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  1. Budapest Week 8 - Monday

    by , June 19th, 2017 at 01:19 PM (After a long rest)
    I had a great fathers day and spent time with my wife, both my kids and my mum and dad; cant ask for much more than that. Despite a nap yesterday I was really tired this morning and probably well overdue a day off or at least a full blown recovery day. The way my schedule is working out I start to back off when I go to training camp with the kids on 4th July so I should start to feel ok I guess sometime after that. This morning I felt exhausted! Monday tends to be very aerobic centric and today was no exception.

    Pool Setup LCM
    Warm up
    400 free with snorkel
    6x50 catchup on :55

    Main Sets
    3x(2x50 back drill on :55, 200 free on 2:40, 100 back on 1:25)
    3x(50 fast kick on 1min, 100 kick as 50 fly, 50 flutter on 2mins, 50 kick as 25 fast, 25 smooth on 1min)
    3x(5x100 free Rd1 on 1:30, Rd2 on 1:20, Rd3 on 1:15)
    200 easy
    3x(300 free on 4mins, 100 back on 1:30)

    warm down
    200 easy

    Despite doing ok today I just never really got going. The transition set was surprisingly hard and the closest I came to feeling good today was on the 15x100s where I made all of them. The 300s at the end felt horrible and I just felt steam rolled today. Just no energy and very tired.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 6/20/17

    by , June 19th, 2017 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:30]
    4 x 100 2:00 [1:45] [50 fist drill/50 swim]
    6 x 50 1:15 [1:15] stroke 2 of each

    Main set
    6x
    1 x 50 1:15 [1:15] kick
    1 x 50 1:15 [1:15] stroke
    1 x 50 1:00 [1:00] free

    Free/pull set
    2x
    4 x 100 1:40 [1:30]
    1 x 400 6:20 [5:45] neg split
    Rest 1:00
    8 x 50 1:00 [:50] fast

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  3. Budapest week 7 - Sunday

    by , June 18th, 2017 at 05:18 PM (After a long rest)
    Yesterdays practice really took it out of me and despite a great nap and a good night of sleep I was tired this morning. Some coffee and breakfast helped enormously and despite feeling run down I had a really good weights and dry land workout today.

    Weights
    10 minutes on stationary bike. Heart rate to 145
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    10 minutes on stationary bike. Heart rate to 145
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    10 minutes on stationary bike. Heart rate to max
    4x:30 on ski machine. 4 of use took it in turns to do 30 seconds afap on the ski machine working triceps

    Pool setup LCM
    400 free with snorkel
    6x50 catchup on :50
    300 easy

    My mum and dad are out visiting and I met my dad at the pool and the we went to Starbucks for a coffee after workout which was a really nice Father's Day treat.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 6/19/17

    by , June 18th, 2017 at 01:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] 25 fist drill/25 swim
    4 x 50 1:15 [1:15] stroke
    4 x 100 1:45 [1:30]

    Sprint set
    6 x 50 1:15 [1:15] stroke alt 1fast/1easy
    6 x 50 1:05 [1:00] free alt 1fast/1easy

    Main set
    3x
    1 x 100 2:30 [2:15] kick
    1 x 100 2:15 [2:15] stroke choice
    1 x 100 2:15 [2:15] IM

    Free/pull set
    2x
    1 x 200 3:20 [3:00]
    1 x 200 3:00 [2:45]
    1 x 200 2:50 [2:30]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  5. Budapest week 7 - Saturday

    by , June 17th, 2017 at 02:09 PM (After a long rest)
    I went to bed early last night and slept well but again was tired this morning. On the dive sprint 50s yesterday I tweaked my left shoulder by not getting my hand started locked. It would normally not be a big deal but I have a small tear in my left rotator cuff. This morning it hurt until after warmup.

    Pool setup LCM

    Warm up
    400 free
    6x50 catch-up on :55

    main sets
    12x50 free on :45 trying to get 10 seconds rest per 50
    5x100 kick on 1:50
    100 easy
    8x100 free on 1:50 at 400 pace
    200 easy
    200 back fast
    200 easy
    12x25 with fins underwater on :35

    warm down
    400 ez free

    i was :36s on the transition set of 50s. On the kick I was coming in on 1:40s. The 8x100s I was 1:08s except for #6 and #7 where I was 1:09 and 1:10. On the 200 back I was 2:32/33 which I was very happy with. I was really tired after practice.
    Categories
    Swim Workouts
  6. Budapest week 7 - Friday

    by , June 16th, 2017 at 07:10 PM (After a long rest)
    It's been a really long week this week. I slept well last night but as has been the case most of the week, I did not have enough sleep. Today I am hosting our company stakeholders meeting with about 700 or so attendees; and th theme is Turn back time by sonny and Cher. I am playing Cher. Lucky me. Who does not want to see an English man in drag?

    todays workout was pretty tough.

