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  1. Monday, 10/18/10

    by , October 18th, 2010 at 01:37 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm – up
    300 swim free & back
    400 IM Scull – Swim with fins
    Fly: 75 as 4 front scull – 4 mid scull – 4 swim) – 25 swim
    Back: 75 as 4 R – 4L – 4 Swim – 25 Swim
    Brst: 75 4 – 4 – 4 – 25 swim
    Free 75 4 – 4 – 4 – 25 Swim
    3 x 100 Reverse IM/2:00 Build

    Main Set: Distance Free
    4 x 300/5:00
    #1 with snorkel-4:50, #2&3 pull with buoy only - 4:25, #4 swim - 4:30

    Drill/Swim ( 600)
    6 x 100/1:45
    25 – ¾ Catch up Drill
    50 – Emphasizing Distance per stroke
    25 – Strong with Strong Kick and breath control

    Total: 2800 yards
  2. Mon Oct 18th, 2010

    by , October 18th, 2010 at 10:10 AM (Ande's Swimming Blog)
    Mon Oct 18th, 2010

    whitney Coached
    5:15 - 6:30 dove in at 5:25 ish
    UT Swim Center diving well
    swam with mike & nate
    beside max marcio doug & todd

    150 fr 50 pull 50 k


    4 x 150 fr on 1:50 right into
    4 x 100 fr on 1:10 right into
    4 x 50 fr on 35

    rest about 2:00 minutes

    4 x 150 fr on 1:45 right into
    4 x 100 fr on 1:10 right into
    4 x 50 fr on 35

    rest about 2:00

    4 x 100 k on 1:50 right into
    4 x 75 k on 1:10 right into
    200 k pretty fast
    went 2:34
  3. Early-morning IMs

    I had a nice swim this morning with the AGUA team. Since I’d done so much free OW over the weekend, I wanted to get in some stroke work. Today was designated “Stroke/IM” on the AGUA masters workout calendar, with this whole week being BR technique week, so I decided the morning practice was a good option for me. It worked out well, even though the tough FR set at the end of practice took me a little by surprise. Here’s how it went:

    600 scy warmup

    BR technique work
    6 x 50 BR (25 kick/ 25 swim) with pull buoy, working on narrow kick
    4 x 50 BR swim @ 1:00, desc. 1-4, keeping kick narrow without pull buoy forcing you to do so

    4 x through
    125 IM (rotating through strokes for extra 25) @ 1:55
    75 IM kick @ 1:15

    10 x 100 @ 1:45, odds IM, evens ST [ST=BK for me]

    15 x 100 @ 1:20 [This seemed daunting, so I assigned myself 3 sets of (4 x 100 @ 1:20 + 1 ez 50 @ 1:20), and that worked out fine.]

    200 warmdown

    After the initial BR technique work, I hopped over from the 4th-fastest lane to the 2nd-fastest lane for the IM set. (One of my teammates in the 3rd fastest lane was complaining about a cold, and I’m always paranoid about catching colds from people, plus that lane was somewhat crowded.) The intervals in my new lane worked fine for the IM and ST, but when the FR set was announced I had that uh-oh-what-have-I-gotten-myself-into feeling. Still, my lanemates were all cheerful and polite and good to swim with, so I might try swimming there again even if it means working harder than I’m used to.

    There's a small scm meet coming up at Asphalt Green this Saturday evening that I might go to. It has just 6 events--100s of each stroke, plus 200 and 400 IMs. I want to do this meet, but I also don't want to miss a day of weekend OW swimming. I might end up doing both!
  4. Head colds suck when you have a meet coming up

    by , October 18th, 2010 at 07:41 AM (Mixing it up this year)
    My head is congested as well as my chest. It was hard to breath in the pool today but I still managed a great workout.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:30 Free kick w/fins
    10x100@1:30 Free w/paddles & bouy desc 1-3, 4-6,7-10 went 1:21, 1:20, 1:19, 1:20, 1:17, 1:16, 1:19, 1:17, 1:16, 1:14 not too bad for me when I am feeling good let alone not 100%
    100 Free easy
    6x50 alt fly/free from dive 15 meter breakouts then easy the rest of the 50 felt sluggish here
    100 Free easy

    Total 3500 yards
  5. A Glorious Week-end!

