What a meet! There was lots of fast swimming all around from most of the swimmers in the meet. NW Forumites did quite well too. The only negative to everyone having such a good meet is that a lot of records were broken as well I'm sure. Now why is that a negative you ask?? Because YOURS TRULY is the admin-dude for the NW Zone SCM Zone records, and will be preoccupied over the next few days re-writing the record book... I swam my normal practices this week, with a cutback on my normal fin kicking to about 75% of the distances the kids were doing on the same interval, then cut back on Thursday pretty good (about 3200 yards), and didn't swim Friday as practice was cancelled for the team. I did shave down for this meet, but not exactly a full taper. It was my last shot this year at my good events in a SCM pool for TTs in 2012. Wore a TYR Fusion 2 brief for the meet. SATURDAY 400 Free - 4:28.93 +3.5 seconds from my Canadian Nats time 30.38 / 33.03 (1:03.4) 33.92 / 34.16 (1:08.1) 34.42 / 34.62 (1:09.0) 34.62 / 34.78 (1:08.4) Good splits overall, at least I held semi-even, though they gradually climbed up and up, and I just couldn't bring it back at the end. Dead tired. TG beat me...he'd better remember this one, 'cause it won't happen very often. Very nice swim by TG...he came home very well, and in my head I thought I was doing sooooo poorly, when in reality it wasn't too bad. 200 Fly - 2:18.84 -3.5 seconds and a new LMSC record! 31.11 / 34.99 36.29 / 36.45 This was a very good swim, and I was honestly surprised with the result after my previous 400 event 10-15 minutes prior. I had a psychological race against a young woman (18-24) a couple lanes over, and she hung with me pretty close till around the 125/150 or so...then bye bye. Also in the same heat, PNA's Scott Lautman set a new WR in the Mens 60-64 200 SCM Fly with a 2:29.40!!! [nomedia="http://www.youtube.com/watch?v=AR6DT9jwqjU"]10-20-12 - 200 SCM Fly - NW Zone Federal Way, WA - YouTube[/nomedia] 200 IM - 2:23.82 -5 seconds 30.00 / 38.90 41.82 / 33.10 Got out good, backstroke was so-so , breaststroke, I had the 4th fastest split of all competitors!, and free I just tried to keep KNelson from catching me! 200 Breast - 2:45.51 -3 seconds, and a new LMSC record!! I'm surprised by this one! 37.01 / 42.71 43.77 / 42.02 The final 50 I gave it all I could 'cause I knew there was a shot that Allen Stark would be a coming!! I told Allen I was going to take it out "relaxed", and he misunderstood my definition of this and was out with me pretty close at the 100...then I guess he got tired, or took a breath of water. [nomedia="http://www.youtube.com/watch?v=cTHx6x3r4Dw"]10-20-12 - 200 SCM Breast - NW Zone Federal Way, WA - YouTube[/nomedia] 800 IM - 10:42.58 Fly - 32.60 / 37.47 / 38.94 / 39.56 (2:28.57) Back - 43.66 / 41.77 / 41.67 / 41.74 (2:48.84) Breast - 45.88 / 45.94 / 45.69 / 46.15 (3:03.66) Free - 35.97 / 35.62 / 35.41 / 34.51 (2:21.51) In the whole scheme of things, this race wasn't truly that difficult. Granted, I am a natural 200 Flyer, so the beginning was no problem for me, and the first 50 of backstroke was my "recovery". If you look at each stroke as a whole, they were basically even or descended throughout the stroke, so I swam it well. I looked up the Austrailian masters record for my age group, and missed it by a mere 5 seconds. 99% sure I'll never do this again. SUNDAY 400 IM - 5:06.11 +2 seconds from my best 30.72 / 35.32 (1:06.04) 41.47 / 40.93 (1:22.40) 43.95 / 44.75 (1:28.70) 35.14 / 33.83 (1:08.97) My fly was out about perfect split, backstroke was slow...no arm turnover, breaststroke didn't get my feet snapping around, and freestyle I was dead. Still a decent overall swim. I need to be about 3 seconds faster in the back and breast, and another 3 or so faster on the free coming home for my goal time. KNelson was a few seconds behind me through the whole race just to keep me honest. The overall winner young-dude was a 4:56, but was DQ'd for something...must've cheated to beat me by 10 seconds! [nomedia="http://www.youtube.com/watch?v=cvLS5gwWYhE"]10-21-12 400 SCM IM, NW Zone Federal Way, WA - YouTube[/nomedia]
