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  1. Friday 05172019

    by , May 17th, 2019 at 01:23 PM (aztimm's training blog)
    Friday AM solo swim @ Sendero Springs (SCY)

    one of my downward ladder sets:

    1000 w/u various
    900 swim free (12:43)
    800 swim w/fins (mixed in some back and breast) (11:22)
    700 free (9:56)
    600 pull w/Agility paddles + buoy (8:03)
    500 free (7:04)
    400 pull w/Catalyst paddles + buoy -- did 450 by mistake, then an extra 50 (5:58 + :38)
    300 free (4:17)
    200 breast (3:05)
    100 free...what I had left! (1:13)

    100 easy kick w/board + fins
    300 w/d

    TTL: 6000 yards

    Back: 175 yards
    Breast: 450 yards
    Free: 5275 yards
    Kick: 100 yards

    my speedy friend showed up around 7am, just as I was feeling like fading away, perfect timing to give me someone to chase. was a good set for how I felt today.
    Categories
    Swim Workouts
  2. 5/16/19 Workout

    by , May 16th, 2019 at 08:30 AM (Swimming Through Jello)
    Thursday, 5/16/2019 Pool Workout

    3x{100 fr 1:25/100 IM 1:35/100 bk 1:45/100 k 1:55}
    //Tried the faster intervals today for Thursday warmup. Went alright.

    4x{250 fr or p 3:15
    150 mix IM 2:30
    100 fr build 1:45
    50 fast k IMO 1:00}

    6x50 dr/ch ez 1:00

    2x4x25 :30 o/c/UDK/ez

    100 warmdown

    4000y

    Main set did not go particularly well. Lungs just not there yet, I had a very hard time catching my breath. Survived though, that's all that matters at the moment.
    Categories
    Uncategorized
  3. Wednesday 05152019

    by , May 15th, 2019 at 02:47 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero Springs (SCY)

    1400 w/u various

    100 kick w/board + fins
    2 x 125, done 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins
    2 x 125, done 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins
    100 kick w/board + fins
    25 easy free w/fins
    25 fast fly w/fins
    400 stretch out swim w/fins (5:37)
    25 easy free w/fins
    25 fast fly w/fins
    100 kick w/board + fins

    100 easy

    4 x 400 @ 6:00 (5:34, 5:29, 5:28, 5:25)

    4 rounds:
    * 25 free @ :30
    * 50 breast @ :55 (:37, :40, :37, :38)

    2 x 150 pull w/Agility paddles + buoy @ 2:10

    200 w/d

    TTL: 5300 yards, 88 minutes

    Fly: 100 yards
    Back: 175 yards
    Breast: 425 yards
    Kick: 300 yards
    Free: 4300 yards

    got there a little earlier but stayed probably as long as normal. when I was doing my 400s, a guy about 2 lanes over seemed to be a similar speed. I'm not sure what he was doing, but it was nice to have someone to pace off of. No, I didn't plan to descend those, it just happened that way. my lungs felt like they were burning when I finished...then after 25 free went right into some breast!

    I finally signed up for the local meet last night:
    https://www.clubassistant.com/club/m...509&smid=12264
    Swim Meet Events
    Event Number Sex Distance Stroke Time
    2 Men 200 LCM Breast 3:33.00
    4 Men 400 LCM Free 5:50.00
    7 Men 200 LCM Free 2:40.00
    11 Men 100 LCM Breast 1:38.00
    15 Men 50 LCM Breast 48.00

    I'm slightly worried about the time between the 200 breast and 400 free. I'm hoping that there will be at least one slower heat of 400 (maybe a faster heat of 2breast) in between; that could give me 10-15 minutes rest (20 if I'm very lucky, I don't think the 100 fly will take too long).

    I really need to be doing more breast in my workouts.... Probably almost twice the amount, and more quality too.
    Categories
    Swim Workouts
  4. 5/14-5/15 Workouts

    by , May 15th, 2019 at 08:09 AM (Swimming Through Jello)
    These past two workouts really took me out of my comeback comfort zone. Hopefully helping me get back on track again.