    Pool setup scy

    Warm up
    400 Free with snorkel
    6x50 catch-up on :50

    Main sets
    400 kick
    3x(200 back on 2:30, 200 free at 2:15, 2x50 free on 32.5 or back on :35, 100 easy on 2mins)
    200 easy
    Drop a second 50s free starting at :40
    200 easy
    10x50 streamline back kick with fins on :40
    4x50 dive sprint 50s free

    Warm down
    300 free breathing 3,5

    I did ok on the 200s back going 2:19,2:16,2:16 by round, then consistently held 2:07s on the 200s free and then 30/31s on the free and 33/34 on the back. On the descending 50s I got to :30 which was ok. On the dive Sprints we'd were going on about 3mins and was :24,:25,:24,:25. I just don't feel that great on the 50s but the times were fine.
    Categories
    Swim Workouts
  7. Budapest week 7 - Thursday

    by , June 16th, 2017 at 07:03 PM (After a long rest)
    Weights/Dryland
    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x15 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 12.5lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    10 minutes on stationary bike on highest setting trying to get my heart rate above 150.
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    10minutes of stretching

    Swimming pool setup LCM
    400 Free with snorkel
    6x50 catch-up on :50
    6x100 kick with fins on 1:30
    8x50 back on :55
    300 free 30 strokes per 50
    Categories
    Swim Workouts
  8. Budapest week 7 - Wednesday

    by , June 16th, 2017 at 06:58 PM (After a long rest)
    Warm up
    400 Free with snorkel
    6x50 catch-up on :50

    Main sets
    12x50 kick on :50
    2xbroken 100 #1 25,50,25 #2 4x25 with 5 after 25s and 10 after 50s to your feet on 4mins
    200 between broken swims
    2xbroken 50s #1 from push, #2 from dive with 10 at 25 on 3mins
    100 between broken swims
    4x100 as 25 free, 50 fly, 25 free on 1:40
    8x50 on :55 as 25 dog paddle, 25 free
    3x500 on 6:15 #1 breathing 3,5 by 25s, #2 overkick, #3 build each 100 by 25

    Warm down
    300 kick

    Sent from my iPad
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters GOLD Workout 6/15/17

    by , June 14th, 2017 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Birthday swim: 49 x 100 1:40 [1:30]

    -OR-

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 1:45 [1:30]
    3 x 100 2:15 [2:00] IM/stroke
    3 x 100 2:00 [1:45] 50 fist drill/50 swim

    Main set
    1 x 200 5:00 [4:30] kick
    1 x 200 4:00 [3:45] 50st/50fr/50st/50fr
    1 x 200 3:30 [3:00] free mod
    2 x 100 2:30 [2:15] kick
    2 x 100 2:15 [2:00] IM
    2 x 100 1:45 [1:30] free neg split
    4 x 50 1:15 [1:15] kick
    4 x 50 1:15 [1:15] stroke choice
    4 x 50 1:00 [1:00] desc 1-4

    Free/pull set
    5 x 200 3:00 [2:45] long & strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  10. Budapest Week 7 - Tuesday

    by , June 13th, 2017 at 06:32 PM (After a long rest)
    Yesterday was a very rough work day and as a result I struggled sleeping.

    This morning I drug myself out of bed and forced myself to the gym for a recovery workout.