    by , October 17th, 2010 at 09:38 PM (Swimming, Life, and Other Stuff!)
    I had a good week-end of swimming!
    Saturday was a short 1 hour Nasti swim totally 2,700 yds.
    I spent most of the rest of the day re-constructing my closet. I had to empty the whole thing out in order to fix the broken shelves. In the process I managed to eliminate lots of un-needed stuff (including a brand new Ipod I purchased for someone at Christmas a few yrs ago but forgot to give them). Trust me I'm not a hoarder!
    Sunday was a great workout @ Monon with my buddy Beth. I took this workout off Mojo-Flyer's thread:

    *500 Freestyle Warm-up
    *8 X 100 free pull on 1:40 w/paddles
    *1 X 300 Kick (every 3rd 25 hard)
    *16 X 25 on :30 (swim every 4th Fast) I saw a big spider in the gutter. I made the guard kill it! I think it was a brown recluse!
    *8 X 50 Free on :50 (hold fastest 100 pace)
    *4 X 100 on 1:40 (1>4 starting at 400 pace)
    *2 X 200 Free on 3:15 (strong 400 pace)
    *1 X 400 IM (first 50 drill/2nd 50 swim)
    *400 Mixed Cool-down Swim

    4,000 scy

    My Obagi slathered face has started major peeling! I look flakey yet firey red at the same time. This will be impossible to disguise tomorrow at school. I hope this routine pays off in the end!

    This week is a short one; 3 work days till Fall Break!!
  6. Another beach day

    Today I had another swim out at Brighton Beach. The winds had died down a bit, and there were tons of swimmers out, or at least maybe a couple dozen. When I first moved to New York City I was amazed at how many runners there were in Central Park—the place almost seems like a Nike commercial on weekends, with probably a runner or two passing by on the main road every 2 or 3 seconds. (That’s not even the races—for those, there can be absolute hordes of people pounding towards you in the park). Today I got that same sense at the beach. There were folks getting in their qualifying swims for next year’s Manhattan Island Marathon Swim, both relays and individuals, as well as many of the regular CIBBOWS crew just getting in their weekend dip. It wasn’t exactly bumper boats out in the water (which was 58, 60, or 61 degrees, depending on who you asked), but you did have to watch where you were going, especially near the place on the beach where swimmers congregate and where folks enter and exit the water.

    I swam with one of my regular swimming buddies who is pretty much exactly the same speed as me. We swam together down to the pier, then started back. Somehow we soon lost each other in the waves, which were still fairly rolly today. I stopped and looked for her when I saw a dive boat coming towards us, to make sure she saw it too, but I couldn’t see her anywhere, so I headed in closer to shore so I wouldn’t be in the boat’s path. After the boat passed I tried looking for her again, even doing some egg beater kick and elevating as high as I could, but even when I did that atop a cresting wave I couldn’t see her. I figured she was probably ahead of me, so I headed back to where we got in. At the very end of the swim when I was swimming into shore we finally found each other again—we had arrived at right the same time. She had done the exactly the same thing when the boat passed. As it turned out, we had probably been swimming no more that 15 or 20 meters apart the whole time, more or less parallel to each other, but the waves were making it hard to spot anything.

    I continued on and finished the 5K loop. The water was really clear and fun to swim in today, with waves that seemed playful rather than daunting. Today I shivered a bit once I was out and dressed, but not too long or too hard. It was a fun day, and I look forward to doing it again next weekend. The Veterans Day race is in 3 weeks!
  7. Swim, Sunday, Oct. 17

    by , October 17th, 2010 at 04:20 PM (The FAF AFAP Digest)
    Swim/SCY w/Mini @ Oak Marr:

    After 3 months out of the pool, Mini Fort has decided it might be time to get back in a bit for the upcoming high school season. We did different things, but swam a couple sets together.

    Warm up:

    700 various

    Mini helped me with evil; I helped her with SDKs. She needs more hip and lower back strength to really hammer these, I think.


    10 x 25 shooters, no fins
    5 on back, 5 on belly

    10 x 25 free w/over kick, no fins

    10 x (25 EZ speed fly w/fins + 25EZ)

    1 x 20 second dolphin kicking AFAP w/hands near ears. Mini beat me by 2 (went 60).