    Tuesday, 5/14/2019 CrossFit Workout (PM)

    Warmup - cardio, stretching, pullup warmup, barbell warmup

    Strength - Clean + FS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 185/2+1, 165/2+2
    //Urgh. Leg strength is coming along slowly. Frustrating, but I know it's going to take time.

    Conditioning - for time
    30 hang power clean 95#
    30 lateral jump over bar burpees
    30 chest to bar pullups
    30 shoulder to overhead 95#
    9:24
    //Took it out too fast and ran out of gas in the middle of the pullups.


    Wednesday, 5/15/2019 CrossFit Workout

    Warmup - circuit with TTB, jumping, stretching warmup, barbell warmup

    Strength - Back Squat - 95/3, 135/3, 165/3, 185/3, 205/3, 215/3, 225/3
    //I was expecting this to be a "reach" weight today and it was pretty close to limit for now. Happy with it.

    Conditioning -
    EMOM 5 RKBS 70# (10x5)
    EMOM 5 Assault Bike calories (10x5)
    EMOM 5 TTB (8x5)
    EMOM 5 burpee box jumps (10,7,7,7,10)
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  5. Monday 05132019

    by , May 13th, 2019 at 12:12 PM (aztimm's training blog)
    Sunday:
    Arrived home around 2pm.
    Got car unpacked, unpacked stuff from trip.
    2:34pm: was in the water at Sendero
    (I don't remember exactly what I did, but got in 4800 yards, and it felt magical after traveling).


    Monday AM solo swim @ Sendero Springs (SCY)

    1400 w/u various

    100 kick, w/board + fins

    2 x 125, 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins

    2 x 125, 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins

    100 kick, w/board + fins
    25 easy free w/fins
    25 fast fly w/fins
    500 free, stretch-out swim, w/fins (6:57)
    25 easy free w/fins
    25 fast fly w/fins
    100 kick, w/board + fins

    100 easy free

    2 x 500 @ 7:30 (7:07 and 6:58)
    4 x 50 breast @ 1:00 (:39, :43, :41, :42)
    2 x 300 @ 4:30, pull w/Agility paddles + buoy (4:00, 4:05)

    300 w/d various

    TTL: 5100 yards, 82 minutes

    Fly: 100 yards
    Back: 200 yards
    Breast: 450 yards
    Kick: 300 yards
    Free: 4050 yards

    air temp was around 60. water felt a little cooler than yesterday (I felt warm then), but it could have been the air helping.

    the pool was crowded when I got there and I went to the far side, which gave me great views of the sunrise later in the set. plus I don't often go to that side, so a different perspective on things. just felt really good in the water.

    then before I showered, I weighed myself (have a fancy Tanita scale):
    weight: 178.8
    body fat: 12.7%
    BMI: 25.0
    that's the lowest for everything since I was cycling centuries, around 5-6 years ago. when I travel I eat horribly, so I'm sure the weight will creep back up to my normal by the end of the week (usually around 182).
    Categories
    Swim Workouts
  6. Monday 5/13/19

    AM “let’s call it 35 meters” Solo @ Disney Port Orleans Resort, Orlando “Vacation Day #3”

    Finally got to the pool this morning. Going to call the length I swam about 35 meters given stroke count. Got 20 lengths easy FR and then 4x 3x35 k/dr/sw RIMO.

    Side note: Disney World is NOT the happiest place on earth. My two children spent the majority of the time over the last two days at the park crying and complaining about (in no particular order): the heat, having to walk, getting wet (when it rained), not enough characters to meet, too many characters to meet (sensory overload), etc. Anyways, waiting on bus to head to cruise ship. Still hoping to get a swim in tomorrow in Nassau.

    So glad to be getting away from Disney World.

    Total: 1300 (when you count paddling around to help my kids in the pool as well)
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  7. 5/13/19 Workout

    by , May 13th, 2019 at 08:51 AM (Swimming Through Jello)
    Monday, 5/13/2019 Pool Workout

    Body felt better but pool deck and pool were legit cold this morning (for me) and I still have not much insulation back.

