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  1. Sarasota Y Sharks Masters 5:30 AM Workout -06/01/12

    by , May 31st, 2012 at 04:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 Kick-25 fast/25 moderate- 1:10
    1 X 100 swim

    8 X 25
    odd: build to race finish
    even: blocks-sprint 25

    LCM

    15 X 100 pull
    5 on 1:40
    5 on 1:35
    5 on 1:30

    WARM DOWN: 4 X 50 easy 1:00

    4200 Y/M
    Categories
    Swim Workouts
  2. Thursday, May 31

    by , May 31st, 2012 at 04:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    5 x 50 caterpillar fly drill @ :15 RI
    5 x 50 chest press fly drill @ :15 RI
    5 x 50 single arm fly @ 1:00

    ... hot tub break with Speedo ... who did a 1000 for time ... he was much faster than last week ... I'm suspicious he skipped a 50 due to boredom whilst swimming ... 12:11

    6 x (5 x 25 shooters w/MF) @ :40ish
    5 back
    5 belly
    5 left side
    5 right side
    5 twirling
    5 back

    10 x 50 back w/turtles, no SDK @ 1:00

    100 EZ

    Total: 2700


    ++++++++++++++++++++++++++++

    Did a full on slow mo recovery workout today. I needed it. I realized after reading Water Rat's blog that I haven't been to ART in 5+ weeks. Definitely means my shoulder is feeling somewhat better b/c I was going weekly for a long time. My third PRP session is next Thursday. There has been some improvement since session two. Though I'm still not doing any freestyle sprinting or using paddles.

    Updated May 31st, 2012 at 05:01 PM by The Fortress

    Categories
    Swim Workouts
  3. Thursday, May 31 2012

    by , May 31st, 2012 at 02:11 PM (I swim, therefore I am)
    LCM @FGCU Aquatics Center

    Air temp of 80, LCM pool at 78, 100% water clarity.

    Warm Up
    200 S-DR-DR-S by 50

    *Set 1* - LCM
    3000 FR broken 5K tempo & pace
    as 10x300 on 5:30

    Results:
    • 4:05 Ave pace


    EZ 200

    *Set 2*
    1000 Br/Fr with Snorkel
    • 200 Br kick
    • 300 Br swim
    • 500 FR kick


    *Set 3*
    21x50 on :50 FR with paddles

    Results:
    • descended 38-36 x7

    EZ 150 FR

    Comments
    I finally received a new wire cable to replace the one that snapped on the weight stack machine in our exercise room. Did dryland workouts only a few times over the last several weeks, so last night's dryland session was certainly felt in today's swim workout.
    Categories
    Swim Workouts
  4. Workout 05/31/12:

    by , May 31st, 2012 at 01:39 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 IM drill

    4 x 200 FR pull with buoy on 2:40
    8 x 50 Kick on :60
    4 x 150 FR on 2:00
    8 x 50 drill IMO on :60
    4 x 100 Quarter's Strong on 1:20
    150 loosen and out
    (Solo/Rec/3150yds/50 min)
    -------------------------

    I had intended on swimming at Lake Buel with the PaceMaker master group last night, but we had some storms roll through and canceled those plans.

    Today felt good in the water. I will be swimming the Charles River race Saturday in Boston, if the water comes back within acceptable limits. The director will be emailing us Friday afternoon to give the green light. Looking forward to swimming this event for the first time - there is a limit of 150 participants.

    Other than that, I am knee deep in a plumbing project - simple fixes are not simple in a house that is over 130 years old, especially with all the lead pipes. :hitmeontheheadwithawrentch:
    Categories
    Swim Workouts
  5. A Song of Sixes - 05/31/12

    by , May 31st, 2012 at 01:15 PM (Workout Swimmer)
    Planned on swimming yesterday morning & taking today off, but we had a nasty storm with thunder & lightning yesterday AM, so oh well. No one there that I knew, either - just a couple of leisure swimmers.

