What a great Friday

Amanda Lawrence, fun underwater... Fantastic Triathlete

My hip and back felt great, the power in core was strong and helped make an effortless 9K, well it wasn't effortless but I was a happy swimmer. Thank you Dr. VanHoewyk for the advise and treatment, even though it was painful.

Long and Strong

- No drag or toys.

1000 (14:30) <***1st and final 25 per 500, Modified Catch up; fantastic loosener>

3000 (42:30)

1000 ***

2 x 1500 (28:15)

1000***

= 9,000 yards

Dream, Prepare, Succeed