    3x400 (100 fr/100 k/100 dr/100 ch) :30 rest

    3x{100 50 6-1-6/50 overkick 2:00
    100 pull br7 1:50
    50 fast 1:00 (fl/br/fr)}

    3x{3x50 fr :50
    1x50 k fast 1:20
    3x50 k 1:10
    1x100 fast 2:10 (fr/p/fl)}

    6x50 dr/sw ez 1:00

    3600y
    Categories
    Uncategorized
  8. 5/11/19 Workout

    by , May 12th, 2019 at 12:28 PM (Swimming Through Jello)
    Saturday, 5/11/2019 Pool Workout

    Felt hoooorible in the water! I think my legs were not happy after softball Thursday, hadn't done any cutting/acceleration type movement since I got sick. So I had some intermittent foot and calf cramps and my hip flexors were/are really sore so my breaststroke kick was fairly nonexistant!

    4x200 :30 rest
    1 - fr
    2 - r/l arm x50 choice
    3 - SKiDS fr/br
    4 - IM

    //One of my teammates turned 50 Saturday, so we did...

    50x50 :50
    I did it as (if I remember right)
    4 - fr
    8 - k/fins
    8 - pull
    8 - k/fins
    12 - 3 fr/3 br
    8 - k/fins
    2 - fly

    6x50 dr/sw 1:00 EZ

    16x25 VS :30 - 4 fl/4 fr/4 k/fins on front, 4 k/fins on back

    200 warmdown

    4200y

    Then I had a snack and stretched out, spent next 2 hours doing start/turn demos for club team mini clinic. Which was more taxing than I expected!
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  9. Friday 5/10/19

    PM LCM w/ Trip @ LRRC "Friday Fly Day" (air temp: 57! water temp: 67.9!)

    400 swim every 4th 25 body wave w/ SNKL
    5x100 @ 1:40 FL 25 UW/25 R arm/25 L arm/25 bld w/ SNKL
    4x100 @ 1:40 FL kick w/ fins + SNKL
    odd: w/ BD
    even: H.A.S.

    8x25 @ :35 V.S. FL

    2x
    200 @ 3:00 1st/4th 50 STRONG FL
    200 @ 3:00 2nd/4th 50 STRONG FL
    100 @ 3:00 EZ

    200 EZ

    Total: 2700

    Very sore from doing 6000 yesterday. Also the weather took a turn for the worst here in Little Rock. 57 and rainy is NOT the weather one should expect here in mid-May! Today was a struggle for sure!
    Categories
    Swim Workouts
  10. Mediterranean Diet and Cardiovascular Events in Women

    Mediterranean Diet associated with fewer cardiovascular events in middle aged women, according to a study published online December 7, 2018 in the JAMA Network. 25,994 US women in the Women’s Health Study were evaluated and then followed for 12 years. Those who adhered closest to the Mediterranean Diet, a diet high in fresh fruits and vegetables, nuts and seeds, whole grains, with some chicken and fish, and low in red meat and dairy products, had about a 25% lower relative risk of cardiovascular events than those who adhered the least. The researchers found that the causes were most likely reduced overall inflammation, lowered blood glucose and increased insulin sensitivity, as well as reduced body mass index. Blood pressure was also somewhat lowered, and the lipid profiles were also improved. This compares favorably with the risk reduction seen with statins.

    https://jamanetwork.com/journals/jam...rticle/2717565

    Posted by Jessica Seaton
  11. Friday 05102019

    by , May 10th, 2019 at 04:21 PM (aztimm's training blog)
    Friday AM group swim @ Wilkes-Barre, PA CYC (SCY)

    visiting family in NE PA and met up with a gal who I met in AZ a few weeks ago swimming SCAR. we actually went to the same high school (about 10 years apart); neither of us swam in school, but both swim now. she regularly swims with another guy, so we had 3 doing the same set (I bailed early):

    350 w/u

    200 kick, board...no fins!
    (I mixed in some drills where I put the board between my legs)

    3 x 550 @ 8:00 (they did 500s)

    12 x 25 @ :30, IMO (I did fly drill)

    4 x 300 @ 4:15 (I think they did 250s)

    12 x 25 @ :30, just 1 breath

    500, wearing what seemed like a HUGE parachute!