    Drylands
    20 minutes on stationary bike
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    20 mins of back, arm and leg stretches with a foam roller

    Swimming pool setup scy

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main Sets
    2x(400 IM as 16x25 on :30 as kick,swim,drill,swim
    2x200 IM as 2x4x50 fast/easy by 25 on #1, and easy/fast by 25 on #2
    4x100 IM on 1:30)

    warm down
    300 easy

    This was done as long and smooth swimming. Nothing too fast but aerobic heart rate!
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 6/14/17

    by , June 13th, 2017 at 11:43 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 3:00 [2:30]
    6 x 100 2:15 [2:00] 50stroke/50free

    Kick set
    4 x 100 2:30 [2:15] 50 fast/50 easy

    IM/stroke set
    4x
    1 x 50 1:15 [1:15] mod
    1 x 100 2:00 [1:45] strong
    1 x 50 1:15 [1:15] easy
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Free/pull set
    2 x 200 3:20 [3:00] long & strong
    4 x 50 1:00 [1:00] fast
    2 x 150 2:30 [2:15] last 50 strong
    4 x 50 :50 [:50] fast
    2 x 100 1:40 [1:30] desc
    4 x 50 :45 [:40] fast

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  12. IM w/o

    200 w/u
    5x100 as 50 kick/50 swim choice on all kick
    4x200 pull bilateral breathing, tight turns, strong dolphins off wall
    16x 25s IM order kick/swim/drill/swim x4
    100 easy free
    12x50s easy/hard by 25's. Roll through all strokes
    8x25s breast pull with buoy
    6x25s breast kick arms out front
    4x25's breast stroke
    100 cool
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 6/13/17

    by , June 12th, 2017 at 02:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] Alt 1 fist drill/1 swim
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:15] stroke 2 of each

    Sprint set
    4x
    1 x 50 1:15 [1:15] easy
    1 x 50 1:15 [1:15] fast
    [RD1/3 free, RD2/4 stroke]

    Kick/IM/stroke set
    3x
    1 x 150 3:45 [3:30] kick
    1 x 100 2:15 [2:00] IM
    1 x 50 1:15 [1:15] stroke choice

    Free/pull set
    9 x 100 1:40 [1:30] Desc 1-3, 4-6, 7-9
    9 x 50 :50 [:45] Desc 1-3, 4-6, 7-9

    Warm down
    3 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  14. Budapest Week 7 - Monday

    by , June 12th, 2017 at 01:28 PM (After a long rest)
    I went fishing yesterday afternoon with my son. The weather forecast was awesome(overcast with a light breeze); unfortunately it was wrong and it was very sunny and windy(15mph) which made kayaking very very challenging. Despite the difficulties of fishing we had fun and as always it was great hanging with my son. The pond we went to is about 30 miles north of where we live in the country. The pong is 25 acres and is really quiet with the only sound coming from the many cows in the fields.

    We did not get back til about 9pm so I went to bed later than normal(which was worth it but I will be tired tomorrow). I slept great and woke up feeling good.

    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    Main Sets
    3x(3x300 pull with paddles and bouy on 3:45 descend 1-3)
    100 easy
    4x150 kick with fins on 2:30 as streamline flutter on back, streamline fly on back, streamline flutter on back
    12x50 4 fly, 4 back, 4 free on :50 odds drill, evens build
    100 easy
    4x100 on 2mins as 25 free afap, 50 easy, 25 back afap

    Warm down
    4x100 on 2mins no faster than 1:30 slow perfect free

    I felt great in warmup but after the first round of 300s started to tire, but held my stroke long and was getting between 3-8 seconds rest per 300 in the round. I held it together pretty well until the last round and on the last 2 came in right at the interval. I was whooped after this set, but I was very happy with the pace. The kick was easy and I used it as active recovery. My lats hurt pretty bad after the pull so I kicked wriggling around trying to loosen my lats in the streamline position(not easy). The drill/build was very unimpressive and was really a continuation of the active recovery. The 4x100s was hard but I went after the fast 25s and felt pretty decent by the end. On the warm down Tom insisted on no faster than 1:30 which sounds easy but I learnt that my sink speed is faster than 1:30 so had to really try to not compromise stroke for speed. On the last one he said if I did not slow down I would be doing a 400 fly, so I swam with my legs split wider than my shoulders and basically dragged my legs and went 1:31 

    Looked at my title just now and realized I am almost half way through the training for Budapest! I only have about 6 weeks til we taper!!!! Planning on one more phase of increased distance and intensity after this week, before I head to Colorado with the kids for their training camp(and I get to train at altitude for 10 days).
    Categories
    Swim Workouts
  15. Budapest Week 6 - Sunday

    by , June 11th, 2017 at 10:28 PM (After a long rest)
    I slept well last night and felt great when I woke up. Practice felt good but I was tired after weights.

