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  1. fast Fri Oct 21st, 2011 SCY

    by , October 22nd, 2011 at 10:12 PM (Ande's Swimming Blog)
    Fri Oct 21st, 2011 SCY

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    Whitney Coached
    SCY
    UT Swim Center: main pool
    5:00 am to 6:30 dove in 5:09ish wore Jammer
    swam with beth
    beside nate, todd, tyler, mike

    WARM UP
    did around 500

    Main SET: scy

    10 x 25 fl on 1:00
    held 12s


    10 x 50 bk on 1:30
    held 30's

    10 x 75 on 2:00
    did 4 fr 6 k

    10 x 100 fr on 2:30
    feet & thighs on verge of cramping
    just 2 beat kicked
    held 1:02s

    100 easy

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
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    Sat Dec 3rd & Sun Dec 4th
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  2. Awesome start to the day

    by , October 22nd, 2011 at 02:09 PM (Mixing it up this year)
    Had a good warm up. Much better than most of my sets lately.

    10x100@1:30 Free w/paddles & bouy went 1:24, 1:20, 1:20, 1:20, then held 1:17's
    500 Free kick w/fins
    5x100 no interval choice of drills w/snorkle
    200 Breast w/brfins

    Total 2200 yards
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  3. 10.22.11 Saturday morning at the Nat

    by , October 22nd, 2011 at 12:02 PM (Pete's swim blog)
    Swam at Nat in Huntsville w/ Bob, Bob, Dave and Mary. Brook coached. Pool temp ~82... nice and cool compared to Dublin. No drag suit.

    After pushing ourselves in the heat, Dave and I were able to cruise today at the Nat. Being Saturday, I kind of took it easy and focused on longer strokes and little things like pointing my toes. Ended up swimming about as fast as I normally do on the weekdays.

    SCY

    Warm up
    400 IM 50 swim/50 kick
    200 Kick w/ fins
    200 free
    200 IM Drill

    6 x 100 - Odds Free on 1:30/Evens IM on 1:45
    Dave asked if we started on the odds . In honor of his silly question, we started on '0' instead of '1' so we could do the IM first.

    200 Kick w/ fins
    4 Times through (Stroke in IM order)
    * 25 Stroke - ~:30
    * 50 Free - ~ :50
    * 25 Stroke - ~:30
    2 x 100 Kick w/ fins
    4 Times through (Stroke in IM order)
    * 50 Stroke - 1:00
    * 100 Free - 1:30 (1:08-1:10)
    * 50 Stroke - 1:00
    4 x 50 Kick w/ fins
    4 Times through (Stroke in IM order)
    * 75 Stroke - 1:30
    * 200 Free - 3:00 (all around 2:25)
    * 75 Stroke - 1:30
    8 x 25 Kick w/ fins

    200 Cool down

    (6000 total)
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    Swim Workouts
  4. Friday, Oct. 21, 2011 5:30pm (2nd swim)

    by , October 21st, 2011 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    I just wasn't happy with doing a nice 'n easy "workout" this morning. The only benefit I got from it this morning was...

    Went back to the Y tonight again for:

    100 Free
    100 Back
    100 Kick on Back
    100 Fly Drill
    300 Free Pull

    12 x 75 @ 1:10 (Free, Fly, Free by 25s) went :55s

    No rest till the end of:
    8 x 50 Free Pull @ :40
    6 x 50 Free Pull @ :37.5
    4 x 50 Free Pull @ :35
    2 x 50 Free Pull @ :32.5
    made 'em all

    I've never done a set with the 2.5 second dropdown interval like this (got the idea from Kirk's blogs...apparently his age group coach like doing this). The toughest part was trying to figure out the interval while swimming the 50, so that I could have just enough time to look at the clock, breathe, and go again! I liked the 2.5 steps on 50s though, because doing 5 second steps is almost to big of a step for a short distance like a 50.

    Finished with EZ 12 x 25s Free @ :30
    -------------------
    2900 Yards

    This brought my weekly (Mon-Fri) yardage total up to 26,500. Definitely the most I've done probably since college. Now I'm ready to swim fast this weekend!!
  5. Friday, 10/21/11

    by , October 21st, 2011 at 04:52 PM (A comfort swimmer's guide to easy swimming)
    Swam really well today and felt good! Had some good times too!

