Take the LEAP

The Leap of faith.
Take the plunge.
Jump in with both feet.
Just do it.


I'm in love, again. Dara Torres. My new heroine.
Dara is fast. She's 40 and going for an Olympic medal...again.
If she was available, I'd go a'court'n.

I'm 44 and going for my second ironman medal.
What are you doing?
I've got these thoughts whipping around in my head.
It's leap day. Go for it. Sign up for that event I'm a little afraid of. Take a chance at something I've had in the back of my mind and make a point to do it. Write it down. Mark it on my schedule. Put things in motion that will lead me to that end. Find a hero(ine) to look up to and make it happen.

This is going to be a great race season.
I've signed up for 4 local races. A duathlon, a sprint, an Olympic distance, and a halfiron.
Then it's Ironman Canada in August.
This sport of triathlon brings out the very best in people. It shows us our weaknesses only so we can make them stronger. To make ourself stronger. To make ourself better as a person. More human. More life.

Dara Torres first swam in the Olympics 24 years ago, and already owns nine medals. Yet late last year, at the age of 40 and only 15 months after giving birth to her first child, she established a new U.S. record in the 50 meter freestyle and won the national 100 m freestyle championship.
Back off, she's my heroine now.
"...swear she was the sweetest thing,
I loved that sugar cane.
...all the men folk turn around, recognize a woman
try to steal her away from me.
I'd grab my knife, I'd hold her hand, so them boys would understand,
don't mess around I mean it now.
I love that sugar cane."
Sonny Landreth. Sugar Cane.

And more ez week training.
Thursday
45 min. strength training.
10 min stretching.

Friday
30 min steady swim. Focus on technique.
30 min ez run.
60 min Body Flow class (Tai Chi, yoga, pilates).

Interjecting a little humor

It's my ez/recovery training week and I thought I'd throw in a joke for today:

What do you call it when you kill yourself by letting too many animals in your house?

- Zooinside

Tuesday (IMC day 26)
30 min. steady swim. Focus on technique and minimal strokes per lap.
60 min. Fitness Yoga class.

Wednesday (IMC day 27)
60 min. non-stop bike on trainer in HR zones 2-3 at 85-100 rpms. in aero position.
while watching the early morning news..."some snow is on the way."
20 min. stretch and foam roller.

A decent weekend

Saturday
Run 60 minutes.
Heart rate in zone 1-4 on hilly course. A few seconds with heart rate in zone 5 is OK. Don't force heart rate up--allow it to rise with hills.
A nice sunny day. Some snow melt started. I left the roads and found some clear trails that were nice and hilly so I took my dog along on this run and she loved it.

Live theatre, 7:30 PM showtime. The Sound of Music.

Sunday
Swim 30 minutes steady pace.

Replace rear window of old Jeep Wrangler.

Bike 90 minutes on trainer, steady at 90+ rpms.

Monday
Day off. relax.
shweeet.

I think I see a pattern here

I've just noticed somewhat of a pattern in my swim workouts. It seems like my first couple of weeks in the pool involved 2's. As in 2 sets of xyz or 200 yards of xyz. Then it went up to 3's last week and early this week. And today, 4's. I have a feeling that coach Kris is going to throw some 5's and 6's at me in the coming weeks as the yardage slowly creeps up. OKaaaaay. BRING IT.

I made a new friend at the pool this morning. I ended up sharing a lane with Jen. As she finished her workout, I was taking a short breather at the wall and noticed her water bottle was from a race I did last summer so I asked the obvious question,

"did you do that race"?, pointing at the bottle.

"yeah, my husband and I both do triathlons."

"very cool that you can race with your husband"

"I won't be doing much this season cuz I'm pregnant with my second"

"congratulations." she wasn't showing yet.

"what are you training for"?

"I'm going to do ironman Canada"

"I knew you were an ironman. you're in great shape"

me blushing "thanks but I have a long way to go before the race"

"will you do some local races before that"?

"yeah, I've signed up for 4 this summer"

Jen mentioned the races her husband will do and she may do one as the swimmer on a relay.

I told her I'd probably see her and hubby at one of those races.

Jen said "I'll be showing pretty good by then. Does USAT let pregnant women race"?

"I guess as long as you sign the waiver"

"great, see you there then. You should get back to your workout"

"thanks mom"

Thursday (IMC day 21)

45 min Strength training. Body weight only. Lots of core work. Lunges and squats.