    1000 warm up mixing in back & breast
    4 x 200 P no paddles
    300 breast/free
    300 kick/swim
    300 breast/free
    300 kick/swim
    2 x 300 P w/paddles
    6 x 100 IM continuous, no fly
    Total: 4200 SCY

    I wanted to do a poem: Ode to Three's, or perhaps A Song of Sixes - I absolutely love 3's & 6's. But, alas I have no poetic license. The best thing about 300's & 600's is the endless appealing variety I seem to come up with - 150's, 75's IM twitch, straights & brokens. It's wonderful. Today I started thinking I was going to do a 10,9,8,7,6,5,4,3,2,1 then got caught up on what to do for the 700, so thought I would do 10,8,6,4,2 - but I got caught up in the beauty of the 600 - or maybe it was the 300, and everything changed! The nonsense I think up when I'm swimming solo!
    Tomorrow I start back with ATAC full time!
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  6. Thursday, 5/31/12

    by , May 31st, 2012 at 12:34 PM (A comfort swimmer's guide to easy swimming)
    I was a bit sore this morning from yesterday's workout. Must have worked it harder than I thought.

    SCM with swim buddy

    Warm up (1000)
    300 swim free/ hold stroke count
    200 kick choice
    4 x 50/1:15 alt. drill/swim by 25, IM order
    300 pull alt 75 free/back

    Main Set: (1100)
    Swim 8 x 25/45 with fins: Odds = kick 12.5 underwater - 12.5 above
    Evens = swim sprint - did fly-back-breast w/dolphin - free
    Kick 3 x 50/1:15 with board: ds 1- 3 - went 1:02-1:14-1:05
    50 easy

    Swim 8 x 25 free/30; - was going 19-20
    Kick 3 x 50 back/1:15; ds 1- 3 - went 1:02-1:00-:58
    50 easy

    Swim 4 x 25 back/45 ALL OUT; - not sure of times, close to 20?
    Kick 3 x 50 back/1:15; ds 1 -3 - went 1:03-1:02-:57
    50 easy

    Pull: w/buoy only (400)
    8 x 50 free/1:00; ds 1- 4, 5 - 8: on 1 - 4 breathe every 5; on 5 - 8 breathe as normal and swim faster
    - w/buoy only, was around 43-44 on 1-4, 41-42 on 5-8

    Warm Down (200)
    2 x 100/10sr (25 swim - 25 kick - 25 drill - 25 swim)

    Total: 2700 meters
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  7. 05.31.12 - Thursday workout

    by , May 31st, 2012 at 08:55 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Lots of fly today. We did the workout in the wrong order but it all worked out in the end. Probably a bit easier if followed correctly.

    SCY

    400 Warm up

    2 Times through:
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly/50 Free - 1:30
    * 400 IM - 7:00
    * 50 Easy
    * 200 IM (125 Fly/25 Bk/25 Br/25 Fr) - 3:30
    * 300 IM (150 Fly/50 Bk/50 Br/50 Fr) - 5:30
    * 175 Fly - 3:00
    * 175 Free - 2:30
    50 Easy
    I seem to be able to go about 75-100 fly smooth on a 1:20-1:25 pace. After that I go vertical and it hurts. This set pushed me pretty hard. 175 fly was a killer and it didn't help that Dave B picked up the pace on the 175 free.

    10 x 50 - 1:00 (odds, kick/stroke; evens, sprint free)
    This was supposed to be 10 x 50 on :45 but we decided to add rest and do more speed work.

    200 Easy Fly cool down
    50 Return kick boards and cool down from the cool down.

    (4100 Total)
    Categories
    Swim Workouts
  8. beaten down and broken but still pushing

    by , May 31st, 2012 at 07:36 AM (Mixing it up this year)
    My last meet with the kids will be June 15-17 i decided to swim because if I don't I will be out of the pool too long so I will swim the first or second event only so that I can atleast use the pool for warmup as my workout.

    Today I am still sore, the legs are spent from yesterday and the arms are starting to calm down just in time for upper body weights tonight.

    I think my new nutrition plan is working better. I shall see in the weeks to come.

