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  1. Burn baby Burn those thigh muscles

    by , January 22nd, 2014 at 07:48 AM (Mixing it up this year)
    Luckly Julie and I are skilled at just splitting the lane. If we had to circle I would have been running over her and others.

    Today I also did my leg set that really does burn my thighs. Burn baby burn.

    500 free
    500 free kick w/zoomers

    10x100@1:30 Free w/paddles & bouy went 1:25, 1:25, 1:25, 1:25, 1:24, 1:24, 1:23, 1:22, 1:22, 1:19
    10x50@1:00 free kick on back w/zoomers went 45, 45, 47, 47, 46, 46, 46, 46, 46, 46

    500 free w/snorkle as alt 100 swim/100 drill
    500 free kick w/zoomers by this time my arms and legs were both fried

    Total 3500 yards
    Categories
    Swim Workouts
  2. Tuesday 1/21/14

    Tuesday 1/21

    PM only SCY

    Question: What happens when only 14 people show up to practice on Monday afternoon?
    Answer: The following practice...

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    14x400 I.M.
    2 @ :20 rest kick/drill by 50
    12 @ 5:00 AE MAKE

    400 EZ

    Total: 7000

    slowest 400 I.M. - 4:58 (there were quite a few of these)
    fastest 400 I.M. - 4:40 (the last one)

    I believe the lingo the kids use these days is "FML".

    Updated January 21st, 2014 at 10:21 PM by Calvin S

    Categories
    Swim Workouts
  3. 50s: fly and free on 200 (?) pace

    by , January 21st, 2014 at 05:29 PM (Alex's swim journal)
    Last week I tried to do this workout mid-week (12x 50 on 1:10 for each stroke), but after the fly I was pretty much worthless and my times were awful. So this week's modification is that I'm spreading the workout over two days... fly and free sets today, bk and br tomorrow. Here's how I did:

    3000 SCY:

    WU (1000):
    400 fr, build on 7:00 (6:33)
    4 x 100 IM on 2:00 (low- to mid-1:40s)
    4 x 50 fr on 1:10 (hard, but in control, desc. :40-:38)

    MS (1400):
    12 x 50 fly on 1:10 (:45-:47; held mostly :46 in first half)*
    100 recovery
    12 x 50 fr on 1:00 (:37-:39)
    100 recovery

    CD (600)
    6 x 100 (drill, br, fr, bk, fr, br)

    *Last week I had a lot of :48s, even a :49 at the end. This week I never went slower than :47, probably half of the reps came in at :46. That puts my 200 fly, if i'm able to hold that pace, at 3:04-3:08, and 200 free at 2:28-2:36. I think I'm going to have to add more reps to the set and shorten the interval slightly, however, if I'm really going to get there.

    TOTALS YTD:
    Swimming: 30+ miles
    Rowing: 30.5 K
    Categories
    Uncategorized
  4. Jan 20-21

    by , January 21st, 2014 at 04:03 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness

    RC/scap, 10 min
    captains chair leg raises, 2 x 15
    power wheel roll outs, 2 x 15
    flutter kicks on bosu, 2 x 100
    russian twist on incline bench w/plate, 3 x 25
    low row, 80 x 1 x 6, 90 x 3 x 6
    good mornings, 65 x 1 x 8, 90 x 3 x 8
    explosive leg press, 175 x 3 x 15
    glute isolator, 50 x 3 x 6 each leg
    goblet squats, 50 x 1 x 8, 60 x 2 x 8
    push press, 45 x 3 x 6

    stretching/yoga/foam rolling, 30 min


    Swim/SCY @ Sewickley Y w/some Sewickley masters

    Warm up:

    600 various
    100 scull w/paddles & snorkle
    100 fly drill w/paddles & snorkel
    4 x 50 DPS free w/paddles & snorkel
    8 x 25 kick w/alignment board & snorkel

    Main sets:

    Jim was doing 11 x 150 @ 2:15 to prep for this weekend's hour swim.
    I did 4 x 150 backstroke with him

    Did the rest of the workout with Bill. We were both sore from weights, so didn't do anything too hard.

