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  1. Thursday, February 7, 2013

    by , February 7th, 2013 at 05:17 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 73, pool at 82, 100% water clarity.
    Sunny blue skies with humidity at 65%

    Warm up
    400 RIMO
    800 IM swim as 4x200 IMO, 25DR/25S

    *Set 1*
    400 DK as 50 DK/bd,50DK/bk
    4x200 Fly on :30 rest, as 4(25DK/wScull,25 Swim) w/snorkel, fins, Desc 1-4

    200 EZ DPS as 100BK/100FR

    *Set 2*
    8x50 BK Kick on 1:10, 12 SDK
    6x100 BK Swim on 1:40, as 4(25 Smooth, 25 Strong), w/Agility Paddles

    100 FR DPS

    *Set 3*
    400 BR Kick as 50w/bd, 50/bk
    300 BR as 4(25K, 50 Swim) with snorkel, desc by 75, 1-4
    4x50 BR on :20 rest, as 25/DPS, 25 build to FAST

    200 Fly as 25DK, 25 DPS Swim

    *Set 4*
    400 FR swim as 4(50 Smooth, 50 Strong) w/Snorkel, Agility Paddles
    400 FR swim as 4(50 Smooth, 50 FAST) w/Snorkel

    *Set 5*
    2x25 FR on 1:00; did 13, 12
    2x50 FR on 3:00; did 26, 26

    Warm down
    400 BK/FR by 50 DPS ABPT

    Mostly moderate swimming with 300 yards of speed at the end; still a bit sore/tired from yesterday workout and hot water pretty much unmotivated me; all the strokes feel stronger & better than ever...but I will need feed back from others on that; Set 5, a 12.3/25FR, and 26.6/50FR, from push-offs are my best FR times in 10 years. Slowly I am making progress.
    Swim Workouts
  2. Thursday, Feb. 7

    by , February 7th, 2013 at 04:51 PM (The FAF AFAP Digest)

    600 various
    4 x 25 shooters w/fins
    3 x (3 x 50) w/agility paddles @ :10 RI
    1 = front scull
    2 = scull switch drill
    3 = free
    8 x 50 w/agility paddles @ :10 RI
    odds = caterpillar fly drill
    evens = RA/LA fly
    50 EZ
    5 x 20 glide drills from a push
    10 x 50 @ 1:00
    odds = smooth free
    evens = smooth back
    50 EZ

    Total: 2250


    Just a short recovery workout today before heading to get PRP/PL jabs. I had them draw enough blood to do both the left shoulder and right elbow while I was there. F*%#*ing hurts. Hopefully, I can do a kick workout tomorrow.
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -02/08/2013

    by , February 7th, 2013 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    20 X 50 1:00
    Every fourth fast. All choice

    6 X 250 pull 3:45
    #1 cruise
    #2-3 negative split
    #4-5 150 strong/100 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. 2K recovery day

    by , February 7th, 2013 at 09:28 AM (Alex's swim journal)
    Yesterday AM I did 2200 SCY in 45 minutes (didn't have much time, because of a meeting at work). I thought it should be an easier day since the broken 1650 and IM torment ladder the day before. Here's what I did:

    400 EZ free on 7:30
    4 x 50 fr on 1:00 (:38-:40)
    :30 rest

    4 x 100 IM on 2:00 (1:40s)
    1:00 rest
    5 x 200 IM on 4:00 (3:32-3:39)*

    200 EZ free

    *Seemed like an easy day on paper because of the reduced yardage, but... where doing 200s free on 4:00 is a piece of cake, doing 200 IMs on the same interval is still quite challenging for me... after reps 2 and 3 I gave myself an extra :30 (so really it was 3 x 200 IM on 4:00 and 2 x 200 IM on 4:30), adding an extra minute to the workout. I would have liked a longer cool-down, but was running out of clock.