    200 free
    200 IM drill
    200 kick
    100 scull drill w/snorkle

    4x(5x50)@1:15 w/fins
    1=15UW+35 build held 42's
    2=EZ
    3=25 fast+25EZ held 45' I can do EZ
    4=15UW+35 build held 42's
    5=EZ

    5x100@2:15 Fly w/fins went 1:40,1:40,1:40,1:40,1:35
    50 @200 pace 42 +50EZ
    2x100@3:30 kick went 2:59,2:53
    50 @200 pace 42 +50EZ
    100 EZ

    Total 2700 meters
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  9. Wednesday May 30 - PM Weights

    Chin-ups
    Body weight (164 lb.), 10 sets of 3

    This is the first time I have done chin-ups without using the assist machine, and while they weren't easy I didn't struggle either. I am pleased with my progress, the first time I did these six weeks ago I was 5 lb. lighter and used 60 lb. of assistance.

    Shoulder Press
    on the Technogym machine
    10 @ 40 lb.
    10 @ 50 lb.
    10 @ 50 lb.
    10 @ 50 lb.

    Box jumps
    3 sets of 10
  10. Wednesday May 30

    Had to swim late today - after driving 550 miles for a couple of meetings. Hit the road at 6am and got back around 5:30. Wife and kids weren't home so I went to the pool. Sitting in a car all day and having a big lunch do not complement swimming. Finally started feeling ok after 3000 yards.

    5x200 on 3:15
    5x200 Back Pull on 3:10
    500 kick
    10x50 Free Pull on :45
    10x50 Back Pull on :50
    5x100 Free Pull on 1:30
    5x100 Back Pull on 1:35

    4500 yards
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  11. Wednesday, May 30, 2012 5:15pm

    by , May 30th, 2012 at 10:15 PM (Fast Food Makes for Fast Swimming!)
    Had the whole pool to myself for the lap swim tonight. It's really boring being there all by yourself too. Well, there were a couple deep-water water exercise ladies there, but I don't count them. (the deep tank is separated by a bulkhead).

    Warmup:

    300 Free
    300 Free Pull
    200 IM Drill
    200 Kick w/ board

    At this point, I was feeling tired from 10 hour days of work, plus the 4300 yard in 1 hour workout from yesterday. I didn't know what else to do with my time, so I figured I'd waste the next 40 minutes doing a bunch of kicking and fast stuff.

    The fins I use are Speedo Biofuse Training Fins - they are weighted as well. The pair weighs about 3 pounds, so imagine kicking with another 1.5 pounds on each foot!

    20 x 25 w/ fins @ :30
    • Odds SDK on back (attempt to go 1/2way underwater) - after a lot of these reps it was getting tougher to do
    • Evens Fast Fly w/ SDK to middle & then breathing 1 up, 2 down
    100 EZ

    20 x 25 Flutter Kick w/ board (no fins) @ :30 (held :20-21s)

    100 EZ



    Each of the following fast 100s was done on the 4:00 interval, since I don't really like to sit around on the wall...gets boring. The EZ 100s were just built in during the 4:00 interval.

    Fins back on for:

    1 x 100 Fly Fast from a push - went :59
    I've been nearly this fast from a push without fins before, and I was feeling great till after the final turn. My legs were just dead! Plus trying to do open turns with fins is difficult.
    100 EZ

    1 x 100 Back Fast from a push - went 1:01 (good time)
    I actually felt like a backstroker for about 53 yards or so...then my legs died, and my turnover slowed back down to James speed as I slugged home the final 2 lengths...

    100 EZ

    1 x 100 Breast w/ flutter kick"fast" from push - didn't even bother to look at the time. Probably could've gone faster with frog kick.

    100 EZ

    1 x 100 Free fast from a push - went :54
    My legs just died on the 2nd 50, and my arms were feeling it too on the final 25.

    100 EZ and outta here.

    --------------------
    3000 Yards


    That's enough of that stuff for the summer!! I'd rather be swimming 100s/200s/etc of repeats on low rest than doing fast stuff with fins all the time. Very tough to do.