    2 x (3 x 3 x 50)
    -- I used fins
    50 = burst + cruise stroke, fly/back/breast @ :50
    50 = burst + cruise kick @ 1:10
    50 = EZ kick @ 1:10

    100 EZ

    Total: 2800


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

    I was dragging today after 6 days in a row of working out and weights, and I still have a cold. I'm due for a day off tomorrow. Upper body weights really kill my ability to do much fly.

    Bad news for Teen Fort. In addition to the pinched nerve (which they said didn't explain her shoulder pain), a contrast MRI shows she has a Type 3 slap tear. Surgery is the only way to fix that problem. I feel really badly for her. That's a 6 month recovery. She's trying to schedule the surgery now and I will have to fly out to CA. I had hoped to go for a visit, but not under these circumstances ... We Fort women don't have bionic shoulders ...

    Updated January 21st, 2014 at 04:55 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Before the snowstorm

    I had been looking forward to swimming the Tuesday night workout with my team today, but with a snowstorm looming it seemed safer to go ahead and get in a workout this morning, to avoid possible pool closures or transit hassles. I was able to stay and swim solo after I coached at John Jay this morning, adapting the main set of the workout I had just coached to swim the following:

    1000 scy warmup

    8 x 50 kick @ 1:00, IM order + RIM order

    6 x 50 free @ :55, desc. 1-3 then hold 4-6 steady
    6 x 100 BK/FR @ 1:35
    6 X 150 FR @ 2:15, desc. by 3s
    6 x 100 IM, 2 @ 1:45, 2 @ 1:40, 2 @ 1:35
    6 x 50 free @ :50, smooth and efficient

    100 easy

    8 x 100 k/s/k/s @ 2:00, IM order twice through, ascending to warmdown pace

    200 warmdown / play / twirly swim

    That was it! I enjoyed being back on deck this morning and seeing my swimmers after a month away, and it was good to be able to get in a swim afterwards without trekking to another pool. The pool was mostly empty during the lap swimóI had my own lane, and saw just 2 other swimmers the entire time I was there.

    When I left the snow was already falling and had accumulated some. Itís supposed to keep coming down the rest of the day, so Iím happy with my decision to exercise early rather than later! Also glad to have finally caught up on my GtD goal pace.
    Categories
    Uncategorized
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/22/2013

    by , January 21st, 2014 at 12:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 250 4:30
    3 X 100 1:50
    5 X 100 kick 2:15
    3 X 100 1:40
    1 X 250 --

    3 X 100 IM 2:00
    2 X 75 stroke 1:30 #2 on 2:00
    Three rounds.
    75's: round 1 fly, 2 back, 3 breast

    16 X 100 free
    odd: cruise on 1:45
    even: 85/90% on 2:00
    #15/16 are easy swim down on 2:00

    4550M
    Categories
    Swim Workouts
  7. Speed work today, not sure how speedy it was though

    by , January 21st, 2014 at 07:49 AM (Mixing it up this year)
    This one hurt after yesterdays IM Pyramid. I did not have time to finish the whole workout but got most of it done.

    500 Free
    100 free kick
    100 IM drill
    10x25@:45 odds shooters evens EZ kick w/zoomers
    50 EZ
    10x50@1:10 back descend 1-5 & 6-10 to 200 pace went 52, 52, 50, 48, 46, 53, 51, 50, 49, 46
    10x25@:45 power kick w/zoomers held 19's my legs were burning don't laugh my kick stinks
    200 negative split free 43, 45, 43, 43
    50 EZ
    8x50@1:00 IM work the back to breast flip work on lung control for the pullout
    400 Free EZ w/snorkle
    200 free kick EZ w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  8. Monday 1/20/14

    Monday 1/20

    PM only SCY

    3x
    600 swim w/ paddles + fins + snorkel
    6x25 @ :15 rest scull
    8x25 @ :20 rest under H2O FL kick/BR pullouts (I alternated randomly)