    50 EZ

    Speed Work:

    8 x (25 AFAP w/fins (except back) + 25 EZ + much rest)
    2 of each stroke
    did backstroke starts on backstroke

    100 EZ

    1 x 50 SDK AFAP (went :22 high)

    150 EZ

    Total: 2500



    Still coughing and somewhat tired, making slow slow slow progress. Certainly not going anywhere in terms of aerobic conditioning this last week, but at least I've managed some speed play and speed work. And I've been in the water 6x (16,500 yards), so at least my feel is somewhat intact.

    Here's the psych sheet for the Sprint Classic. Coach said she'd enter me in the 50 free as well.

    I may do a practice in the next couple days where I warm up and do my meet events -- 3 x 50s and 4 x 25s AFAP -- as my workout.
    Swim Workouts
  8. Slowly getting back to it

    by , October 17th, 2010 at 02:49 PM (Elise's Fitness Fun)
    I'm discovering that I now actually prefer to swim at the crack of dawn to get it done before other things get in the way. Still very light on my yardage.

    Swam 1000 SCY

    Swam 1200 SCY - 500 free, 300 breast kick, 100 kick on side with fins, 4 x 25 fly with fins on :45, 100 easy

    10 mile bike ride - averaged 17 mph
  9. Saturday, 10/16/10

    by , October 16th, 2010 at 08:56 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    1 x 300 free and back
    8 x 25/40 Free - Straight Arm Drill with Fins and Snorkel
    (Was going right around 15)
    4 x 75 Back/1:20 - 25 R Fist-L Normal - 25 L Fist-R Normal - 25 Full Stroke
    (ave 1:08 on these)
    3 x 50 /1:00 ds
    (did free, went 36-34-32)

    12 x 25/45 Fast Dolphin Kick With MonoFin under water
    (odds on back, evens on belly. times were 12-13)
    12 x 25/40 No Fins - Very Strong - at least 12.5 yards under water - easy swim into wall
    (did like above, odds on back, evens on belly. was going around 20 on these)

    Main Set:
    15 x 50 Every 3rd Fast Back or Fly
    3/1:00, 3/55, 3/50, 3/1:00, 3/1:00
    (did mostly back, 25fly/25 back on a few. times on fast back was 40-12, others were around 44-45)

    Back Pull
    1 x 800 Pull continuous (w/p&b)

    Cool down
    4 x 100/1:45 smooth with Fins

    Total: 3500 yards
  10. I hope there's still sand left on the beach

    It seemed like I brought it all back with me today.

    This morning I went out to Brighton Beach for an open-water swim with the CIBBOWS gang. I was torn between getting in a sure-thing pool workout or going out to the beach in uncertain conditions—high winds were forecast for the day, and I wasn’t certain if I would be up for swimming. As it turned out, the water was pretty warm and swimmable, and I managed to get in a truly exhilarating beach swim in fun conditions.

    The wind was definitely doing its thing when I got to the beach. We got in and started swimming west towards Coney Island. The wind was blowing towards us, and I really got tossed around in some big swells. For a while I did backstroke and enjoyed the water being blown in sheets over my face by occasional gusts. I tried doing some breaststroke, mostly to make sure I was swimming out beyond the rocky jetties that stick out in the water, but once an unexpected wave hit me and nearly knocked off my swim cap. I was worried that if that happened again I might lose my goggles, so I stuck to free and back after that.

    I swam past the familiar landmarks until I passed the Wonder Wheel, then floated a bit and watched the sky and the clouds before heading back. I thought the waves would be even more fun when they were traveling in the same direction as me, like being carried by breaking surf into shore, but that’s not how it worked. Instead, it felt like the wind was dumping lots of water onto my back each time a wave hit. I felt frightened initially by this—it felt like I was getting periodically buried by the water—but I reminded myself that I do float, and that my body would pop back up by itself if I just waited a bit instead of fighting the water. It took a while before I found the waves enjoyable in this direction, but by about halfway back swimming again seemed like playing with the waves rather than struggling against them once. On past weekends I’ve felt pleasantly pushed along by the waves when I was swimming with them, so this was a new sensation, but then every open-water outing is a little different.

    I got out at the starting point rather than continuing on to do the full 5K loop. I wasn’t cold, but just felt like I’d done enough for the day. Doing the beach deck-change during the high wind conditions was a bit challenging, but that’s all part of the Brighton weekend adventure. I now know the true meaning of sand-blasting, and understand why it is used to remove paint.