Friday (IMC day 22)

Swim

WU 400

20x25 stroke drills @ :40 (odd= IM order/nf, even= fr)

4 times:

200 @ 3:30

100 IM/nf @ 2:00

100 ez

4x100 kick @ 2:20

400 pull with paddles and buoy @ 6:30

100 ez

3,000 total. 70 minutes

Bike on trainer. 60 minutes.

Warm up 5 minutes easy

3x30 sec 53x15 @ 30 sec. ez

1 minute easy spin

4 x 1 min one-leg drill (alternate 4 times each leg) 53x15 with 30 sr between legs

Off bike, 3 x 1 min wall sit @ 20 sec rest

Off bike, 4 x 10 explosive vertical jumps with 20 sec rest between sets

Back on bike, 1 min spin

2 x 6 min tempo 53x14 @ 60 sec. ez

3 x 30 sec one-leg drill (alternate 3 times each leg) 53x12 with 30 sec. ez between legs

8 min steady tempo 53x13

cooldown 5-10 minutes

This just in..."I'm not worthy"

Snap on the skis or click on your snowboard and snowkite across...

North Dakota?

There is currently a team of 3 athletes and a photographer useing wind energy to snowkite 390 miles from the north border of North Dakota to the south border by the end of this month.

Check out 2XtM (2 cross the moon).

Did I mention it was minus 11 degrees today with a windchill of minus something unimaginable?

Wind, good

Chill, bad.

*sigh* Recent workouts

Morning temperature was -11 with -40 windchill. My first breath out the door was nearly my last. My throat constricted and my chest refused to expand to draw in any more bitter cold air.
This is 30 degrees BELOW normal temps for this time of year.
I will survive this.

Tuesday (IMC day 19)
Bike 45 min on trainer.
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top of stroke.

60 minutes Fitness Yoga class

Wednesday (IMC day 20)
Swim.
WU 500
4x50 dr @ 1:05 (odd= free, even = non free)
6x100 @ 1:55
5x100 @ 1:50
4x100 @ 1:45
3x100 @ 1:40
50 ez non free
100 pull with paddles and bouy.
250 kick as:
1x100 @ 2:25
1x50 @ 1:10
1x100 @ 2:25
100 ez
3, 000 total. 60 minutes.

Run 45 minutes.
Indoor track:
HR in zone 1 only. Pretty form and quick cadence.

Getting an Education

On Sunday, I went to a full day of continued education for triathletes. Oh, you didn't know there was such a thing? It was put on by my local Tri Shop. It's not recognized by any university so no extra credit is earned by attending but the knowlege I gained is priceless.
It's both refreshing and humbling to know I still have much to learn about triathlon training and becoming a better competitor.
I don't want to cover too much in detail about what I learned but rather touch a something that Carrie Tollefson (2004 Olympian) shared about her track running career and a huge obsticle she had to overcome to get back where she is today.
A year ago, Carrie was on a training run on a winter day and slipped on the ice, did the splits (in a bad way) and tore both her adductors and strained her left side abdominus muscle. After several weeks of rest and healing, Carrie could run again but always had pain and could not touch her knees together without even more pain. She still competed in a few races but eventually she got fed up with the constant pain and had an MRI done of her pelvis.
The MRI revealed that the abdominus muscle had ripped off the pubic bone and never healed so she had to have surgery.
Post surgery was 6 weeks of only walking and only real easy runs for a few months after that. Carrie just ran her first race in over a year last Friday. She went out fast and blew up during the second half of the race. She placed fourth. Carrie will be running at the Olympic trials this June.
While Carrie was telling her story of the last 12 months, her eyes teared up when she mentioned her 2004 Olympic experience and her recent comeback to the track. Her passion for her sport is contagous and it grips you when you hear her talk about it. Carrie's favorate word is "believe." She believes her place is on the podium and she believes everything she's doing and experiencing now will get her there.
I hate admitting that sometimes I simply don't believe I'll end up where I want to be. If I'm doing everything right to the best of my ability, why shouldn't I end up there?
Indeed.
Some lessons are priceless.