Only swimming 3 times this week since I will be on an Indian Princess campout with my two daughters this weekend. So, I wanted to have a 3rd long workout just to get the weekly yardage in. Did pretty good. Swam with Dave B, Peter, Dave M., Ray, and Meredith. 4x50 on :50 4x50 sprint on :16 second rest (3:02 total time, 2:14 swim time) 100 Back 7x200 on 3:00 descending :05 seconds to 2:45 and up to 3:00 - made it thought I had never swam these intervals for 200's) 100 Back 10x100 on 1:30 100 Kick 8x75 on 1:15 300 Kick 5x200 Back w/paddles on 3:15 5x100 Free w/paddles on 1:30 5500 yards 105 minutes
Sun Oct 21 2012 Postal 6k Jim & Dick were doing the postal 6k so I decided to join them Sun noon practice dove in at 12:05.00 0050 00:30.3 0100 01:04.3 0200 02:12.9 0500 05:40.9 1000 11:21.6 5:40.7 (took a little break at 1000) 1050 12:04.9 43.2 1500 17:11.1 5:49.5 1650 18:55.6 2000 22:56.1 5:44.6 11:34.1 Took a tiny break at 2k 2050 23:37.1 41.03 2500 28:47.6 5:52.0 3000 34:31.4 5:43.8 11:35.8 Took a break after 3k 3300 37:59.3 19:03.7 3500 40:17.9 5:46.5 4000 46:00.9 5:43.0 11:19.5 Took a break after 4k 4500 51:55.8 5:54.9 4950 56:58.3 18:59.6 5000 57:33.4 5:37.6 11:32.5 Took a break after 5k 5200 59:58.9 (hr swim comparison) 5500 63:19.0 5:45.6 6000 68:49.56 5:30.5 11:16.1 Felt pretty good Took small breaks at each 1000 Picked up the pace on the last 1000
Updated October 22nd, 2012 at 09:33 AM by ande
So I didnt swim this whole week except for 1,000 one day, because of recent events and not being at my home. But I figured I should still do the swim meet this weekend for fun and see how it goes. I didnt swim too well or well at all haha but it is a starting point!! And it was fun :-) Which is what counts I guess. Monday is when the work starts again! Goodluck to everyone with their week of training.
My swims today went great! I started with the 200 back in 2:49. My 500 free was significantly faster than a month ago, with a 6:28. I felt good today. Hope tomorre goes well too. Have the 200 free and 50 free tomorrow. Total 3000 yards with warmups and warm downs.
Swam at the Huntsville NAT w/ Dave, Dave, Bob, Bob, Mary and Tucker. SCY 600 Warm up 200 Kick 200 Free 200 Pull 200 Kick 4 x 50 IM Order - 1:00 4 x 100 IM - 1:45 4 x 200 IM Down/Free back 10 x 25 Kick - :30 4 x 200 Free - 3:00 4 x 100 Down Free/Back IM Order - 1:40 4 x 50 Free - :50 4 Times through: * 25 Pull - :30 No breath * 100 Pull - 1:30 200 Cool down (5150 Total)
Moving on from the omniconsuming grade rumination post, I now have a new pet peeve/quest. This is the 2nd time in a row when Golden Coral never replaced the sweet potatoes during our visit. What a bummer. It was a scraped out pan with marshmallow remnants on the sides. I never even got a bite. The carrot mash next to it was and always is virtually untouched. If they put a heap of marshmallows on it, that would be a completely acceptable substitute. Thurs' IM day SCM 300 warm up 8 x 50 rotate IM Main set early, just for me, thanks coach! Two times through: 3 x 75's on 1:30 rotate IM order 50 fly/25 back 50 back/25 breast 50 breast/25 free 100 IM FAST 25 easy 1:16, 1:15 This ties my best in-practice 100 IM at 1:15. And even nicer, I could goof off the entire rest of workout.... 6 x 150 pull ===>no. I did 2 x 50 with short fins to every 150. 6x 50 on 1:00 stroke not sure what this set was suppose to be. I wasn't listening, and when I finally decided what I wanted to do, everyone was kicking, pulling, stroking, freestyling, or getting out. There wasn't a unified theme at all. Like the UN of do-what-you-want. Maybe getting out was most popular. Well, I tried to do 2 x fast back, 2 easy, 2 fast back, but I was pretty pooped out and went 38-39's. +++++++++++++++++++++ IMS:The key is the breast. That's my worst stroke, and so I tried to work every turn and sprint the breast, where arguably the most time is lost. Why do I swim with short fins (TYR Burners) so slow? I don't go any faster than without, and in fact, I have to work harder to go the same speed. My lungs are about ready to burst, and I can't use my arms that much except in an all-out sprint. Does that mean that I have weak core and simply need to condition myself up to it? I could not do those straight 150's and had to take a mini break within each one. I was getting a little better by #4 and going 32-33, so maybe it's just getting use to the subtle change in timing as well. Next up: I am not motivated to swim in meets at all right now. My next meet is going to be the DAMM meet and I don't know what I want to swim. The good thing is entries aren't due until that Wed before.