    Today I'll be able to get a lunch-time swim in, I'm considering some higher intensity stuff with shorter distances to prime the pump for Sunday's meet. No strength/conditioning work for the rest of the week. Maybe I can get back to my Yoga in the next couple of days.
  5. Nauseatingly Productive Today 02/07/13

    by , February 7th, 2013 at 08:52 AM (Workout Swimmer)
    So I joined a gym on Monday (Kinetix) and had my first workout on Tuesday, I was rather sore yesterday - and amazingly enough forgot to set my alarm & slept right through swim practice. I haven't done that on accident for I don't know how many years. I have (usually on Saturday mornings) purposely slapped that old alarm clock & went back to sleep, but this was truly an accident & I was so upset with myself - I knew I was going to pay for not getting to the pool. So today I was insane - got up a little bit earlier & went to the gym at 5 - did a complete circuit two times through (FUN!), zipped over to the pool and did a 3000 on my own. Not too shabby considering. Luckily I have some Traumeel which I slathered all over my shoulders to protect my bursa from getting irritated. Rather easy workout:

    600 back/free, breast/free
    2 x 300 P, first w/snorkles no paddles, 2nd no snorkles WITH paddles
    4 x 100 K on 1:45 w/zoomers
    100 easy
    6 x 50 swim on :45
    3 x 100 on 1:25
    50 easy on 1:00
    3 x 100 P on 1:20
    50 easy on 1:00
    3 x 100 w/fins on 1:15
    200 easy breast/free by 50's

    Total: 3000 SCY

    Gonna stay kinda easy on the weights since I'm going to Auburn for a meet in about week & a half.
  6. Nice and easy before the meet and yes some Evil Stroke too

    by , February 7th, 2013 at 07:33 AM (Mixing it up this year)
    500 free
    500 free kick w/zoomers
    10x50@1:15 breast pull w/zoomers
    500 breast kick
    500 free w/strapless paddles, bouy & snorkle
    200 w/snorkle

    Total 2700 yards
    Swim Workouts
  7. Wed, Feb. 6, 2013 7:00-9:00pm

    by , February 7th, 2013 at 12:58 AM (Fast Food Makes for Fast Swimming!)

    600 (25 Free/25 V-Sit Scull)

    6 x 200 Free Pull @ 3:30 Desc. 1-3, 4-6
    (went 2:20/2:15/2:11 - then 2:15/2:12/2:09)

    Main Set: Rotation around the lanes (4 stations)

    6 x 100 Free @ 2:30 FAST! (went 1:00-1:01s on all of them)
    next lane (stay on interval)
    6 x 100 Worst Stroke (did Breast) @ 2:30 (went 1:20-1:23s)
    next lane
    6 x 100 Best Stroke (did Back) @ 2:30 (went 1:10-1:12s)
    Normally I'd do fly, but I don't care to attempt lots of it with the waves and multiple bodies in the water around...trying to avoid shoulder pain...and I'm one who doesn't have to train fly to still compete in fly. Lucky me.
    next area
    15 x Sprint Bursts across deep tank @ 1:00

    10 x 100 Kick w/ short fins @ 1:40 (go for MAX REST)
    Kick set at the end of practice?!?! woah!
    First 5 I was holding around 1:15s, and was getting wiped out, so I switched to Flutter Kick w/ board & no fins for the final 5. Made them, but it was basically a non-stop 500 kick.

    200 EZ and out

    5000 Yards
  8. Wednesday 2/6/13

    Wednesday 2/6

    PM only SCY

    500 swim 4/6/2 turns
    5x100 @ 1:20 pull w/ buoy + strapless paddles
    600 kick w/ board + fins

    6x150 @ 2:20 k/dr/bld by 50

    2x200 @ 2:20 D1-2 (2:07, 2:03)
    4x50 @ :40 DPS
    4x100 @ 1:10 D1-2, 3-4 (1:04, 1:01, 1:05, 1:00)
    4x50 @ :40 DPS