    SCY
    Warm up
    400 swim - 300 drill/swim - 200 kick - 100 scull

    Set #1
    Repeat following two times:
    - 1st time free
    3 x 100/1:50 desc
    - went 1:17-1:15-1:15
    5 x 50/1:30 FAST
    - 32 on these

    - 2nd time back
    3 x 100/1:50 desc
    - went 1:25-1:25-1:24
    5 x 50/1:30 FAST
    - 37 on these

    50 easy free

    Set #2
    Kick 6 x 100 - 3/2:30, 3/2:20, with board and snorkel
    - did these between 1:57 and 2:00
    5 x 50/1:30 FAST
    - did these on back in streamline, 49-51

    Warm down
    200 easy free and back

    Total: 3200 yards
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  6. Friday, Oct. 21

    by , October 21st, 2011 at 04:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up & Transition:

    600 various

    9 x 50 fly drills
    3 x caterpillar, chest press, single arm

    9 x 50 w/paddles
    3 x free, back kick, scull

    50 EZ

    Speed Work:

    4 x (3 x 25 on back w/MF)
    1 = easy speed
    2 = fast burst
    3 = fast 25, went low 9s

    50 EZ

    6 x 25 burst @ 1:00
    odds = back spin drill
    evens = fast doggy paddle drill

    100 EZ

    3 x (50 AFAP + 100 EZ)
    1 = fly, low 24 (saw a flash of a 23 as I looked up)
    2 = back shooter w/MF
    -- one foot came out of MF on the turn, limped home
    3 = back shooter w/MF, low 21 with a cautious turn (had a long look at 20 as I glided in)

    50 EZ

    Total: 2650

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Really happy with the 50s. I think that's the fastest I've gone with the MF. And I didn't even get a good push off the wall. Tried an even higher cycle dolphin kick. Wanted to do a bit more, but ran out of time. Still got in 10 bursts, 4 fast 25s and 2 fast 50s.

    Have a busy weekend with soccer, cross country, another homecoming and Mr. Fort is in Boston. It occurred to be that he's traveled and raced more than me this year. I will keep that in mind for future negotiations.
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    Swim Workouts
  7. Swimming outside in 41 F - 10/21/2011

    by , October 21st, 2011 at 02:17 PM (Trying to Train Smarter, Not Just Harder)
    It was 46 degrees outside this morning! I'm not ready for winter!!
    500 back/free
    6 x 150 pull on 2:00 (amazingly, I got about 15 sec rest on most of these)
    12 x 100 fly/free/breast/free on 1:30
    6 x 25's, first 2, 4 cycle speedplay
    100 easy
    6 x 100 kick on 2:00 (w/zoomers, doing shooters off the 1st & 3rd walls)
    100 easy
    Twice thru: 2 x 4 cycle speedplay on :30
    50 free build on :50
    100 free mod fast on 1:30
    100 easy

    Total: 4250
    Had to get out early today because I was working in Marianna & didn't know how long to plan for regarding traffic etc. Usually takes 70 minutes to get here, but I got here 45 minutes early! Now I know!
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  8. Oct 21, 2011

    by , October 21st, 2011 at 12:59 PM (Canuck Countdown)
    232 days until Day 1 of the FINA World Masters Championships

    Tuesday, October 18 - Kinsmen Aquatic Centre, WWU Pool (SCM), 3850 meters - but don't remember the workout

    Thursday, October 20
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    3 x
    (100 swim,
    100 kick,
    100 pull)

    4 x (4 x 50 drill, 1 x 50 build) @ 60, reverse IM order

    5 x (100 kick, 100 drill) @ 3:30
    (free, fly, free, back, free)

    5 x broken 100s IM as
    (25 drill @ :40,
    50 build @ :60,
    25 drill @ :40)

    5 x broken 100s free as
    (25 drill @ :40,
    50 build @ :60,
    25 drill @ :40)