    500 swim

    100 w/d

    TTL: about 5100 yards, 90 min


    my high school used this pool for the swim team...well the facility's pool, but the pool itself was a different one. this one was built about 15 years ago, an extension off of the back of the old building. they hosted a masters meet once, which seemed to do well, but of course when I wanted to do it one year the meet director spaced out and that was it.
    a friend from high school (who was on the swim team) used to coach a kids group here, and on a prior visit I swam with them, so I had been in this pool before.
    it was nice to actually swim with others, doing mostly the same thing (I added 50 here/there rather than just stand around).

    I hadn't used a parachute in years! when I swam with the Mesa masters team, Paul used to have us do that once in a while. I went from being super speedy to being the slowest of the 3 today. I might have to add one to my toy bag... I hadn't done breath control in ages either. or specific IM sets. maybe I just need to drop in with a masters team every once in a while.

    at least now when I visit, I can just give these folks a shout and show up.

    oh the pool was extremely busy. we were in 2 lanes, there were a few other lap swimmers, a few triathletes. then suddenly a water polo group showed up and took 3-4 lanes. it really is nice to see so much aquatic activity in my hometown. and I did give the friend who used to coach a guilt trip, maybe he'll get back in the water (funny that everyone who swam on the swim team then, winning our division at states even, none of them swim anymore).
    Categories
    Swim Workouts
  12. Thursday 5/9/19

    PM LCM Solo (first half) and w/ Trip (second half) @ LRRC "Keepin' it movin'"

    500 swim w/ SNKL
    6x100 @ 1:50 k/sw/dr/bld
    odd: I.M.O. (skip FR)
    even: FR
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    10x100 @ 1:30 FR kick w/ fins + BD
    - add SNKL and focus on body alignment for last 5

    5x200 @ 2:50 D1-5 pull w/ paddles + SNKL (2:37, 2:36, 2:34+, 2:33+, 2:31)

    100 @ 1:30 WHITE
    200 @ 3:00 WHITE
    300 @ 4:30 WHITE
    400 @ 6:00 WHITE
    400 @ 6:00 N.S. WHITE/PINK
    300 @ 4:30 N.S. WHITE/PINK
    200 @ 3:00 N.S. WHITE/RED
    100 @ 1:30 N.S. WHITE/RED

    3x100 @ 1:40 FAST (1:10, 1:08+, 1:09)

    200 EZ

    Total: 6000
    Categories
    Swim Workouts
  13. 5/9/19 Workout

    by , May 9th, 2019 at 08:37 AM (Swimming Through Jello)
    Thursday, 5/9/2019 Pool Workout

    3x{100 fr 1:35/100 IM 1:45/100 bk 1:55/100 k 2:05}
    //Might be about ready for the faster intervals here again.

    6x200 4:00 - 50 st/25 fr/50 st/25 fr/50 st
    1 - st k/dr/DPS
    2 - st r arm/l arm/build
    3 - st DPS/build/fast

    Did 1 round back, 1 round breast. Lots of rest of starting to sort my stroke back out. Lungs not back yet, they were screaming during long pullouts!

    6x50 1:00 dr/fr ez

    3x{100 pull 1:35 br4
    75 bk 1:25 6 UDK per wall
    50 fr build :55
    25 fast :35}

    200 warmdown

    2 lane rope drags (since we had lane line duty this morning and had a couple left to put in at the end)

    3750y

    Got church softball league starting tonight, should be fun. We'll see how well I can field at this point!
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    Uncategorized
  14. Wedneday 05082019

    by , May 8th, 2019 at 08:58 PM (aztimm's training blog)
    Tuesday:
    AM: got in 1600 at the gym after other gym stuff
    PM: stopped by Deep Eddy and got in about 1700 (the pool is 33.3 yards long) after work/before a meeting