    2x
    8x50 @ :50 FL kick on back w/ fins
    4x75 @ 1:20 AE FR w/ 3-5-6 FL kicks off each wall by 25

    300 EZ

    Total: 4550

    Today was a "recovery day" for the club team because they got pounded last week and then had a 3 day prelim/final meet in Fayetteville (a 3 hour drive from Little Rock). I was not at the meet, so I wasn't really recovering from anything.
    Categories
    Swim Workouts
  9. Me no likey sprint...

    by , January 20th, 2014 at 10:14 PM (Alex's swim journal)
    Well, we're gearing up for next weekend's "all 50s" meet. Scotty and I are going to Evanston, IL for their masters meet (I need to sign up here in the next day or so).

    This last week has been a little tough for me, missed a couple of days. One was a planned rest day (last Tuesday--after 13 days straight in the pool). Another missed day was just a case of poor planning... I ran out of time and then at the end of the day decided to go to the neighborhood pub with my wife instead of to the YMCA. I figured, what the heck... long week, we had an hour and a half to kill while we waited for our youngest to get out of basketball practice, and I could make up the yardage on Saturday. Then Saturday rolled around and b/c I hadn't gone in on Friday I didn't see the notice that the YMCA pool would be closed for most of the day for an age-group meet. Dang. "OK, no problem... I can still get in a good 1.5-2 hours before they close on Saturday afternoon, and still have time to get my son to his 6PM b-ball game." As I headed out the door my wife asked if I would be back in time to get him to his 5:15 game in Racine... 5:15? I thought it was 6... oh man. By the time I helped the lifeguards clean up from the meet a little and could get into the pool I only had about 15 minutes to actually swim before I needed to hit the showers and head back out into the snow-slowed traffic. 800 yards, feeling really creaky.

    So I was headed into yesterday's 80 x 25 on :45 on a pretty low yardage week. At the end of the main sets we time-trialed some 50s to get a better idea about where our seed times should be. My 50 fly was about :39, the back, :37-:38, breast was around :45 and free was :31. Scotty is going to kill me in breast and fly. I just don't have any speed with the short axis stuff. I'll take him by about a second in the back, and our freestyle is going to be really close... so the most I can hope for in the 50s face-off is a draw... and, no, please don't add up the cumulative time over the four events!

    Today I did an interesting set with 75s. Here was the workout:

    Warm-up (1000):
    400 EZ (100 fr, 100 pull, 100 bk pull, 100 bk) on 9:00--this felt bad
    4 x 100 IM on 2:00--these were slow, really slow
    4 x 50 pull/fr on 1:00--yuck.
    1:00 rest--pondering whether I should even continue at this point...

    Main Set (2200):
    6 x 75 fly on 2:00 (1:10-1:12--goal 200 pace)
    100 recovery
    6 x 75 bk on 2:00 (1:13-1:14--goal 500 pace? these were terrible!)
    100 recovery
    6 x 75 br on 2:00 (1:23-1:25--actually faster than expected)
    100 recovery
    6 x 75 fr on 1:40 (1:00-1:02--probably a reflection of my 200 pace right now)
    100 recovery

    Cool-down (300):
    6 x 50 fr/pull on :55

    3500 SCY/70-75 minutes

    TOTALS YTD:
    Swimming: 28+ miles
    Rowing: 30.5 K
    Categories
    Uncategorized
  10. Greater Southwest Invitational Wrap up

    by , January 20th, 2014 at 08:45 PM (After a long rest)
    Saturday and Sunday were even more disappointing than friday at the meet and in the end i just did not make the time to blog. Every single one of my evening swims was slower than my morning swims. On a positive note i did make finals in the 50,100 and 200, but just failed to hit any of my personal target I set for myself for the meet. All around i just had no zip. In summary my morning times were.


    50 - 22.68
    100 - 49.01
    200 - 1.48.04
    500 - 4.55.20
    1000 - 10.17.42


    Of these swims the only one I know with a high degree of certainty there was a contributing factor to the slow time was the 1000 where I was late to the block and had to run half the length of the deck to even make the race. I was also trying to tie my jammers and get my goggles on as the starter said to take your mark. I definitely recovered but my first 500 was almost 3 seconds slower than my second 500 and I was discombobulated at the beginning and lost touch with the race leaders very early and just never got going until the end.