    100 EZ

    Total: 3800

    Had a meeting to go to at 6:00 this evening so I could only get in 55 minutes of swimming. This week has been super busy so my time in the pool has been limited.
    Swim Workouts
  9. Wednesday 02062013

    by , February 6th, 2013 at 09:59 PM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout

    was there early, and got in 300 w/u

    main 1: 5 rounds of--
    * 25 stroke @ :30
    * 50 free @ :45
    * 75 IM (no free) @ 1:30
    * 100 free @ 1:30
    * 75 IM (no free) @ 1:30
    * 50 free @ :45
    * 25 stroke @ :30

    round 1: fly (did drills, and for the fly in the IM)
    round 2: back
    round 3: breast
    round 4: free
    round 5: just all kick (I varied them between flutter and dolphin, fins + board)

    no extra breaks between rounds 1-4
    about 30 sec or so after 4 before we began the kick

    main 2: 7 minute Tabata set
    dive from deck (thankfully the lanes near the blocks had covers on), fast through the turn to the first flags on the way back. easy last ~15 yards or so to finish. rinse and repeat until Paul said to stop
    got in 500 yards

    easy 50

    recovery/wrap-up set:
    10 x 50 pull @ 1:00, used paddles + buoy, and limited breath. I also tried to lower my stroke count

    400 w/d

    TTL: 3750 yards

    I got there and saw an empty lane. asked Paul if he planned for someone to be there, he said no, so I went in. a gal moved over with me, but we still circled (she led and I went 10 sec back) for that first set. worked out well, because we had a rather late-comer who joined us.

    that Tabata set was really a challenge. I can't remember exactly when we did it last, but I was tapering for something (I think a bike event), so didn't put in that much effort. today I didn't have any excuses....but after doing that 4-5 times I was really feeling it. and somehow when I pulled myself out of the pool I jammed my right shin on the deck lip. someone commented after how it would help to put kickboards there to soften the deck.

    for that last pull set, the 2 fast guys took off, leaving just a gal in that lane alone, so I moved over to join her. she was working on DPS, so we challenged each other to low stroke counts. I think she got down to 8 or 9, but I wasn't quite there. I did glide quite a bit into the wall to get down to 10 on one though.

    had another crazy day at work, but did make it out to Toastmasters after. I had my gym stuff with me, but just wasn't feeling it, so ended up running some errands, then came home and took Holly for a walk
    Swim Workouts
  10. 2/06/13

    Last team practice before our SCY state meet. Short, fast stuff tonight. Went a little some like this.

    400 mix up
    8 x 50 @ 60 25 dr/25 build
    -went IM order

    4 x "100" done as
    -50 stroke at 90% r/10, 50 free ez r/30
    4 x 100 choice w/perfect form @ 1:50
    -went IM ,bk ,br, fr
    4 x 50 choice descend @ 60
    -went bk

    10-15 min of turn work

    4 x 25 sprint r/10 , 75 float @ 3:00

    start work and hot tub

    Nothing exciting here. Just a little speed work and feeling fast.
  11. Week 18 - Wednesday pm

    by , February 6th, 2013 at 09:09 PM (After a long rest)
    My cold/allergies felt better this evening. Tonight continued in the vain of this cycle with long yardage and tough times. I jumped in about 10 minutes early and knocked out the first 700 of the warmup in the public lanes before joining the masters workout. I fell apart towards the end of this workout, but it's not all bad. I don't think my sleep problem will be a problem tonight and I am very tired.

    Warm up
    400 free with snorkel
    300 free with snorkel
    200 free with snorkel
    100 free with snorkel

    Main set
    3x(1000 on 10.50, 400 IM on 5.30)

    Total 5200

    I went 10.45 on the first 1000, pulled the second with paddles and went 10.45, the last I pulled and used my snorkel but fell apafrost 300. I finished but was no where near the time. The 400 IMs were active recovery. This was 10400 yards for the day.

    Updated February 6th, 2013 at 09:16 PM by StewartACarroll

    Swim Workouts
  12. Wednesday, Feb. 6 - Taper Start???

    I don't know if I started a taper today or not. I was in the pool about the same amount of time but did about 700 - 1000 yards less than normal. I took more rest and some longer intervals - but I swam harder and was just as tired.