    Weights
    10 minutes on stationary bike. Heart rate to 145
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    2x(2x10 lunges with 20lb weights)
    10 minutes on stationary bike. Got heart rate to 160.
    10 minutes stretching

    Pool setup LCM
    400 free with snorkel
    6x50 catchup on :50
    4x100 streamline kick with fins on 1:30
    3x(4x50 as open,close,easy,fast on 1min)
    200 easy

    My legs hurt a lot today.

    This afternoon I went fishing with my son. Did not catch much but had a lot of fun.
    Categories
    Swim Workouts
  16. 1st Meet in 7 months!

    by , June 11th, 2017 at 05:27 PM (Of Swimming Bondage)
    I not only made it down to the Mesa Aquatics Masters LCM meet today (https://www.clubassistant.com/club/m...2202&smid=9230), I actually swam three events and did my best to push/race two of them. As I've not swum any long course since some time in 2016, have 'trained' a total of less than 90K yards over the entirety of 2017 and not gone anything fast-ish longer than a 50 SCM in workout, I wasn't expecting much.

    It's always good to remember that Performance Satisfaction = Results - Expectations.

    So, while my times were slow, I was pretty ecstatic with the meet today. Here's what I did:
    • 50 breast = this was the first event and I just wanted to stretch this out and see what my stroke felt like long course. I made a rookie mistake wearing 'loose' practice goggles, dove up too much and almost touched the deep bottom of the pool, the end result being that my right goggle filled up with water. That really didn't impact my result, though, as I just wanted to have this feel like the first 50 of my 200. I was 41.62, which is well off my 36.34 best time, but that was to be expected.
    • 200 breast - This was the event before the meet that I wasn't sure if I would swim, but after the 50 was the event I was most excited about. I have no idea of my splits, but I felt really smooth and strong through the 150. I definitely tightened up on the end and wished that I had worn my new heart rate watch as I was a long time on the wall after the race huffing and puffing before I could get out. I was 3:02.70, which was 12 seconds off my best.
    • 100 breast - Now, here is where the competitive mind got the better of me. Figuring that I had cruised the 50 at 41 high and that I was clearly averaging 45+/46- on the 200, I was sure that I could go a 1:25 on this. I came close at 1:26.14, but my lack of any conditioning work whatsoever showed here. My best is 1:18.94.


    There is a 99.99% probability that this will be my only meet this summer, though I do plan to go swim the State Open Water Championships in a couple of weeks - https://azopenwater.com/state-championship/ - where I will swim the mile. As of now, my plan is to swim it as a mixture of breaststroke and backstroke and just use it as an enjoyable lake swim.

    What today did do was ...
    • Show me that I am getting better and better as I swam without any iota of pain today.
    • Remind me how much I LOVE to get on the blocks, dive in and race.


    I didn't swim much or swim fast, but I left with the same kind of endorphin high I get after a huge taper meet where I've performed well.
  17. Budapest week 6 - Saturday

    by , June 10th, 2017 at 02:04 PM (After a long rest)
    We had Indian for dinner last night and the. I once again headed to bed early. I had a great night of sleep and headed to the pool looking forward to working out with Bill and the rest of the Rockwall gang. Today I arrived early and again swum 90 minutes. I hope to do more 90 min workouts next week and then step it up again for two more weeks before I head to Colorado with the seniors for their training camp.

    Today i I was tired and in particular my arms were heavy but I felt great in the water and felt strong. Today was one of those bottle the workout up days where I wish I swam this good everyday. This was a huge contrast from Wednesday where I felt so so so bad and swam bad too.

    Pool setup LCM

    Warm up
    8x100 on 1:45 odds 50 Kick, 50 swim, evens 50 swim, 50 kick

    main sets
    6x(2x50 back on 1min, 100 Free as 25 ez, 25 fast, 50 stroke counting on 1:40)
    200 easy
    4x100 free on 1:40 at 400 pace
    200 easy
    4x100 free on 1:30 at 400 pace
    200 easy
    4x100 free on 1:20 at 400 pace
    200 easy
    4x100 free on 1:10 at 400 pace
    100 easy
    8x50 as 25 fast, 25 easy on 1min