Training update:
Saturday (IMC day 16)
Bike on trainer.
Warm up 5 minutes easy
3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin) 2 min easy spin
8 x 20 sec superspin 42x15 (rpm > 110+) @ 10 sr 2 min easy spin
Repeat 6 times (6 killer minutes):
1 min 53x15, then 1 min easy 1 min 53x12, then 1 min easy 1 min 53x18, then 1 min easy 1 min 53x15, then 1 min easy 1 min 53x12, then 1 min easy 1 min 53x18 2 min easy spin
Repeat this for 4 minutes:
10 sec 53x15 tempo effort, then 10 sec easy, soft pedal 2 min easy spin
Repeat 4 times:
20 sec seated 53x12 build effort increasing, then 10 sec out of saddle sprint in same gear, then 30 sec easy, recovery spin cooldown 5-10 minutes

60 min Body Flow

Sunday (IMC day 17)
swim 30 min steady pace

Run 60 minutes.
Cruise intervals. Warm up for 10 minutes. Then 4 x 3 minutes building heart rate to zone 3-4. 2 minute recovery interval. Relaxed form! Listen to breathing

Monday (IMC day 18)
Swim
200 wu
4x50 dr @ 1:10 1= fly/fr, 2= bk/fr 3= br/fr, 4= fr/fr
10x100 @ 2:00 (in @ 1:50). This was slow for me and very hard to focus on slow, perfect technique.
5x100 @ 1:50 (in @ 1:40)
50 ez followed by 1 min rest
3x100 @ 1:45 (in @ 1:35)
50 ez followed by 1 min rest
100 F.A.P.
100 ez
300 pull (ride the glide) @ 5:30
4x25 sprints @ :30
100 ez
3,000 total. 60 minutes.

60 minutes strength training

60 minutes Body Flow

More training

Thursday (IMC day 14)
50 minutes strength training with weights.
20 minutes stretching and foam roller.

Friday (IMC day 15)
Swim
250 warm up
6x75 stroke drills @ 1:25
1-3= 25 triple switch/25 dps/25 hypoxic (0-2 breaths/25) OUCH!
4-6= 25 fingertip/25 dps/25 hypoxic (0-2 breaths/25) Double OUCH!
Main set 3 times:
200 fr @ 3:40
6x50 free @ 1:05 (odd= FAST, even= mod)
4x25 choice F.A.P. (Fast As Possible) on 10-15 sec. rest.
50 ez, then repeat
That main set was very challenging. I felt it deep. YES!
2x100 pull with paddles and bouy @ 1:45
4x50 kick @ 1:15
100 ez
3,000 total. 70 Minutes.

On tap for the weekend:
Swim.
Bike on the trainer.
Run with my dog.
Continued education at GWU.
Eat really well (vo2maxxed).
Sleep soundly.

It is a Happy Valentines Day

Hello, my name is Benson and I'm a hopeless romantic.

It's been 7 years since I've had a Valentine date and I broke that streak today.
I met her for lunch and 4 hours later, I got back to the office.
Yeah, I guess we talked and talked a bit much eh?
She just now called me back to say thanks for a nice afternoon and a well needed distraction from the current events in her life. That put a big smile on my face.
She's a corporate professional with an addiction...to performing in musicals.
She's a theatre actress and tonight is opening night for her as Sister Maria in The Sound of Music.
The show runs through mid-March. 20 performances. Yikes.
Break a leg.

Yeah, I gave her a card, flowers, and shoveled the snow off her sidewalk and driveway after our lunch date. Sounds romantic huh? I'm such a sucker for a pretty face. Oh well, I can't help what I am...weak in the knees and strong in the back.

Hearts to you all.

Just training

Tuesday (IMC day 12)
40 min aerobic run (indoor track)
with 4x20 sec. fast w/40 sec. ez between.
I did this focusing on the Pose Method and all's well.
less knee aches and hips are feeling better. Slow but sure.

Wednesday (IMC day 13)
Swim. Weighed in first.
WU 400 s (did as 200 free, 100 back, 100 free)
6x75 drills @ 1:30
1-3= 25 catch-up/25 dps/25 hypoxic (0-2 breaths/25)
4-6= 25 fingertip/25 dps/25 hypoxic (0-2 breaths/25) OUCH!
4x400 fr @ 6:40 desc. (want at least 15 sec rest)
I bonked on the 3rd 400 and barely held on 6:40 for the last one.
6x25 sprint kick @ :35
4x50 pull @ 1:10 (25 mod/25 fast)
4x25 sprint ch @ :30
100 ez
3,000 total. 70 minutes.
Weighed out at 2 pounds (2 pints) lighter. Sweat rate is consistant.