    The main group was Peter, Dave, Dave, Danny, and Meredith - they swam seemed to be doing a lot of 25's and 50's. I had a lane to myself and did a hodge podge. But I did work on my pace and did some more stroke work.

    100 Free
    100 Back
    500 Free
    Ladder 50 to 200 and 200 to 50 by 50 - :45 per 50, 1 minute rest at top
    300 Kick
    3x200 Back on 4:00 (3:00; 2:55; 2:54)
    100 Free
    6x50 Fly/Back/Breast
    50 Fly
    200 Kick
    50 Fly
    2x50 Breast
    2x50 Back
    200 Back w/paddles (2:48)
    200 Free w/paddles (2:35)
    100 Kick
    5x50 Free w/paddles on 1:00
    5x50 Free w/paddles on 1:00
    100 Free

    4600 yards
    105 minutes
  13. Wednesday, February 6, 2013

    by , February 6th, 2013 at 05:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 70, pool at 79, 100% water clarity.
    Sunny skies with humidity at 62%

    Warm up
    200 FR DPS
    300 FR as 50k w/scull/50 Swim, w/snorkel
    200 BK as 50 DA/25 smooth, 25 Fast
    3x50 on :50 desc 1-3

    *Set 1*
    10x100 FR as 2(5x100 on 1:10/1:15/1:15/1:20/1:30) desc 1-5,6-10

    • 1:08-1:07-1:06-1:06-1:05-1:06-1:06-1:05-1:04-1:04

    300 EZ BK as 25DA, 25 Swim DPS

    *Set 2*
    5x200 FR on 2:50, negative split (did open turn, leave on 1:10)

    1. 1:08, 1:07; 2:15
    2. 1:08, 1:07; 2:15
    3. 1:07, 1:06, 2:13
    4. 1:06, 1:05, 2:11
    5. 1:06, 1:04, 2:10

    300 EZ BR as 25K/bk, 25 Swim DPS

    *Set 3*
    10x100 FR on 1:40 w/fins, desc 1-5,4-6

    • 59-58-58-57-56,58-58-57-57-56

    300 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim)

    *Set 4*
    5x200 FR on 3:00, even split (just swam them) w/snorkel/agility paddles

    • 2:14, 2:12, 2:12, 2:10, 2:09

    300 EZ BK/BR as 25BK/25BR

    *Set 5*
    20x50 as 4(5x50 on 40/45/50/40, w/snorkel

    • 33-33-33-32-32*32-32-32-32-32*32-31-31-31-31*31-31-32-33-31

    Warm down
    400 FR/BK DPS ABPT

    Base pace work on variable intervals, needed higher interval to do free w/fins, 200 frees are improving, one FR set with agility paddles.
    Swim Workouts
  14. Wed. Double, Feb. 6

    by , February 6th, 2013 at 05:25 PM (The FAF AFAP Digest)

    RC/scapular ex, 15 min
    extreme angle iso squat w/10 lb DB, 5:00
    explosive free push press on cable machine, 40 x 3 x 40
    leg abductors, 130 x 3 x 6
    power wheel roll outs, 3 x 15
    flutter kicks on bosu with ankle weights -- wow! adding 10 lbs made this much harder
    standing long jumps, 10
    resisted track start jumps on cable machine, 50 x 1 x 10
    explosive leg press, 195 x 3 x 15
    med ball slams, 2 x 10


    600 various
    4 x 25 shooters w/fins @ :40
    50 EZ

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin, 4 fast hands
    100 EZ

    3 x (broken AFAP 100 w/fins + 300 EZ)
    -- 10 second break @ each 25
    1 = back, 48
    2 = free w/sm agility paddles & 100 breathing pattern, 47
    3 = evil w/sm agility paddles, 56 flat
    -- the paddles make the push offs/streamline slower, but I liked them on evil for power

    Total: 2250


    Feel better today! I didn't have time for my usual 90 minute swim, but still feel like I got some quality work in. I was a bit tired from yesterday's effort, but wanted to get some speed work in because I am having PRP tomorrow on the elbow/shoulder/neck. Actually, not conventional PRP. I am doing a new treament called Plasma Lysing, which is the newest innovation. They take the super-concentrated platelets and, instead of injecting them to the injured sites, they lyse the growth factors out of the platelets and freeze them overnight. The idea is that by only injecting the growth factors (instead of the other stuff in the plasma), they accelerate stem growth more quickly. I went in for the blood draw today. They took 240 ml., so I am planning a recovery workout tomorrow. I'm sure I'll just be kicking on Friday.