    I don't know if I set my expectations too high but I was very disappointed with my overall performances this weekend. I was healthy, rested and shaved and just felt flat the whole weekend. I definitely felt better in the mornings than the evenings but even then I just did not have the normal easy speed feeling I normally get at big meets.


    I really appreciate all the kind words and encouragement from everyone and this is definitely a bump I can use to get better in the future. I will take a few days to think about what I did during this training and competition cycle that worked and what I did that did not and then i will meet with my coach Tom, to plan for our next cycle of training and competitions. It's not the end of the world by a long shot but it sort of feels that way right now. I am not normally one to feel sorry for myself but I am ashamed to say that's how I feel right now. That said i will come out of this experience stronger.
  11. 1|20|14 Weights and SCM

    by , January 20th, 2014 at 05:00 PM (Blog)
    WEIGHTS
    Grip Behind back Deadlifts
    • 10 reps with 135, right in to:

    Iso-lateral chest
    • 10 reps with 45 lbs each arm, right in to:

    Iso-lateral lats

    • 10 reps with 45 lbs each arm


    Rest 1 minute

    Behind back gripped Deadlifts
    • 5 reps with 225 lbs, right in to:

    Iso-lateral chest
    • 15 reps with 90 lbs each arm, right in to:

    Iso-lateral lats

    • 17 reps with 90 lbs each arm


    SCM
    WARMUP
    500 back F (fins)
    • 7:46

    MAIN
    40*25 on 0:30 free F
    • 18-19's

    200 kick F
    21 x 12.5 DFS free
    • 6's
    Categories
    Uncategorized
  12. Monday, January 20, 2014 9:15-10:30am

    by , January 20th, 2014 at 02:14 PM (Fast Food Makes for Fast Swimming!)
    At least I don't have to start off with a 1000 Fly for my workout. Ask Mr. Leake about that. Go Seahawks!!


    Warmup:

    500 Free
    100 Kick w/ board
    400 Free
    100 Kick w/ board
    300 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board
    (2000/2000)

    Kick Set w/ board:
    8 x 50 @ 1:00
    6 x 50 @ :55
    4 x 50 @ :50
    2 x 50 @ :45
    Made them all
    (1000/3000)

    8 x 125 Free Pull @ 1:30
    Swam this alongside Tom who did 100s @ 1:30...nice to have a training buddy.
    (1000/4000)

    100 EZ

    ------------------
    4100 Yards
  13. Did the IM Pyranid at the Y today

    by , January 20th, 2014 at 12:44 PM (Mixing it up this year)
    It was warm about 84 degrees. I wasn't sure that I could finish the IM pyramid but I pushed thru it. Glad I challenged myself.

    500 free
    500 free kick w/zoomers

    The IM Pyramid
    25@:30 fl
    50@1:00 fl, fl
    75@1:30 fl, fl, bk
    100@2:00 fl, fl, bk, bk
    125@2:30 fl, fl, bk, bk, br
    150@3:00 fl, fl, bk, bk, br, br
    175@3:30 fl, fl, bk, bk, br, br, fr
    200@4:00 fl, fl, bk, bk, br, br, fr, fr
    175@3:30 fl, fl, bk, bk, br, br, fr
    150@3:00 fl, fl, bk, bk, br, br
    125@2:30 fl, fl, bk, bk, br
    100@2:00 fl, fl, bk, bk
    75@1:30 fl, fl, bk
    50@1:00 fl, fl
    25@:30 fl

    200 breast kick w/br fins
    200 free kick
    5x100@1:30 free w/paddles & bouy holding 1:23's
    300 choice of drills w/snorkel
    200 free EZ

    total 4000 yards
    Categories
    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/21/2013

    by , January 20th, 2014 at 12:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    3 X 100 1:50 1:40
    2 X 150 2:45 2:30
    4 X 50 kick 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    4 X (3 X 75 choice 1:30
    #1 build 2 fast 3 easy