Friday 10/19 AM and PM SCY AM swim: 500 swim 4/6/2 turns 500 pull w/ buoy + strapless paddles + snorkel 100 side kick 10x50 @ 1:00 kick w/ board 25 cruise/25 FAST 8x200 @ 2:30 add-on FAST FR (#1- 175 cruise/25 FAST, #2- 150 cruise/50 FAST, etc.) **Held 2:12-2:15 on the first 5, then 2:09, 2:06, 2:02 on the last 3. 200 EZ Total: 3400 PM swim: "Friday Fly Day" 500 swim 300 50 kick on back/50 drill FL 500 pull w/ buoy + strapless paddles + snorkel 300 50 drill/50 swim FL 16x75 FL 2 @ 1:20 kick 1 build/1 FAST 1 @ 1:15 drill 1 @ 1:10 D1-4 20x50 @ 1:10 4 @ 1:10 FAST FL kicking 5 lines under H2O off turn 1 @ 1:10 EZ FR 4x150 @ 1:45 w/ fins + paddles D1-4 8x25 @ :25 w/ fins 4 under H2O kick/4 fast FL swim 200 EZ Total: 4800
Updated October 21st, 2012 at 03:08 PM by Calvin S
Swim/SCY/w/Speedo: Warmup: 10 min hot tub 500 various 8 x 25 shooters w/fins @ :40 2 x 25 scull Main Sets: 10 x 25 @ 1:00 - burst 12.5, easy 12.5 - 6 dolphin, 4 fast hands 50 fly w/fins from push for time - went 23 mid, I did not splash Pete; I was underwater most of the time. I had to avoid his wake off the turn. 500 social kick 50 EZ more hot tub Total: 1600 ART, 30 min He really worked over my shoulders. Kinda sore now. ++++++++++++++++++++++++++++ Practically a recovery workout today, we were so lazy and chatty. Pete almost refused to do 1 x 50 AFAP. We figure we need to start resting for the Sprint Classic anyway. I am looking forward to a recovery week. I've been cranking 4 HIT workouts per week for awhile now. Feel like I'm rounding into good HIT shape. Happy weekend everyone!