    200 EZ

    Total Distance = 4100 meters

    Updated November 28th, 2011 at 02:00 PM by lewba

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  9. Sarasota Y Sharks Masters 5:30 AM Workout -10/24/11

    by , October 21st, 2011 at 12:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:30 5:15
    1 X 200 3:45 3:30
    2 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    13 X 100 free
    4 on 1:40
    4 on 1:30
    4 on 1:30
    #13 is easy

    1 x 100 @ 85%
    1 X 100 easy
    1 X 100 @ 100%
    1 X 100 easy
    Two rounds, all choice.
    Interval is 2:20 for each 100

    WARM DOWN: 4 X 50 easy 1:00

    4400M
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    Swim Workouts
  10. Friday, Oct. 21, 2011 5:00am & Spokane Meet Prep

    by , October 21st, 2011 at 11:47 AM (Fast Food Makes for Fast Swimming!)
    Today was a little better than yesterday morning, but still it took my 10 minutes of standing on the side of the pool before I finally got the courage to get wet.

    200 Free EZ
    Talking break
    400 Kick w/ board very easy
    300 Free Pull EZ
    More talking break
    100 Fly Drill EZ

    Did starts from the blocks with the group. Entertaining to say the least. Many of the swimmers I swim with have only swum for the past few years, and don't compete that often, so their experience in diving in is very minimal.
    A lot of them were trying to get pointers by watching me, but there's only so much you can learn in a few minutes the day before the race.

    Tomorrow, I'll be carpooling with another couple...the best ones to drive with because they actually enjoy hard rock music! We'll be leaving at 9am, for a 1:00pm warmup, 1:30 meet start time.

    I'll be swimming the 1000 Fly, 50 Fly, 100 Fly, 200 Fly, and finishing with the 500 FREE (not fly like originally plannned). This is still my dedication swim for Peony, but I've got to get one for me too!
  11. I M doing IM, M I not?

    by , October 21st, 2011 at 11:18 AM (Random Nonsense)
    I don't remember the details of this workout, it went something like this.

    Warm up
    - 300 swim
    - 200 kick
    - 4x50 drill/swim
    - 300 swim
    Transition
    - 200 IM
    Main Sets
    - 8x75 odds IM sans free, evens free
    - 150 kick
    - 8x75 free
    - 150 kick
    - 6x75 middle 25 free, IM order sans free
    - 100 kick
    - 4x75 free (46,46,45,44)
    - 100 kick
    Cool down
    - 200 ez

    The 75s were on 10s rest except the 4x75 which were on something like 1:30 (coach said go and timed). I know some people find 10s rest a challenge mentally, but it really isn't that difficult. The 6x75 IM order we did on 3rd person finish to prevent fly collisions which was closer to 15s rest.

    Apparently there was a baseball game last night so practice was only about 20 people and we did this workout together with 3 or 4 people per lane in 5 or 6 lanes. The speed differentials were solved by the faster lanes doing extra reps early in the workout and extra distance later in the workout everyone syncing up after each kick set. Normally during the group send off practices, lanes are stacked fastest swimmers to slowest and the fast swimmers get a ton of rest, the slower swimmers get less, but it allows for racing. Today was nice, I have plenty of other opportunities to race Josh.

    I like IM work but it is really just aerobic work for me which is like my 4th aerobic workout this week.

    Since today was IM and we were circle swimming, I got to compare my stroke speed to Josh (he led IM sets). I have a better breast stroke pull out but everything else he has the advantage.

    Drafting on the free parts of the IM sets was great but during fly it sucked.
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  12. Friday 10/21/11

    by , October 21st, 2011 at 10:54 AM (The Labours of SwimStud)
    One of those "Ugh I don't wanna do this..." mornings today. However I dragged myself to the pool and as often happens I had a great workout.

    Warm Up

    600 FR/BK by 100
    10 x 50 K 1:30
    100 EZ

    Drills

    4 times trough
    150 3:15 50/Stickcatch-up/50 Fulcrum/50 3 and glide
    Main
    6 x 200 FR 3:20
    as :
    200 Mod
    150 Mod/50 Fast
    100 Mod/100 Fast
    50 Mod/150 Fast
    200 Fast
    200 EZ
    These Freestyles felt really smooth after those drills and the speed came easy.

