 build second 25
    -- I did them burst SDK + cruise
    3 x 50 off the blocks
    -- I did 25 AFAP + 25 EZ (2 free, 1 fly)
    50 EZ
    20 x 25 sprint @ 1:00
    -- I did 16 (potty break), 8 kick + 8 swim
    100 EZ
    1 x 50 AFAP kick
    -- back w/fins, :24, went off course the second length and hit lane line looking for ledge where pool precipitously goes from 10 to 4 feet
    50 EZ
    8 x 50 smooth DPS free w/Jimby @ 1:00

    Total: 3150


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

    Three days in a row of swimming! Quasi-miraculously for me. Not sure what is on the agenda for Labor Day Weekend. Hope everyone has a great one!
    Categories
    Swim Workouts