Updated October 19th, 2012 at 10:11 PM by The Fortress
SCY Warm up (1050) 200 free - 100 IM Kick - 100 back - 100 IM drill - 100 free 6 x 50; 3/50, 3/45 desc each 3 6 x 25/30 strong alternate free - stroke - swam fly-back-breast for stroke Main set: (1300) 1 x 500/7:30 NS - went 7:05, not sure if I ns this, didn't check time at midway. 100 IM Kick/2:30 - went 2:10 100 IM drill/2:30 - went 1:50 100 back build/2:00 - went 1:30 4 x 25 fly fast/45 - around 18 on these 100 IM Kick/2:30 - went 2:10 100 IM drill/2:30 - went 1:50 100 free build/2:00 - went 1:20 4 x 25 back fast/45 - under 20 on these Sprint set: 1 x 50 fast/2:00 -went 37, shoulder started to bother me so I backed off after the turn and cruised to finish. Was more in this set but I stopped here 100 easy kick for cool down Total: 2500 yards
SCY Warm up (1000) 200 swim - 200 kick - 200 pull - 100 scull/swim by 25's 6 x 50 burst + cruise/1:10 Main set: (900) 2 x 25 AFAP/1:00 - fly, 15± 2 x 50 easy kick/1:30 2 x 50 burst + cruise/1:00 - burst fly, cruise free 1 x 50 DPS/1:00 - free at 14spl 1 min rest 1 x 50 AFAP W/fins @ 1:00 - back, went 30± extra 30 sr 2 x 50 kick w/fins (15 under fast) @1:30 2 x 50 DPS w/fins @ 1:00 - back @11-12 spl extra 30 sr 2 x 25 AFAP w/fins @ :45 - back, <15 1 x 50 easy swim/1:00 1 min rest 1 x 50 AFAP off blocks @ 1:30 - back, <35 2 x 50 easy kick/1:30 2 x 50 DPS swim/1:00 - back 15 spl Pull/scull set (600) 6 x 100/10sr 25 scull - 75 pull build Warm down (400) 8 x 50/50 smooth Total: 2900 yards
Fri Oct 19th, 2012 Whitney coached SCY UT Swim Center main pool 6:00 - 7:30 dove in at 6:03 Swam with Mike & Todd beside Tyler, Marcio, Chris, Ned, Keith, Jim, Korey & Gull Warm up assigned: 1000 did 7 - 800 Main Set 5 x 200 on 4:00 done 50 fast 150 easy Odds FR evens FL FR went 26 FL 26 or 7 5 x 200 on 4:00 done 100 fast 100 easy Odds FR evens BK 5 x 200 FAST on 4:00 odds FR: went 2:04, 2:06, 2:01 evens k went 2:30, 2:29 Next Meet: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 (Tentative) UT Austin, TX
Swam w/ Dave, Dave, Dave, Ray, Keith, Teresa, Chris and Meredith. Wore my Yingfa jammer w/ no drag suit. SCY Challenge set 6 x 50 - :50 2:00 Rest Broken 200 - 4 x 50 w/ :16 s rest in between each 50. Made 2:01 which is disappointing. I was under the 2:00 pace at 150 yards but had a really bad turn. I'm not getting tired... just sloppy. 100 Easy 200 Back - 3:00 200 Back - 2:55 200 Back - 2:50 200 Free - 2:45 200 Back - 2:50 200 Back - 2:55 200 Back - 3:00 100 Easy All 200s except the middle one were supposed to be stroke/no free. I fell behind on the first three but caught up on the middle 200. From there, I held the interval. Have never done this much backstroke before. I made 2:48 on the 5th 200 which I believe is a personal best for me. 10 x 100 * Odds Free - 1:20 (did 1:07 - 1:09) * Evens kick - 1:40 (did 1:25 - 1:30) 100 Easy 8 x 75 - 1:15 (Convert Fly -> Back -> Breast) 150 Easy 4 x 100 Pull - 1:30, Descend (1:15, 1:10, 1:05, 1:02) 200 Cool down (5150 Total)
Tomorrow is the kids meet and yes I am swimming with my older kids, including my lazy son. He doesn't practice, just swims meets. 500 free 500 kick w/zoomers 500 pull w/strapless paddles & bouy alt 100 fr/100 bk 10x50 from block good breakout then easy 200 kick w/zoomers 100 back 200 free ez Total 2500 yards
There is a high school meet at our normal practice time, so we were able to get in early from 3:00-5:00 this afternoon at the other pool instead. Normally I wouldn't make it there till about 3:45 at the best from work, but the lines finished a bit early, so I only ended up being about 15 minutes late. No big deal, it's quick taper time anyway. I missed most of the initial 1000 warmup, but did Warmup: 250 Free stretchout 10 x 75 Kick w/ fins @ 1:15 (Fast/EZ/Fast by 25s) did SDK/flutter/SDK by 25s (~:56s) Main Set: (aerobic EZ) 8 x 200 Free @ 2:40 instructions were "nothing special, just make them and keep them consistent". went 2:20-2:22s, last one was 2:18. I just kept it EZ 500 Free Pull stretch out (this was my cooldown) ----------------------- 3100 Yards I threw in the towel and got out here, the next and final set besides cool down was 16x50s (4 each stroke desc. 1-4) @ 1:00 I decided after hearing what it was, that I didn't need to do it tonight, and I was to the showers.