    Demi-Sprint Set

    4 x 50 FR 2:00 3 with drag shorts :34-35 1 without :32ish
    I was fairly happy with these at he end of the workout did them all 1 breath except #2

    Fin Kick
    500 FR/FL by 50

    Cool

    300 EZ
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  13. 10.22.11 Friday Workout

    by , October 21st, 2011 at 08:33 AM (Pete's swim blog)
    Swam w/ Kent next to Dave and Dave. Switched lanes so Dave M could draft off me on the second and third iterations. Eveyrone had their own lane for the final set. Pool temp at 86. No drag suit.

    I'm acclimating to the heat. It was hotter today than yesterday but I felt pretty good through the whole workout. Made all the 1:15s on about 1:10 to 1:12. On the up/downs, I did stroke instead of free and kicked breast/back stroke. Need to kick more flutter.

    Played indoor soccer again last night w/ my U14 team. Only an hour and a half this time. Not as exhausted as I was Tuesday. We play again tonight and then I referee Saturday.

    SCY

    500 Warm up

    6 x 50 - :45
    3 times through:
    * 4 x 25 - :30 IM Order
    * 4 x 100 - 1:15
    * 100 Easy pull - 2:00
    * 100 Easy kick - 2:00

    8 x 100 - 1:45 Up/Down Kick (:10) Start w/ 50 Kick

    50 Cool Down

    (3750 Total)
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  14. Long Course and no Fly

    by , October 21st, 2011 at 08:12 AM (Mixing it up this year)
    I did no real fly swimming today just kick.

    500 Free
    500 Free kick w/fins
    500 Fly kick w/fins on back
    10x50@:10R Free w/snorkle 15 meters kick 20 meters swim 15 meters kick
    500 Free w/paddles & bouy

    Total 2500 meters
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  15. Workout 10/20/11

    by , October 20th, 2011 at 07:42 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy) - bet you didn't see that coming ...

    200 Fr/200 Bk/200 IM drill w/u
    8 x 50 Kick set on :60
    - IM order
    (1000) On to some 600's ...

    2 x
    - 300 Pull on 4:00
    - 200 FR fast on 2:30
    - 100 Kick on 1:00

    6 x100 Free on 1:20

    3 x 200 CONTINUOUS with paddles @75-80%
    - 200 Fr/200 Bk/200 Fr
    - Focus on stroke technique and streamlines

    2 x
    - 2 x 50 skulling on 1:20
    - 2 x 50 25 SDK/25 swim on 1:00
    - 2 x 50 FAST on :40

    100 junk w/d

    (4100 total - 68 minutes)
    ------

    After yesterdays short swim, I was happy to get a longer distance workout in today. After doing the biweekly recycling run and bottle return with my daughter (due to the school strike), I helped my wife with a small project. Since the weather was delightful today, I was able to get a 2 hour motorcycle ride in before swimming tonight. You can tell where Hurricane Irene washed out roads due to the newly paved spots and shinny guardrails, and Mass Rte 2 from North Adams west is still closed - horrible.

    Swim felt good. I will usually check out blogs for ideas, but most of this was on my own tonight. I settle on a distance to repeat (filling it with different sets) to keep track of final yardage, and tonight was a 600 night.

    The first set I was able to come in at 2:24 for both 200's, so I was excited about that. For the 100's, I went 1:03, then held 1:06-1:09. On the paddle set my splits were:
    FR: 34,36,36,37
    BK: 41,41,41,40
    FR: 36,37,36,36

    On the last set of 50's, I went 27/29 for FR the first time through, then 31 on a FLY an 28 on FR. Then I hurried up to get out because the swim team was filing in: I remember as a kid waiting for the old folks to get out, so I try to make sure I am out on time for them now.
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  16. DOUBLE!! Thu Oct 20th, 2011 SCY

    by , October 20th, 2011 at 06:19 PM (Ande's Swimming Blog)
    DOUBLE!! Thu Oct 20th, 2011 SCY

    decided to double today
    weighed 219 today after noon practice.