    Wednesday AM solo swim @ Sendero Springs (SCY)

    1100 w/u various

    100 kick w/board + fins
    2 x 125, done as 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins

    2 x 125, done as 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins

    100 kick w/board + fins
    25 easy free w/fins
    25 fast fly w/fins
    400 swim w/fins, done as 75 free/25 stroke
    25 easy free w/fins
    25 fast fly w/fins
    100 kick w/board + fins

    100 easy free

    2 rounds of:
    * 300 @ 4:30
    * 2 x 150 @ 2:15
    * 3 x 100 @ 1:30
    :30 rest between rounds

    100 easy free

    50 fast breast @ :55
    50 easy free @ :55

    50 fast breast @ :55
    50 easy free @ :55

    100 fast breast (1:30)

    300 w/d various

    TTL: 5100 yards

    Fly: 100 yards
    Back: 225 yards
    Breast: 450 yards
    Kick: 300 yards
    Free: 4025 yards

    There was a constant drizzle while I swam, maybe a little actual rain here/there. I was thinking the lifeguards would have pulled me but I managed to get in my full workout.
    Even though I swam last night I still felt good today. Really enjoyed that, "fun with 300s set."
    Categories
    Swim Workouts
  15. Wednesday 5/8/19

    AM SCY Solo @ LRRC "Threshold Kicking!"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    3x
    25 @ :20 FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    50 @ :40 FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    75 @ 1:00 FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    100 @ 1:20 FR kick w/ BD
    25 @ 1:40 FLOAT w/ BD
    ** Made the FR kick the first two rounds, but on RD3 was :19+, :41, 1:01+, 1:21+

    350 EZ (50 BK/50 FR)

    Total: 2400

    Well I had planned to double today, but it proved fortunate that I attempted the double, because around noon, heavy storms rolled in. I had still planned to swim in the rain, but then came the thunder and lightning. So my double turned into a single. But honestly, my legs have been tired all afternoon from this morning's workout, so maybe it was a blessing in disguise!
    Categories
    Swim Workouts
  16. 5/7-5/8/19 Workouts

    by , May 8th, 2019 at 08:45 AM (Swimming Through Jello)
    Tuesday, 5/7/2019 CrossFit PM Workout

    Warmup - stretching, plyos, running, PVC warmup

    Strength - A) Split Jerk - 95/2, 135/2, 165/2, 185/2, 205/2
    //A little rickety, but better than I expected for this point in the comeback.

    B) Bent-over Row - 115/8,8,16

    Conditioning - 3 rounds
    15 hand release pushups
    9 pullups (butterfly)
    200m run
    4:52

    //Super ran out of gas by the end. Lungs have a lot of catching up to do.

    Wednesday, 5/8/2019 CrossFit Workout

    Warmup - plyos, KB warmup

    Strength - Deadlift - 135/5, 185/3, 225/2, 275/2, 295/2, 320/2
    //Went up really, really slow, but it went up. So I'm not quite back at square one, but not too far off. My first CF workout (and first time deadlifting) 7 years ago I maxed out at 285 for a single.

    Conditioning - EMOM 12
    1 - 15 KB goblet squats 53#
    2 - 12 cal assault bike
    3 - 6 DB push press per arm 40#
    //Scaled down from the prescribed weights but still almost died.

    I figured some goals I have for next winter/spring season. Partly extra motivation on the comeback trail here, partly to guide my training over the next year. I don't know why I'm doing this to myself but I'd like to get some of my middle distance chops back. So, in that vein, my goals for next year (hopefully Spring Masters Nationals?) are sub-2:00 200 fly and sub-2:10 200 breast. Two more barriers I never really had a chance to break in college. We'll see how it goes.
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  17. Tuesday 5/7/19

    PM LCM w/ Trip @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ :15 rest breathe 2-4-6 by 50 pull w/ SP

    400 @ 6:00 SMOOTH (5:39)
    400 @ 8:00 faster than #1 (5:29)
    800 @ 11:00 FAST (10:04) <-- N.S.'d it 5:04/5:00
    100 EZ