Thursday 10/18 PM only SCY 2x 200 swim 200 pull w/ buoy + strapless paddles 200 drill 12x75 w/ strapless paddles 2 @ 1:15 25 R/25 L/25 swim 2 @ 1:00 swim 2x1200 @ :20 rest w/ fins 300 kick/100 swim/200 kick/200 swim/100 kick/300 swim #1 - kick in S-line, swim 100 FL, 100 FL/100 BK, 100 FL/100 BK/100 BR #2 - (w/ snorkel) kick on stomach, hands at side, swim FR 5 fly kicks off EVERY wall. 2x 4x50 @ 1:00 4/3/2/1 breaths 8x25 @ :30 V.S. (4 each stroke IM order) 3x (STRK was IM order by round) 300 @ 4:00 D1-3 by round 200 @ 3:00 FR/STRK by 50 (work STRK) 100 @ 1:40 FAST STRK Results: 300s: 3:26, 3:19, 3:12 100s: 1:01 (FL), 1:10 (BK), 1:09 (BR) 300 EZ Total: 7400 (!)
Swim/SCY/Solo: Warm up: 600 various 8 x 25 shooters w/fins @ :40 4 x 50 caterpillar fly drill @ 1:10 50 EZ Main Sets: 12 x 25 burst + cruise @ 1:00 100 EZ 2 x through: 25 AFAP from dive or block + 75 EZ 37.5 AFAP from dive or block + 112.5 EZ 50 AFAP from dive or block + 200 EZ R1 = free (12 flat-low, 26 flat-low) R2 = back (12 mid, 28 high -- did not go past 15 m, sloppy turn) 2 x 100 AFAP w/fins, broken for :10 @ each 25 + 200 EZ IM = 50 flatish breast = 55 high 6 x 40 w/stretch cordz 2 = breast w/15 fast strokes 2 = back w/30 strong strokes 2 = backstroke start, kick fast until taut then 12 fast kicks 100 EZ Total: 3400 ++++++++++++++++++++++++++++ Cranked out my fastest practice 50 free ever today. Of course that might not be saying much as I literally never do a 50 free for time. Still, I'm hopeful I can crank a decent one at the Sprint Classic. My last really good 50 free was back in Feb. 2009 (tech suit aided 24.9). Stretching and rehab exercises later. I have been using my flexibar regularly -- more than I bet Mr. Thornton has been willing to do for his tennis elbow issues!
I usually don't post my recovery days, but since my "training" is so unusual, I thought i'd give those who might like to see what I really do on MY recovery days. I do think getting in for even a short swim is very beneficial. Not only do I still get a great shower & not have to use my own towels at home, but even very modest yardarge and time helps set me up for the next "real" workout. Yesterday: SCM, Baylor Fitness Center 300 warm up 4 x 50 swim with short fins 4 x 25 back/free 50 easy The End. Later.....30 minutes of yoga. This is short for "yoga inspired stretching and yoga-like poses". Emphasis is on not getting tired out. Thinking about how going "easy" today will set me up for an explosive tomorrow. ++++++++++++++++++++++++++ The World According to Chowmi: Talking with teachers. The girls' school is very strict with late/missing assignments. I won't go into all the rules, but essentially you get major grade reductions if you turn in late work or missing work. My older daughter had a very unsual case - where it was truly teacher error. She did turn in her work, but the teacher said it was missing and she would get a zero. This is devastating, if you think about it! Anyway, the teacher actually had it in her stack, and it was marked with a 100. She said she'd correct it and enter the grade. It wasn't. Daughter asked her again, and she corrected it on the spot, in class, on the computer. It still was not reflected in parent portal. Apparently, it didn't save! Long story short, grades come out and it wasn't reflected. I talked to the teacher about it. Teacher said she would fix it. Ok, like i've heard that before. But now we are at your mercy to fix it. And it needs principal approval, etc. Very annoying. I don't know what else to do. I then sent an email reminder to the teacher and printed it out and put it in her mailbox. Here is the exact text! Ms. XXX, Thank you for taking the time to correct Claire's final grade due to the inputting error for the missing assignment grade. I appreciate your consideration. I should have also checked with you when it did not update after Claire told me she watched you perform the change in class last week. Could you tell me what her adjusted grade will be? And also thank you for feedback on Claire's in-class behavior and constructive comments. Last period is tough to stay