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    Whitney Coached
    SCY
    UT Swim Center: main pool
    noon to 1:15 dove in 12:12 wore Jammer
    swam with stacy then with bob
    beside stan & robert killeen

    WARM UP
    5, 4, 3, 2, 1
    probably did 900 to 100

    Main SET: scy

    3 rounds of
    050 on 0:35 right into
    100 on 1:10 right into
    150 on 1:45 right into
    200 on 2:15 right into
    200 on 2:15 right into
    150 on 1:45 right into
    100 on 1:10 right into
    050 on 0:35
    100 easy on about 2:30 or 3:00

    R1) went 1st in front of bob
    flipped the 2nd 200 & made it

    R2) felt fatigued, did 2:20 on 200's made it

    R3) felt pretty whipped and like there was no way I could make 200's on 2:10
    decided to do 40 base & kick and swim
    did 25 fr 25 k on 50, 100, & 150
    did 125 fr 25k 25 fr 25 k on 200's on 2:30
    switched back to FR on 35 base for the 150, 100 & 50
    leading's harder

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
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  17. Thu Oct 20th, 2011 SCY

    by , October 20th, 2011 at 06:13 PM (Ande's Swimming Blog)
    Thu Oct 20th, 2011 SCY

    weighed 219 today after noon practice.

    still a little sore from Tuesday's
    2 sets of 4 pull ups
    did a few sets of bands today

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    SCY
    UT Swim Center: main pool
    6:30 - 8:00 dove in 6:32ish
    wore Jammer
    swam with todd, Mike, korey & mark
    beside Jim, Kellie, Tennille James Fike & Tyler

    WARM UP
    5, 4, 3, 2, 1

    Main SET: scy

    3 rounds of
    050 on 0:35 right into
    100 on 1:10 right into
    150 on 1:45 right into
    200 on 2:15 right into
    200 on 2:15 right into
    150 on 1:45 right into
    100 on 1:10 right into
    050 on 0:35
    100 easy on about 2:30 or 3:00
    R1) went 3rd behind Mike & Todd
    flipped the 2nd 200 made it
    R2) went 2nd behind todd who pulled with his oars
    R3) went 2nd behind todd
    the 200's dropped to 2:10
    I flipped both 200's and was on pace after the 2nd 150, Made it, but not sure if I really made 200's on 2:10 or just made up time in the 2nd 150

    20 x 25 on 30
    1) 25 fast
    2) 25 easy
    3) 25 underwater did them SDK
    4) 25 easy

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Categories
    Swim Workouts
  18. Thursday, 10/20/11

    by , October 20th, 2011 at 05:18 PM (A comfort swimmer's guide to easy swimming)
    Recovery Day

    SCY
    Warm up
    300 Mixer
    - swam free & back
    6 x 50 kick/1:30 ds 3
    - 1-3 free w/board, went 58-55-48, 4-6 on back, went 57-52-46

    Main Set
    400 swim speed play; 25 easy/25 fast
    - no time on this, did 1st 200 free, last 200 back

    Repeat 2x
    - 1st time free, 2nd time back
    100 kick/3:00, around 2:05 both times
    200 drill/5:00 - mix of 1 arm, fist, catch up and dps, both free and back
    300 swim/6:00 - around 4:30 for free, 5:00 for back

    Swim with fins
    8 x 50/1:15
    Odds 25 fast/25 easy
    Evens 25 easy/25 fast
    - did free and back by 2's

    Warm Down
    200 easy free

    Total: 2800 yards
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  19. Thursday, Oct. 20, 2011 5:00am & 11:00am Playing Hookie!

    by , October 20th, 2011 at 04:23 PM (Fast Food Makes for Fast Swimming!)
    I woke up this morning feeling like absolute garbage, and that's about how I swam in this mornings swim.