60 minute aerobic bike on trainer
with 6x3min in big ring w/ 2 min ez between.

Y'all be well.

Changing my stride and weekend training

Making my weakness a little stronger.
I made an appointment to have my running stride analized and get some new running shoes.
We found that my left leg was slightly collapsing to the inside and my right leg was falling slightly to the outside. That'd be a good thing if I was running clockwise on a curcular track with a slope to the inside like a velodrome. No such thing.
I've known for years that my right leg is slightly shorter than my left and thus when I run, the difference is magnified and I get all sore in the knees and hips. So...
During my stride analysis, we added a small lift/insole to my right shoe that leveled my hips out.
Then we tried some shoes that better suited my stride and natural foot action (which is nearly strait-on) to be most efficient and condusive to foreward motion rather than falling off a bit to my right all the time. So far, so good.
A few weeks ago, during my knee rehab, I started looking into changing my running style to the Pose Method or Chi Running to develope and maintain a mid-foot or fore-foot strike. It's coming along slowly but I'm noticing less aches and pains in my knees and hips. With my new shoes and lift, I'm looking forward to becoming a stronger runner.
You're never too old to change.

Saturday
60 min group spin w/ tri club
main set was 5 min time trials
alternating 85% effort, 2 min ez, 95% effort, 2 min ez, repeat.
60 min Body Flow class at the YMCA
3 hour dinner party with tri clubbers. eat, Eat, EAT.

Sunday
45 min. aerobic run on indoor track cuz it was -10 with -35 winchill.
New shoes and worked on pose method of running (mid-foot and fore-foot strike).
60 min kick boxing class w/ 4X3min rounds with sparring partner.

Monday
Swim
WU 200s, 100k, 100s
12x25 stroke drills @ :40 as:
1-3= sighting every 6 strokes/free drill
4-6= fist/OK
7-9= triple switch bk/"L"stroke back
10-12= choice drrill/free build
4x100 IM/nf dr @ 2:10
4x200 fr @ 3:40 desc.
2x100 IM/nf @ 2:10
3x100 fr @ 1:55 descending.
4x50 kick @ 1:15
4x75 pull @ 1:20 (quick turnover)
100 ez
3,000 total. 75 minutes

45 min. strength/weights.

60 min Body Flow class at the YMCA

Sweat rate and IMC training days 7-8

I know I sweat while biking and running but I've been curious if I sweat or lose fluids while swimming so I decided to start checking with my swim sessions. My YMCA has a really nice digital scale in the locker room so before and after my swims, I checked my weight. Holy moly, what an eye-opener. I know my maximum sweat rate on my bike or run is 4 pints per hour (1/2 gallon or 4 pounds) on hot summer days. It's less depending on exersion and outside temperture.
Now here's the eye-opener. When I swim in an 83 degree pool, I sweat (fluid loss, not peeing) an average of 2 pints per hour! (2 pounds). That's a whole quart of water every 2,500-3,000 yards.
If I extend that data to my ironman swim of 1:04.00 (IM Switzerland 2007), I'm at least a quart low going in to T1. Gee, I guess it's pretty dang important to start drinking as soon as I get on the bike to catch up on fluids and keep them up.
Here's a little namonic divice to help with how much water weighs.
"A pint is a pound the world 'round." 1 pint weighs 1 pound.

I've read some other methods of how to calculate your sweat rate by weighing yourself before and after a workout and then figure out how much fluids you took in during the work out and subtract that from your weigh-in and 6.02 times 10 to the 23rd power of E=MC squared....please!
Here's what I do. I really suck at math so I've learned to adapt an easier way.
I know about how many water bottles I need for any given work out.
Let's use my bike rides as an example. During a 120 minute ride, I'll go through almost two 20oz. bottles. Rather than doing that hard math. I fill up 2 bottles, get naked, and stand on the scale while holding the 2 bottles and note my weight.
After the ride, I take the 2 bottles (at least one is empty and one might have some liquid remaining) and get naked again and stand on the scale while holding the 2 bottles again and note my weight. The weight difference is the fluid loss.
4 pounds is 4 pints. 5 pounds is 5 pints etc.
Why get naked for the weigh-ins? I assume that if I weigh myself clothed before and after my workout, the after workout weight would include my sweat soaked clothing and throw off the weight of fluid loss because the fluid loss from my body is still clinging to my cloths.
Oh sure, it gets tricky if I refilled one bottle along the way or ate a PB&J sandwich but I just don't bother checking sweat rate on those days. I only check when I know all things are controlled.
Easy for me.