    warm down
    200 easy

    i knew today was going to be a good practice when I was going 1:14s on the transition sets 100s going very smooth on the easy parts. On the 100s at race pace Tom to,d everyone to go 1:40,2min, 1:30, 2min which was my plan, but I felt good and decided to just keep dropping the interval. I held 1:06/1:07 for all of them except the last 2 where I went 1:08/1:09. Tom said my back was purple but I really did not feel that bad. Towards the end I just could not go faster and my arms felt heavy the whole way. I would never have thought I would be able to go this fast after going so slow on Wednesday, but I did. I focused on the very next 100 and never thought too far ahead. I was whooped at the end of practice and had a foggy head while I was coaching but it was worth it.
    Categories
    Swim Workouts
  18. Budapest Week 6 - Friday

    by , June 9th, 2017 at 07:51 PM (After a long rest)
    I went to bed at 6:45pm last night and slept solid. I literally don't think I moved. I woke just before my alarm was due to go off and felt so much better than earlier in the week.

    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    Main sets
    12x50 kick on :55
    6x(100 free on 1:30, 2x50 back on :45)
    12x50 with fins on :50 odds 25 under water, 25 back, evens 25 no breath free, 25
    4x(100 free afap on 1:45, 50 ez on 1:15)
    10x50 free on :45 breathing 3,5,7,9 focusing on overkick

    Warm down
    200 easy

    Today was a good workout. The early kick was tough. In fact I don't believe we have done 50s on this quick an interval LCM in a long time. I was getting 3-5 seconds rest and it was tough. Interestingly I swam way faster on the 100 free on the next set despite feeling very relaxed. I was going 1:12/1:13s throughout and then went :38/:39s on the back. The underwater with find were harder than it first sounded and I was tired at the end. I was not expecting the afap 100s but again did ok going 1:06s until the last one when I put on just paddles(no bouy) and went a 1:03. If only I could surgically implant paddles. The last set we worked on overkicking with a breath control pattern and again this was tougher than it sounds.

    Today was good and I hope I am gradually getting used to the longer workouts. Work has been kicking my butt and hopefully with a new guy I brought on a week ago life will start to ease up a little; famous last words.

    One of my training partners(Bill) who moved to Indiana is back this weekend so we will have fun with him tomorrow.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 6/12/17

    by , June 9th, 2017 at 03:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:15]
    3 x 100 2:00 [2:00] [50 fist drill/ 50 swim]
    2 x 100 1:45 [1:30]
    3 x 100 2:00 [2:00] [50 stroke/ 50 free]

    Kick set
    1 x 200 5:00 [4:30]
    4 x 50 1:20 [1:15]
    1 x 100 easy swim

    IM/stroke set
    1 x 50 1:15 [1:15] fly
    1 x 200 4:00 [5:30] IM
    1 x 50 1:15 [1:15] back
    1 x 200 4:00 [3:30] IM
    1 x 50 1:15 [1:15] breast
    1 x 200 4:00 [1:45] IM
    1 x 50 1:15 [1:15] free

    Free/pull set
    2 x 300 5:00 [4:30] neg split
    3 x 200 3:20 [3:00] desc 1-3
    6 x 100 1:40 [1:30] hold strong pace

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  20. Budapest week 6 - Thursday

    by , June 8th, 2017 at 05:48 PM (After a long rest)
    I have a lot going on at work right now and woke at 2:30am thinking work. Realized I have a trip to the bay in 2 weeks and I have not booked travel. As a result of my mind starting to run 100mph I was unable to go back to sleep. I was like a zombie when my alarm went off but did manage to get up and head to the pool. Yesterday I decided I was going to get an extra hour of sleep and skip lifting today(based on yesterdays stellar workout). I was again really tired but actually did ok today.

    Pool Setup LCM(Finally)
    Warm up
    400 free with snorkel
    6x50 catchup

    Main Sets
    2x(50 Kick on 1min, 2x50 free build on :50, 50 Kick on 1min)
    1000 Free for time
    200 easy
    6x100 streamline back kick with fins on 1:40
    10x50 build on :50 odds free evens back

    Warm down
    200 easy

    On the 1000 swim I looked up at 400,800 and 1000. I was 4:53 at 400, 9:53 at 800 and 12:23 at 1000 which was a 1:14.8 average. Not super-fast but I will most definitely take this one after yesterdays crappy workout performance. On the kick I was holding 1:10s. My back felt great on the 10x50s.
    Categories
    Swim Workouts