disciplined and i'll make an effort to remind her to focus on her work, not talk unnecessarily/socially, and to strive to continue consistency in your class. Thank you again, Claire's mom I must say, I am a model of diplomacy and tact, if I do say so myself. The initial reaction when I saw the report....just image Yosemite Sam! Worst case is she changes her mind and doesn't change the grade. And by the way, the current grade is an 88, but should have been 95-96. Question, dear blog readers, what should I do - let it go or not? On one hand, getting a B in the 6th grades means very little. It is a great life lesson that sometimes, yes, you do get screwed, and guess what, even mom and dad can't fix it for you even though you were right, and yes, it's not fair. On the other hand, making A honor roll is VERY VERY difficult. And my daughters have made high honor roll each year (straight A's for the entire year). So this is very important to them, and to me. And let's face it, I think it's entirely ok to say it's about me, too! The World According to Chowmi: in response to Lance Armstrong/drugs in general: I really don't care about the Lance thing. Just more noise in my already busy life. See immediate paragraph above for the most pressing issue in the forefront of my mind. Drugs. Let's see. As my husband says, they do a have a side effect - greatness! Actually, it's not on principle that I wouldn't take drugs. It's that they have no practical purpose for me. (This is sort of a joke as well.) If drugs either help you train longer, get strong, or recover faster, those aren't what I am looking for. I don't need to recover faster. I can skip workout, or see very beginning of post - that seems so skelatal, who needs to recover any faster than that? Do I want to train longer? That would be no. Do I want to actually have to work harder, lift more? Ditto no. I would like the drug where you can swallow it, or even better, it's like a sweet Flinstone chewable or gummy vitamin. Then I don't have to train or do anything, increasing the amount of time to be a helicopter parent, or watch more TV. Then enter meets and swim sensational. That's the drug I want! I wonder if Speedo agrees with me. And last, the drugs that might actually help you go totally crazy fast in a race are illegal, addictive, and nonspecific. I really would not do those kinds of drugs! If I took some illegal drug, I may swim faster, but it's more likely i'd never make it to the pool as I go racing down the highway on foot screaming that there are bugs under my skin. ++++++++++++++++++ Next up: Playground monitoring today! And then it's off to a workout, IM day!
Thu Oct 18th, 2012 Swam yesterday, didn't blog Whitney coached SCY UT Swim Center main pool 6:30 - 8:00 Dove at 6:40 Swam with Aamon, Jason, & David beside Tyler, Marcio, Chris, Ned, Keith, & Larry Warm up assigned: 1000 did 5 - 600 Main Set 20 x 200 FR on 3:00 Best average (she said we could choose stroke & distance, 100's, 150's or 200's, but they all had to be the same) after 10, we did an easy 100 fr I lead all but #11 & 12, went 2:13's & 14's on most of them tried to stay smooth 100 easy Next Meet: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 (Tentative) UT Austin, TX
Swam w/ Ray, Dave, Blakely, Teresa and Keith. Got a lot of breaststroke pointers from Blakely after we did out main set. She had me doing some sculling drills that seem to help a lot. SCY 600 Warm up 2 Times through: * 4 x 125 (Round 1 - 1:45, Convert Free-IM; Round 2 - 2:00, stroke IM Order) * 50 Easy * 4 x 100 (Round 1 - 1:30, Free, descend; Round 2 - 1:45 Kick) * 50 Easy * 4 x 75 - 1:15 (Round 1 - Convert Fly to back; Round 2 - Pull, descend) * 50 Easy * 4 x 50 Kick - 1:00 (Round 1, fins; Round 2, no fins) * 50 Easy * 4 x 25 - :30 (Round 1, IM Order fast; Round 2 free w/ strap on ankles) 300 Pull w/ ankle strap 300 Yards of sculling drills mixed w/ br kick 4 x 50 Breaststroke - 1:00 (Made :40-:42 keeping elbows higher and pulling wider; not too bad for changing up my stroke completely) 200 Cool down (5000 Total)
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