    3 day meet starts on Friday!
  12. Wednesday 5/30/12

    Wednesday 5/30

    AM LCM and PM SCY

    AM swim:

    400 swim
    400 IM k/sw/dr/bld
    24x50 @ 1:05 (6 each stroke, IM order)
    2 drill
    2 kick fast
    2 swim

    2x
    3x100 @ 1:20 D1-3
    4x50 @ :50 25 fast 0 breath/25 cruise

    2x (did RD 1 STRK=BK, RD 2 STRK=FR)
    8x50 @ 1:00 STRK (odd: drill, even: build)
    2x200 @ 3:15 IM (first one cruise, second one fast)
    4x100 @ 1:45 (odd: FR cruise, even: STRK fast)
    (+100 EZ after RD1)

    4x100 @ 2:00 skull/sw/dr/sw

    Total: 5900

    PM swim:

    500 swim
    5x100 @ 1:30 k/sw/dr/bld

    2x
    6x50 @ :50 kick FAST
    3x100 @ 1:20 IM
    2x200 @ 2:20 (RD1)/2:10 (RD2) D1-2

    3x200 @ 3:00 50 kick/50 DPS

    4x
    1x100 @ 1:30 FAST (:55, :54, :54, :53)
    3x50 @ :50 FAST (hold faster than 1/2 100 time)
    3x100 @ 1:30 DPS
    1:00 REST

    2x150 EZ

    Total: 6100
    Categories
    Swim Workouts
  13. Wed., May 30

    by , May 30th, 2012 at 06:10 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapula exercises, 20 min
    good mornings, 65 x 1 x 8, 75 x 3 x 8
    extreme angle step ups w/BB, 50 x 3 x 8
    seated narrow grip row, 100 x 1 x 6, 110 x 1 x 6, 120 x 1 x 6
    bicep curl, 40 x 3 x 8
    overhead squat, 55 x 1 x 8, 60 x 1 x 8
    altitude drops, 10
    knee tuck jumps, 10
    resisted track start jumps, 10

    -- Wanted to do a few more sets of things, but ran out of time and had to dash off to the pool.


    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooter
    5 x 50 caterpillar fly drill @ 1:10
    5 x 50 torque drill w/paddles @ :20 RI
    -- first time I've used paddles in months
    50 EZ

    Speed Work:

    1 x 50 AFAP fly w/fins
    -- 23 mid
    -- felt tired, and perhaps should have done some bursts first to make sure I was entirely warmed up
    150 EZ

    Kick Ultras w/fins:
    3 x (8 x 25) @ :45
    -- AFAP for 20 yards, cruise in, rest approx :30

    1-8 = dolphin kick w/board
    50 EZ
    9-16 = shooter w/MF
    100 EZ
    17-24 = backstroke kick, no SDK
    150 EZ

    8 x 25 breast pull w/parachute
    100 EZ

    Total: 2700

    ++++++++++++++++++++++++++++


    Still feeling tired. I realized that, normally, this would have been a recovery week for me. I probably should have knocked off weights last Saturday for a week. Whenever I skip a recovery week, it catches up to me. I had thought I might not need/take one with Omaha looming, but apparently not so. And I'm done with upper body weights until after Nats. I've been feeling the "weight" of them in my speed sessions and really want to crank some quality AFAP work in the pool. May just do plyos from now until 3 weeks out. It doesn't seem like it was all for naught, as in just 4+ weeks, I've gotten stronger or possibly regained strength I had lost.

    I may see Speedo-Tri tomorrow. He will probably be doing another 1000 for time (ugh!) and I'll be doing a recovery workout so I can attempt some AFAP 50s outdoors on Friday.
  14. Sarasota Y Sharks Masters 5:30 AM Workout -05/31/12

    by , May 30th, 2012 at 05:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:45
    3 X 100 2:00
    1 X 200 3:30
    2 X 100 1:45
    1 X 200 3:30
    1 X 100 1:45