    Teen Fort asked me for a workout today. I told her to do one my HIT workouts. She said they're too complicated and too hard. hahaha

    Updated February 6th, 2013 at 05:50 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  15. meet at Ocean County Y this weekend!

    by , February 6th, 2013 at 05:03 PM (Colleen Conway's blog)
    This weekend I have a swimmeet at the Ocean County Y.

    I am swimming the 50 fly, 500 free, then literally these right in a row, the 200 breast, 200 IM and 100 fly. It stinks I will have to do a 100 fly right after those two, I can imagine the piano falling hard haha. My 200 IM is what I am most looking forward to improving, in practice I have been doing a good amount of each stroke. So we will see. I guess I should not sign up for so many things if I really want to do better lol, but I am still used to signing up for a million things and doing everything from when I was young. At least the 50 fly sprint I get to do first. My goal is to just improve my times from things I swam in October.

    The past few weeks I have managed to try and get into the habit of gym and pool once a day, 4x a week if possible. Running has seemed to help with controlling my breathing when in the pool (for some reason I was always feeling out of breath). Anyways, I wish everyone a good weekend of training or swim meet!
  16. Tuesday 2/5/13

    Tuesday 2/5

    AM Crossfit + SCY and PM SCY


    2:00 for each of the following:
    rowing machine
    handstand/dip hold position (1:00 each)
    double unders
    planks (1:00 front, :30 each side)

    For time:
    7x thrusters @ 65 lbs
    7x pull-ups
    17x mountain climbers

    5x thrusters @ 65 lbs
    5x pull-ups
    15x mountain climbers

    3x thrusters @ 65 lbs
    3x pull-ups
    13x mountain climbers

    Final time: 6:46

    AM swim:

    200 swim
    200 kick w/ board FR/BR by 25
    200 pull w/ buoy 25 scull/75 swim
    200 kick w/ board FR/BR by 25
    200 PINK (2:11)
    100 EZ

    Total: 1100

    PM swim:

    500 swim
    8x100 @ 1:40 k/sw/dr/bld I.M. order in sets of 2

    300 @ 4:00 pull w/ buoy + paddles + snorkel (hold HR under RED)
    4x25 @ :30 15M burst kick under H2O
    4x75 @ 1:15
    odd: 25 surf kick/50 DPS
    even: 25 surf kick/50 FAST

    4x25 @ :30 V.S.
    50 EZ

    6x50 @ 1:30 GOAL 200 FL PACE (29.0, 29.1, 29.5, 29.4, 29.7, 29.0)

    200 EZ

    Total: 4050

    Updated February 6th, 2013 at 05:04 PM by Calvin S

    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -02/07/2013

    by , February 6th, 2013 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30 4:30
    2 X 100 1:45 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    8 X 50 kick 1:10
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 75 stroke 1:30
    2 X 50 stroke 1:00/1:30
    Four rounds. Round 1 fly, 2 back, 3 breast, 4 choice/no free

    12 X 100 free swim or pull
    4 on 1:30
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. 2 x fast 50 free a week

    by , February 6th, 2013 at 11:06 AM (Chowmi's Blog)
    Here I am again!

    It's hard to get used to the new layout on this website!

    My new goal is doing 2 x fast 50 frees a week. The hard part is that I don't have anyone to race or start me, but if you are at least consistent with how you start yourself, then it's comparable. And who's to say what's the translation between a workout time and a true meet time anyway? Is it one second difference? Two? Half?

    So, basically I get up and do a 50 free from the block. I am quite pleased with the exponential improvement in some things - mainly in the discipline to always go 1 breath down/2 back. I have done this without fail for at least 5 50s. Yesterday was the first day I thought, I can hold it coming back, and did 1/1 instead. yippee! The way I figure, just "training out the breath" is like dropping 1-2 tenths at least!