    5 X 200 pull 3:20
    6 X 150 pull 2:30
    150's: 100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  15. Riverbank morning

    I enjoyed a fun swim this morning at Riverbank with Hannah and Rondi. The pool was hopping on this holiday morning, but not overcrowded--we shared our lane with 2 other swimmers for most of the session, and I enjoyed having swimmers I knew who aren't regulars here in adjacent lanes. Hereís what I did:

    1400 lcm warmup (rev. magic 1000 with fr/bk + 4 x 100 k/s by 50)

    2 x magic 700s (forward and backwards)

    5 x 200, done as

    • 50 FL + 150 FR
    • 50 FR + 50 BK + 100 FR
    • 100 FR + 50 BR + 50 FR
    • 200 FR
    • 200 IM


    400/300/200/100 IM, alternating K/S by 50

    200 warmdown + play + kickboard retrieval

    That was it! The pool was beautiful during sunrise today, with a pink sky to the east, followed shortly by the second western ďsunriseĒ that occurs when the sun gets high enough to reflect off the glass buildings on the Jersey side of the river.

    Iím catching upóIím now just 1.5 miles behind on my flog. Still a long way to go for my free swimsuit though!
    Categories
    Uncategorized
  16. Sunday, Jan 19

    by , January 20th, 2014 at 10:37 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull

    -- I had to cut this short by about 400 yards. Was chatting with a couple of my swimmers for a long time.

    Main Sets:

    6 x 25 burst + cruise @ :50
    100 EZ

    1 x 50 backstroke kick w/fins @ 100 pace, 23 high (little fast)
    150 EZ

    1 x 100 AFAP backstroke kick w/fins, 52 flat (very good)
    200 EZ

    Then did one of my sets from the HIT forum:
    4 x 50 kick burst + cruise @ 1:00
    1 x 25 fast fly @ 100 pace @ :30
    1 x 25 EZ @ :30
    4 x 50 kick burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 50 EZ @ 1:00
    4 x 50 kick burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast @ :30
    1 x 75 EZ @ 1:30
    4 x 50 kick burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast @ :30
    1 x 25 fast free @ :30
    1 x 300 EZ

    6 x 25 w/chute & paddles @ 1:00
    100 EZ

    Total: 3250


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

    Felt pretty good in the water today. Was happy with my AFAP 100 back. I even saw a glimmer of a 51 as I reached for the wall. Still couldn't stay UW as long as I would have liked on the last length. Back to the gym today!

    Updated January 20th, 2014 at 12:32 PM by The Fortress

    Categories
    Swim Workouts
  17. IV x M

    Yesterday my team held the first session of its annual OHS extravaganza. I didnít swim it this year, but did go by and count for a couple of heats. I got to witness some really nice swims, and seeing friends and teammates dig deep to set PRs and reach goals must have inspired me, because this morning I found myself excited about swimming long continuous stuff. I arrived a little on the late side for my solo workout at Riverbank, and managed to get in the following:

    4 x 1000 LCM @ :30ish rest, done as

    • 400 FR / 600 alt. BK/FR by 100s
    • 200 swim / 400 IM kick / 400 pull
    • Magic 1000, alternating FR/BK in a 5/1/4/1/3/1/2/1/1/1 (lengths) pattern, pushing turnover on the FR
    • 400 kick/swim by 50 + 400 pull + 200 warmdown/play


    That was it! I didnít really stop except to hit the water bottle between the 1000s. Afterwards I felt good and energized, but not tempted to sign up for next weekendís OHS part II. Itís nice to be able to swim long stuff LCM, and skip half the turns.