    1 X 200 kick + 100 swim

    10 X 50
    odd: Blocks-25 sprint/25 easy
    even: 25 easy/25 build to race finish

    8 X 50 kick 1:15
    #3-6-9 are fast

    1 X 100 IM 2:00
    1 X 100 stroke 2:15
    1 X 100 free 2:00
    Three rounds

    1 X 50 fast 1:30
    1 X 100 fast + 150 easy 6:00
    Three rounds. Choice.

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  15. Wednesday, 5/30/12

    by , May 30th, 2012 at 04:37 PM (A comfort swimmer's guide to easy swimming)
    SCM with swim buddy

    Warm up:

    300 swim, 200 kick, 100 pull
    4 x 50/ 1:00 build
    4 x 25/45 sprint

    Main Set

    Swim 6 x 100 free on 2:00; build effort on each
    - 1:23-25 on these
    50 easy

    Pull 4 x 150 free on 3:00; make send off and hold moderate stroke count throughout

    Swim 3 x 100 IM/2:30
    - ave 1:43 on these
    50 easy

    Swim 6 x 50 on 1:30;
    Odds are FAST Back, evens are easy free.
    - went 43-44 on fast ones

    Warm Down
    100 easy

    Total: 2900 meters
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    Uncategorized
  16. Wednesday, May 30 2012

    by , May 30th, 2012 at 03:13 PM (I swim, therefore I am)
    SCY Warmup, then all LCM @FGCU Aquatics Center
    Typical SWF early summer day with scattered clouds and hourly forcast for 30% chance of thunderstorms throughout the day. Air temp of 82, LCM pool at 77 with excellent water clarity.

    Warm Up - SCY
    1000 FR build by 500 to 5K OW race pace
    15 min talking with lanemate Karl

    *Set 1* - LCM
    2000 FR broken 5K tempo & pace

    Swim as 5 rounds:
    • 2x50 on :50
    • 1x100 on 1:40
    • 2x50 on :45
    • 1x100 on 1:30


    Results:
    • 50s ave @ 38
    • 100s ave @ 1:18


    EZ 200

    *Set 2*
    2000 FR straight swim with paddles
    • Time: 25:58


    EZ 100 FR

    Comments
    After 5 days off, one would think it should be like a taper, but I usually tend to feel that I begin to regress with breaks longer than 3 days where there is very little or no swimming. The warm up felt excellent, but entire rest of the workout I felt like I had to work hard for average to slow results.

    Over the last six weeks my coach really helped me to take on physical and mental challenges in swim workouts. He pushed me beyond my expectations and strongly believed I could go beyond my comfort zone attaining new levels of swimmming endurance, speed and confidence to set goals. One of the first positive results was a 5K OWS in 1:18.

    Now I will try to continue that momentum as my coach needs to take time off, perhaps indefinitely, to focus on personal health and recovery. I am truly thankful for the time I had with him, and feel a bit selfish that he even gave me and our small group so much of himself. So I sincerely hope and pray everything will go well for him.

    School is out in Lee County, SWF - so my 9yr old daughter came with me to swim next to my lane during warm up. Then she got out to do her Kumon worksheets, read her AR reading list books, and work on her writing Journal. I appreciate her support so much, and when she is not up to it or we have other plans, on those days I will go to our HOA pool early am.

    Updated May 30th, 2012 at 03:49 PM by fdtotten

    Categories
    Swim Workouts
  17. Wednesday May 30 - AM Swim

    Santa Clara Swim Club Masters - LCM
    Steve coaching

    200 swim before practice began
    4 x 50 @ 1:05, 25 drill + 25 free
    4 x 50 @ 1:10, 25 stroke + 25 free

    8 x 50 @ 1:15, flutter kick w/out board, one arm stroke per 10 kicks

    2 x
    * 3 x 150 @ 1:45, 1) 50 strong + 100 long, 2) 50 long + 50 strong + 50 long, 3) 100 long + 50 strong

    50 easy

    2 x
    * 25 easy + 25 fast
    * 25 fast + 25 easy
    * 50 fast
    * 50 easy
    1st round free, 2nd round stroke for fast

    150 easy

    ** 2500 meters **


    *******

    I know we went more than 2500, but can't remember what else we did.