    So I have done at least 4 at 29, 1 at 28 and yeterday i was quite pooped but tried one anyone and did a 30 flat. What a major disappointment but nice that a 30 is realtively sucky compared to the sub 30 swims. I think my goal is to get in the 27 high/28 solidly-all-the-time range. That would be really good!

    How do I do it? Well, I basically watch the clock and when it hits the 6, I stop looking and count 7-8-9-AND-Go! I want to actually leave the block after the 00, to simulate that you'd have a reaction time where you are truly leaving between the 0 and 1, and not leaving on the 00 exactly. That is why I add the AND count. It's not a full second, since you get revved up to go so you are counting faster than every second, but not a full second ahead, so it's like leaving on the .5ish. And I finish first, then look. None of this raise my head 2 feet from the wall stuff. If I do this every time, it's not the time itself, but the improvement from 29 flats to whatever I can do. I must admit, the 28 swim was with the coach watching, whereas all the other swims I did on my own either after workout or completely by myself.

    I think my 30 was bad for 2 main reasons - mental lapse at the turn - I was short and literally did a slow raise the head and bob the body around - very uncharateristic of me, and then salvaged to even a 30 by bearing down on the 2nd lap and only taking 1 breath. My turns are not my relative strength. But, the good news is I had to confidence to say, oh crap this could be really bad and I cannot afford that 2nd breath, but I know I can steambarrel it in on one breath if I have to! The other reason it was bad was I was mentally done before I started. I had to switch lanes and find one no one was warming down in. Then I was already worried about taking extra time because I wanted to see my husband before he left town at 3PM, so I was already thinking of my superman style quick change in the locker room as I was using precious time to get ready for the 50.

    Well, I am finally excited about a goal, and so now is my new quest for 27/28 50 free blasts in practice! I'm still not excited at all about going to meets right now. My DVR is constantly full of good stuff to watch and going to a swim meet cuts into my TV and Doin' Nuthin' time.
  19. 02.06.13 - Wednesday workout

    by , February 6th, 2013 at 10:59 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Meredith and Danny. First day of taper. Kind of feels weird walking away from the pool and not feeling beat up. Kept around 2K today. Lots of fast 25s with lots of rest.


    600 Warm up

    200 IM, 12.5 kick/12.5 stroke

    6 x 25 shooters - 1:00 (2 front, 2 back, 2 flutter)
    50 Easy

    6 x 25 IM Order no free - 1:00
    50 Easy

    6 x 25 Burst to 15M, cruise - 1:10
    50 Easy

    10 x 25 Fast, IM Order - 1:15
    100 Easy

    4 x 100 w/ fins - 5:00 AFAP
    * #1 - :15 rest @ 75
    * #2 - :15 rest @ 50
    * #3 - :15 rest @ 50 & 75
    * #4 - :15 rest @ all walls
    Made these on :54 - :56 subtracting out the rest

    Did a little turn work and out.

    (2150 Total)
    Swim Workouts
  20. Week 18 - Wednesday AM

    by , February 6th, 2013 at 08:58 AM (After a long rest)
    Another long one today. This is becoming a trend. I am fighting either allergies or a head cold, either way I am congested. I am also struggling to sleep which adds more tiredness to the equation. With all that said today was a good workout.

    400 free
    6x50 drill free(3x50 catchup, 3x50 finger drag) on 45
    400 free with snorkel
    2x400 IM on 6 mins swum, kick, swim, drill, swim

    Main set
    4x(3x100 free on 1.10, 3x100 IM on 1.20)
    10x50 snorkel concentrating on catch and pull on 40

    Warm down
    400 easy

    Total 5200

    I held all the times on the main set. Free ranged from 1.05-1.07 and the IMs were mainly 1.15s. I also did 15 minutes on the swim bench and did 5 sets of 20 pulls, and I added two bands of resistance for good measure.
    Swim Workouts