    My goal this week is to catch up on my GtD goal. I decided that I want a swimsuit this year, but I am behind already, by a little over 3 miles. Iím optimistic about catching up by the end of the week though!
    Categories
    Uncategorized
  18. 1|19|14 - SCM / drylands

    by , January 19th, 2014 at 04:30 PM (Blog)
    WARMUP/MAIN
    40 x 25 on 0:30 free S
    • brought down to 22 - 21's keeping it there

    DRILL
    200 of roll-over drill

    DRYLANDS
    4 x 6 - 10 hip thrusts - 135lbs
    stretching
    calisthenics


    Took yesterday off for garage cleaning. Also installed a small door for our cat to have access to the garage on cold nights, instead of leaving the garage door partly opened for her as we have been doing. She is an outdoors cat, and prefers it that way, but it does get cold. Needless to say she loves her own personal door. She even tried using it while it was still being installed.

    The swim was more of a drill of working on minimized drag. I've reached the point where base position is good and efficient, and instances of drag happens randomly at just certain points of stroke, for whatever reasons. Like sometimes I sink too much at left side rotation, or sometimes I downstroke outward too much causing me to push out (of streamline) to the other side. Whatever the cases are, I have worked on them with drills and focus, and the brief set above was just a way to concentrate on the actual swimming part of it, trying to minimize the net - unnecessary - drag. The cool thing is the clock to some degree, confirms whatever you think you might have done while swimming had a negative impact or not. I would like to get these near the sub 20, at same effort level with form alone.

    Updated January 19th, 2014 at 07:50 PM by __steve__

    Categories
    Uncategorized
  19. First postal event

    by , January 19th, 2014 at 07:40 AM (Pete's swim blog)
    Did a one hour postal Saturday. I'd like to think I can hold a 1:15 pace for that long but I had some doubts going into this. Turns out that I can. I finished with 4785 yards. I could probably go a lot further with a shave, better suit and some rest. My lane wasn't the best either. I got the transition lane between the deep end and shallow end with a jet blowing warm water against me at the far end. Neither really bothered me but I'm sure the jet didn't help any. I took the first 1000 out fairly conservatively and then picked up the pace after 2000. What helped is that the swimmer next to me (who lapped me at 600 yards) was starting to fade. For the next 2000 yards, I could focus on unlapping myself and eventually passing him. That got me to 4000 where I picked up the pace again and gave it everything I had left to the finish. While it might have felt like I was picking up the pace, I was in fact merely holding steady. I pretty much even split just over a 1:15 pace throughout the race. Here's the splits for each 500:

    500 - 6:15 (+0 vs 1:15 pace)
    1000 - 12:32 (+2)
    1500 - 18:50 (+5)
    2000 - 25:08 (+8)
    2500 - 31:24 (+9)
    3000 - 37:40 (+10)
    3500 - 43:57 (+12)
    4000 - 50:15 (+15)
    4500 - 56:31 (+16)
    4785 - Finish

    Thanks to Jeff and the Huntsville Nat team for putting this on and getting timers. Look forward to seeing how far I can go next year.
  20. 01/18/14: Postal - One Hour Swim

    by , January 18th, 2014 at 08:53 PM (Maple Syrup with a Side of Chlorine)
    I started the day at a very beneficial men's breakfast - the food was great and the pastor shared with us "living within our needs" in terms of how we allocate the 168 hours/week we are given (aren't we used to looking at this idea in terms of money?). I have a sheet to consider.

    I got home before Masters and Lena was ready to come and help count for the OHS that I had planned for the team. I wasn't sure how many would do it, and was very surprised (and proud) that GregJS did an official swim with me, and Melissa, Meg and Kevin did it for the experience.

    I did a 300 warmup, took a Hammer gel and swig of water, then started. I ended up with 4560 yards, which was 5 less than last year, then 100 easy as we all talked about our feat. Here's to our little contribution helping our team remain champs again!
    500 1000
    6:06
    6:26 12:32
    6:35
    6:43 13:18
    6:37
    6:38 13:15
    6:55 (slight break here)
    6:36 13:31
    6:40

    (Masters/Rec/4950 yds/80 min)
    --------------------------------

    My wife took me out to Chili's for lunch, then we enjoyed a couple's massage downtown. We got home this evening for a dip in the hot tub as the snow was falling, now I'm ready for