    The pool was crowded as our group had only two lanes because the national team was in the water for an extra half hour or so. Lots of activity on the deck, and not so much attention from the coaches, as people scrambled to get ready for this weekend's Santa Clara International Swim Meet, the last leg of the Grand Prix Series. Sad to say that I will be out of town this weekend so I am going to miss the whole thing . The Japanese national team was stretching out on the side of the pool as I left the locker room, would have loved to stick around and watch them swim for a few minutes but had to get to work...

    Updated May 31st, 2012 at 12:40 AM by eric.carlson

    Categories
    Swim Workouts
  18. Fifty Shades of Grey 5/30/12

    by , May 30th, 2012 at 11:04 AM (The Labours of SwimStud)
    ...no not the book, sorry. That was the sky this morning...and it matched my mood. I didn't really get into this swim; it was a "going through the motions" swim. Last night was very hot and heavy, and no, not like in the book.
    The A/C isn't working at home so I had trouble sleeping in the heat even after a fierce T-storm...add to that a snoring spouse who would going into hyper-drive every time I began to drift off...I felt like crap this am.
    anyhow I did one of Fort's but opted to do some technique focus pulling instead of kicking as my ankle is not happy with kicking.

    Warm up:

    200 swim
    200 IM drill
    200 kick
    100 scull

    Main Sets:

    4 x (5 x 50 w/fins) @ 1:00/1:10/1:15
    1 = 15 UW + 35 build
    2 = EZ
    3 = 25 fast + 25 EZ
    4 = 25 UW + 25 build
    5 = EZ
    masters minutes<---wasn't sure what this meant.

    5 x 100 stroke @ 2:00/2:15
    50 @ 200 pace + 50 perfect technique
    All Breast

    5 x 100 pull w/ snork @ :20-:30 rest.
    BR, FL, FR,FL, BR
    300 EZ

    Total: 3000

    Updated May 30th, 2012 at 11:23 AM by SwimStud

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  19. 05.30.12 - Wednesday workout #04

    by , May 30th, 2012 at 08:43 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My fly was on today. Made this workout a lot easier.

    SCY

    400 Warm up

    4 Times through:
    * 25 Kick - :30
    * 25 Fly/25 Free - :45
    * 25 Kick/25 Fly/25 Free - 1:15
    * 25 Kick/75 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    50 Easy

    5 x 200 IM - 3:30 (2:42-2:45)
    100 Stroke - 2:00 (backstroke, recovery)
    200 IM - 3:00 (2:50)
    300 Free - 4:00 (3:40)
    Really happy w/ the 200 IMs. When fly is working and backstroke isn't getting in the way, IMs are almost fun. I backed off on the final IM so I could hit the 300 free pretty hard.

    200 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  20. still really sore from weights, not sure if I have legs

    by , May 30th, 2012 at 07:41 AM (Mixing it up this year)
    My arms and back muscles were very tight today. I seemed to be able to keep up with the slow lane next to me but that was it during warm up.

    The AFAP swims actually felt good and strong. It only hurt when I swam slow.

    I would have to guess that my VK sets were each about 150m for 5 minutes. I guess I need to break out the Compex unit to warm my muscles down.

    500 free
    100 1 arm fly

    2x(4x50) as 15m AFAP + cruise, 20m AFAP + cruise, 25m AFAP + cruise, 35m AFAP +cruise
    100 EZ after each round

    5:00 VK as :15 VK scull hands close, :15 VK arms and hands out, :15 VK elbows out, :15 VK streamline (drowning)

    6x100@2:00 kick w/fins descend 1-3 and 4-6 went 1:45,1:35,1:30,1:51,1:38,1:28
    100 EZ

    5:00 VK as 1:00 flutter, 1:00 dolphin, 1:00 breast, 1:00 dolphin, 1:00 flutter

    6x50@1:30 kick w/fins best average went :41,:44,:43,:41,:42,:41
    (the slower ones I had to get around the MANatees)
    100 EZ

    5:00 VK as :10 AFAP :20 EZ
    100 EZ

    Total 2850 meters

    My legs are now totally spent. I just hope the fat comes off them!

    Updated May 30th, 2012 at 09:06 AM by Donna

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