Thursday
60 min Body Flow (Tai Chi, Yoga, core work)
60 min Spinning class
40 min run:
10 min wu
20 min aerobic w/ 4x20 sec. fast w/ 40 sec. ez between.
10 min ez

Friday
Swim
WU 400 free, 100 Kick, 100 pull
5x50 backstroke @ 1:00
3 times:
3x50 drills @1:00
3x200 Kick as:
200 flutter @ 4:45
200, last 25 of ea. 100 dolphin K @4:45
200 k and s by 50's @ 4:05
Yeah, I'm one slow kicker.
600 pull @ 8:55:
1st 300 anchor catch then rotate hips
2nd 300 long and fluid strokes
4x50 @ 1 min. restrict breathing every 7 strokes
100 ez
2,800 total. 65 minutes.

Training update

I know it's kinda boring to just post workouts I've done and probably even more boring for others to read. But, it keeps me honest.
You may notice I don't have much running in my training yet. I'm almost over a minor knee injury and a foot issue so the runs will slowly pick up in the next few weeks.

Tuesday. (day 5, IMCA Training)
60 min aerobic bike on trainer with new bike!
5 min wu
4 sets alternating big ring and small ring in 15 tooth gear.
(3 min. big at 90-100 rpms. 60 sec. ez. 3 min small at 100-110 rpms. 60 sec ez)
5 min cool down.
I had a hard time keeping up the rpms and staying in aerobic zone so I shifted easier to the 17 and 19 tooth at times to keep my heart rate down.

6:30 PM
60 min Fitness Yoga class at the YMCA (challenges strength, flexibility and balance)

Wednesday (day 6).
Swim. 500 wu. stokes of choice (alternated freestyle and backstroke)
2 sets of 5x50 stroke drills (various stroke and kick drills).
100 FAP (fast as possible)(rest 20 sec)
400 @ 7:20 (made it on 6:39)
100 FAP (rest 20 sec)
300 @ 5:30 (made it on 4:55)
100 FAP (rest 20 sec)
200 @ 3:50 (made it on 3:35)
100 FAP (rest 20 sec)
100 non freestyle ez
3x100 kick @ 2:30
4x50 nf @ 1:10
100 ez
3,000 total. 75 minutes.

Tah Dah!

Here she is. I haven't named her yet.
I finished building her late last night and went to bed feeling so happy.
She was my first one. No, not that "first one". She's the first bike I've bult up from parts. Oh sure, I've always wrenched on all my bikes but she's the only one...OK, again, not that "only one". Hey, I'm a guy, we love our tools and...oh, would you just stop it!
I'm pretty happy with the way things turned out.
Tonight I'll ride with her on the trainer. Yehaw!

Her specs:
Frame and fork: QR carbon size M (56)
Drive train: Zipp cranks and bottom bracket
Rear deraillier: Sram Force
Cockpit: Vision Tech carbon base bar and aero bars
Shifters: Sram TT carbon
Brake levers: Vision Tech
Brakes: Sram Force
Bottle cages: Bontrager carbon.
Wheels: Shimano SH-500, tough road training wheels.
Engine: 156 pound male. 5 foot 8 inches...blah blah blah.

I ended up using a dremel tool (picture below) to very carefully grind out the small section inside the carbon aero bars that was stopping the shifters from being installed properly. I don't recommend doing this to new, expensive aero bars. I'm a bit dumb and live on the edge so I did it just to see if it could be done. It can be done but next time I'll get all parts and components that are compatible and don't need grinding and retro-fitting.


Dreaming of all things fast.

sorry for any spelling errors, spell check isn't responding right now.

Assembly delayed

I had a very productive weekend...mostly.
My bike was (emphasis on 'was') all built up by Saturday noon so I took it to my tri shop for a fitting.
I didn't have the handle bars wrapped nor did I cut off the excess brake and shifter cables as I knew some final adjustments would be made before doing that.
I set my bike up on the shop trainer, changed into my tri uniform and mounted up for the fitting to begin.