    A.M. Warmup:
    200 Free
    200 Free Pull
    100 Kick

    1 x 200 Free @ 2:30 (went 2:18)
    3 x 50 Fly @ :55
    1 x 200 Free @ 2:30 (2:20)
    3 x 50 Back @ :55
    1 x 200 Free @ 2:30 (2:22)
    3 x 50 Breast @ :55
    1 x 200 Free @ 2:30 (2:25)
    3 x 50 Free @ :55

    4 x 100 Free Pull @ 1:30 EZ Blah garbage yards

    8 x 25 Free @ :30 garbage yards
    -----------------
    2500 Yards

    This morning I woke up with the stuffy nose, crap in the throat, aching muscles all over...more of the sickness stuff that is just lingering in my body. I'm sure a better diet, more water, more rest would help...but that's not very fun. I'll make it through someday!

    ==========================

    I left early from work about 9:00am, taking 6 hrs. vacation, with the intent of going home to rest. Yeah right, like that's going to happen! I came home and took the truck down to the local sand and gravel yard, to load up buckets of gravel from the "free pile" for my driveway extension.
    Apparently the original owner had set this up for the people of Wenatchee to come and get small quantities for their little projects (you have to load into 5 gallon buckets, not a truckload), as a way of "giving back" to the community. On my limited budget, I take advantage of all the freebies I can get my hands on!
    I got it all spread out (a total of 24 buckets - 12 last night, and 12 this morning) and my dryland work was complete for the day!!

    Now off to go swim in the YMCA lunch hour lap swim, borrowing this idea from Q-Brain, with a little "extra fun" interspersed.

    Lunchtime swim @ 11:00am:

    Warmup was the first few 100s. No bonus rest till it's all over.


    Goal was to stay aerobic on the frees, with the Fly time equaling my freestyle times. I did pretty good with that.


    5 x 100 Free @ 1:40 (5th one Fly - went 1:09)
    • Frees held 1:10-1:11s
    5 x 100 Free @ 1:35 (5th one Fly - 1:10)
    • Frees held 1:10s
    5 x 100 Free @ 1:30 (5th one Fly - 1:11)
    • Frees held 1:10s
    5 x 100 Free @ 1:25 (5th one Fly - 1:11)
    • Frees held 1:10/1:11s
    5 x 100 Free @ 1:20 (5th one Fly - 1:12)
    • Frees held 1:11s
    Took and extra :05 seconds to get pulling gear on, and start on an even :15 on the clock for:
    5 x 100 Free Pull @ 1:15 (went 1:08/1:09s)

    5 x 100 Free Pull @ 1:10 (went 1:06/1:07/1:05/1:04/1:02)

    ALMOST went for 5 @ 1:05, but talked myself out of it. I probably could've made a few of them, but after 3500 yards, and swimming solo...I was through with this set.


    100 EZ Kick on back

    8 x 25 EZ Free with 2 breaths per length, working on rolling and stretching.
    -------------------
    3800 Yards in under 60 minutes


    6300 Yards for the day (and it's only 12:00pm). Good thing the pool is closed tonight for a high school girls swim meet, or I'd be contemplating a triple!!
  20. Thursday, Oct. 20

    by , October 20th, 2011 at 04:19 PM (The FAF AFAP Digest)
    RC exercises, 20-25 minutes

    Stretching/Yoga, 20-25 minutes

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Last night, I started feeling some pain in the front of my right shoulder again. Same place as last August. Grr, bad timing. Icing! I decided to take a rest day and save the sprinting for later.

    Also have a bit of a sore neck from erging, but that will improve with rest. Rich Abrahams told me that one of his favorite erg workouts is 10 x 500 with 1:00 rest. His best 500 time is 1:38, which is very fast.

    Speaking of rowing, Mr. Fort is leaving tomorrow for the Head of the Charles Regatta in Boston. Fort Son is taking the bus down with other frosh rowers to watch his team. (Freshman don't row in this event.) Mr. Fort has some nagging intercostal pain. It's always something in masters ...

    In other news, Swimming World Magazine sent an email to my team trying to locate me for a Lane Leader article in the mag. Cool.

    If you're on FB, here's some exercises that Brooke Bennett is doing with her strength coach:
    http://www.facebook.com/video/video....50415341123383
    http://www.facebook.com/video/video....50415360538383
    http://www.facebook.com/video/video....50415421483383

    Updated October 20th, 2011 at 07:35 PM by The Fortress

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