    3x100 @ 1:40 SMOOTH and STRONG (1:13, 1:13, 1:12+)
    200 EZ

    Total: 4200

    Updated May 7th, 2019 at 09:24 PM by Calvin S

    Categories
    Swim Workouts
  18. Monday 5/6/19

    PM LCM w/ Trip @ LRRC

    200 swim
    200 kick
    200 pull
    200 swim

    9x200 @ 3:00 D1-3, 4-6, 7-9
    2:46, 2:36, 2:27
    2:45, 2:37, 2:27
    2:45, 2:35+, 2:24+

    100 EZ
    3x100 @ 1:40 BEST AVG (1:08, 1:08+, 1:08+)
    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  19. Monday 05062019

    by , May 6th, 2019 at 02:21 PM (aztimm's training blog)
    Monday AM solo swim @ Sendero Springs (SCY)

    1500 w/u various

    100 kick, w/board + fins

    2 x 125 (25 drill/25 free/25 stroke/25 free/25 drill)
    25 easy free w/fins
    25 fast fly

    2 x 125 (25 drill/25 free/25 stroke/25 free/25 drill)
    25 easy free w/fins
    25 fast fly

    100 kick, w/board + fins

    25 easy free w/fins
    25 fast fly

    500 swim w/fins (75 free/25 stroke)

    25 easy free w/fins
    25 fast fly

    100 kick, w/board + fins

    main sets:
    4 x 300 @ 4:30 (4:10, 4:14, 4:11, 4:09)

    100 easy

    3 x 100 @ 1:45, done as:
    * 50 breast/50 free
    * 25 free/50 breast/25 free
    * 50 free/50 breast
    100 easy free @ 1:45
    100 fast breast

    300 pull w/Agility paddles + buoy

    300 w/d various

    TTL: 5400 yards, 90 min

    Fly: 100 yards
    Back: 300 yards
    Breast: 550 yards
    Kick: 300 yards
    Free: 4150 yards

    I actually tried to swim yesterday. Drove to Creek Side, but it looked way too busy (parking lot was a mess), didn't even get out of my car. Drove to Sendero, but that was closed for a swim team party. Briefly thought of driving to Deep Eddy...but with Barton Springs closed due to flooding on Friday, I'm sure that was crazy. Just wasn't in the mood for the gym pool. Probably need a break anyway, after 6 straight days.

    today's swim felt pretty good. I always try to get in at least 10% non-free; today was about 20% (10% breast). I always feel like I'm in better shape when I swim at least a 100 of each stroke during a workout.

    those 300s just felt so smooth. I like doing different distances, gives me a taste of a little controlled swimming.
    Categories
    Swim Workouts
  20. 5/5/-5/6/19 workouts

    by , May 6th, 2019 at 02:03 PM (Swimming Through Jello)
    Friday/Saturday trip to Indy for a wedding, Sunday drove back in the morning with enough time to get all the prep work for the week done + lawn mowing + a workout.

    Sunday 5/5/2019, Garage Weights

    Superset:
    Deadlift - 135/5, 185/5, 225/5, 245/5, 255/5, 265/5
    DB A/Y/Ts - 5s/10x5 each movement
    DB bicep curl - 25s/8x5

    Took video of last set of deadlifts: 1) I am still super scrawny and look super-uncoordinated with the barbell, so lots of work to do there still, and 2) My male pattern baldness, pretty much undetectable a year ago, has *really* accelerated... almost a lost cause at this point!


    Monday, 5/6/2019 Pool Workout


    400 fr/300 as 50 dr-25 sw/200 k/100 fr build

    8x50 k 1:05 (fl/bk, br/fr)
    3x150 pull br3 2:30
    8x100 o-k 1:50, e-fr 1:30
    3x150 pull br3 2:30
    8x50 IMO FAST/ez x25 1:00

    8x50 warmdown 4-pull rev paddles, 4-IMO dr/sw

    3900y

    Getting better! Strokes starting to feel a little more natural but hard to get stroke rate up to sprint and endurance is lagging way behind.
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