Shop technician, Trent, hooked me up to 'retul' and we went to work.
The 'retul' fitting program is computorized and I was fitted with sensors along one side of my body starting at the wrist, elbow, shoulder, hip, knee, ankle, heel, and toe.

Trent: Start pedaling and then shift up into your big ring so you're under load.
Me: Yes sir.
Trent: See this side shot of a stick figure on the monitor? that's you.
Me: Cool.
Trent: Now shift up in the big ring and we'll start the analysis. Pedal like you're racing.
Me: OK, here we go.
Trent: Keep pedaling so we can get some good numbers.

We did this several times and each time we changed my saddle hight and body position to produce the best numbers (data sets that fall into the acceptable levels recommended by...experts).

All diled in and we knew that my aero bars needed to be gut back by about 3/4 of an inch so I could work the shifters without having to slide my elbows foreward and off the elbow pads. I know this when I bought the aero bars and many aero bars are made a little long expecting that they'll be custom fitted.

I took my bike down into the mechanics den and cut my Vision carbon aero bars at the prescribed length.
When I inserted the shifters back into the bar ends for mounting, they hit an obstruction so I looked into the end of the bars to find that there was a change in the thickness of the aero bar and the inside diameter abruptly changed to a smaller diameter. The shifter insertion bottomed out which left the shifters sticking out about 1/2 inch too far and beyond reach when in the aero position. Not good.
Mechanic said they have adapters to solve this problem. Good.
Mechanic gave me a set of said adapters. Good.
I attempted to attach the adapters but they were threaded the opposite direction and were not compatible with my Sram TT carbon shifters. Not good.
Mechanic checked on line and said we can call them (Sram or Vision) on Monday (when they're open) to seek a solution.
I hung up my now partially dis-assembled bike in lay-a-way, hung my head, and went back upstairs.
I talked with the shop manager (very astute and knowlegable about all things bike) and she said there is likely not a solution to the incompatibility issue between Sram shifters and Vision aero bars except to exchange the shifters for another brand that fits. Not good.
But, we'll see on Monday or Tuesday.

Training summary days 2-4
Saturday. 8:00 AM club group spin
One hour of various intervals, one leg pedaling drills, and big ring simulated hills.

Sunday. 8:00 AM run.
EZ aerobic for 30 min.
Then 4x20sec. fast pace w/ 40 sec. recovery jog.
10 min ez jog cool down.

11:30 AM Kick-boxing
Warm up
4x3min rounds with sparring partner. Maximum intensity last 30 sec. of each round.
Push-ups and core work
Cool down
Stretch

Monday. 6:30 AM Swim.
300 wu
8x50 dr @ 1:05 (2 sets of 4) 1= 6 count, 2= catch-up 3= fingertip, 4= R arm/L arm
3x50 build @ 1:00
500 time trial at 7:57
100 ez
200 time trial at 3:09
150 recovery swim
10x75 pull w/ paddles and bouy @ 1:15
6x75 kick @ 1:40
100 ez
3,100 total. 75 minutes.

6:00 PM Weights
7:45 PM. Body Flow

IM Canada training. Day 1

Woke up at 5:30AM
Swim at 6:30 AM

300 wu as 100 free, 100 back, 100 free
5x50 Kick @ 1:15. 1 min rest.
300 free @ 5:10. 1 min rest
4x50 free @ 1 min. 1 min rest
250 as 50 free, 100 back, 100 free @ 4:40. 1 min rest.
3x50 free @ :55. 1 min rest.
200 as 50 free, 100 back, 50 free @ 3:15. 1 min rest.
2x50 free @ :50. 45 sec. rest.
100 as 25 free, 50 back, 25 free. 1 min rest.
1x50 free @ :45. 45 sec rest.
50 ez pull with pull bouy. long strokes, glide.
50 ez swim

2,000 yards. 50 minutes. Whew.

Tonight at 5:30 PM. 1 hour bodyflow.
Bodyflow?
It's a class at the YMCA that includes Tai Chi, yoga, and core work. Great for flexability and abs.

My bike build is nearly complete. I should have it done this weekend.

Y'all have a good weekend.