    When I got home there was sand embedded everywhere on and in my swim bag and clothes. I took everything out—asthma inhalers, sunscreen, extra caps and goggles—and rinsed them off and laid them out to dry. Now I’m ready for another adventure at the beach tomorrow!
  11. Saturday, Oct. 16

    by , October 16th, 2010 at 04:08 PM (The FAF AFAP Digest)
    Swim/Solo/SCY @ Oak Marr:

    Warm up:

    650 various

    Transition/Speed Play:

    3 x (25 free w/over kick + 25 free w/over kick + 25 fast breast pull + 25 EZ)

    50 EZ

    3 x (25 free w/over kick + 25 free w/over kick + 25 fast underwater free recovery drill w/fast hands + 25 EZ)

    50 EZ

    3 x (25 free w/over kick + 25 free 2/over kick + 25 back w/backstroke start + 25 EZ)
    Went 13, 14, 15 SDKs on the starts. 15 is legal with a tank, so probably 14 is the safest at a meet.

    50 EZ

    3 x (25 EZ free + 25 fast free + 25 EZ free) w/fins

    100 EZ

    Speed Sets:

    2 x (50 back AFAP + 150 EZ)

    I wanted to do them both from a backstroke start, but on the first one I was sharing a lane so had to push off. So I did one with fins (:23) and one from a start (:29). Very pleased with the 29; that's the fastest I've gone in practice, though I typically do my speed work with fins.
    I'm trying to pull up on my start without pulling my head in.

    4 x (25 AFAP + 75 EZ)
    free, breast, back kick, dolphin kick

    100 EZ

    Total: 3000



    Bronchitis is still lingering. I had tentative plans to hit the gym with Jazzy tomorrow, but I am still just coughing too much. I may try to do some light dryland work before the Sprint Classic next weekend and just keep doing speed work.
    The psych sheets are out. Since I'm not going to Indy, I'm going to try to add the 50 free.

    Going to L'Auberge Chez Francois tonight with friends,, and hoping not to get glutened.

    Oh, this is rather funny. My whole life I've measured at 5 ft, 4 1/2 inches in height. Yesterday, at the doctors, I measured 5 ft, 5 1/2 inches. I'm a giant! I'm assuming it's the yoga. I've heard of people gaining an inch from yoga with its spine lengthening elements.

    Updated October 17th, 2010 at 11:08 AM by The Fortress

    Swim Workouts
  12. Learn to sprint day

    by , October 16th, 2010 at 03:56 PM (Mixing it up this year)
    I got a short workout in before the girls showed up and then we started learning to pick up the pace.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd lap fast
    2x [2x25@:30 Fly w/fins & paddles fast
    .....[50@1:00 Free easy

    the girls joined me here
    500 Free broken
    4x25 Free with head up and arms spinning
    4x25 Free kick w/fins sprint
    4x25 Free sprint

    Total 2800 yards
  13. DOUBLE Fri Oct 15th, 2010

    by , October 16th, 2010 at 10:12 AM (Ande's Swimming Blog)
    DOUBLE Fri Oct 15th, 2010

    Tyler Coached
    noon to 1:15
    UT Swim Center main pool blocks
    dove in at noon
    swam with darby
    beside james fike jim and mark wood

    15 min choice
    did easy 50s on 45 & 50


    5 x 100 fr on 2:00 best ave
    held 1:02's & 3's

    3:00 extra rest

    500 fr fast
    went 5:11

    300 easy

    4 x 50 fr on 1:00 best ave
    held 30's & 1's

    1:00 extra rest

    200 fr fast
    went 1:56

    200 easy

    4 x 25 fr on 1:00 best ave
    held 14's

    3:00 extra rest

    100 fr fast
    went 52 low

    100 easy

    assigned 500 fr
    did skipped it

    Updated October 18th, 2010 at 10:03 AM by ande

    Swim Workouts
  14. Friday's Magnificent Autumn Splendor!

    by , October 15th, 2010 at 11:16 PM (Swimming, Life, and Other Stuff!)
    I am finally back to swimming regularly! I had a tough sinus/throat infection which sidelined me 3.5 weeks. I felt dizzy and lost my voice totally every day at school for 3 weeks. In hindsight I think the fumes from the varnish on the new hardwood floor in my gymnasium made the whole situation worse. When I came to this realization I asked the custodians to prop the doors open all night every night to air the place out. Fresh air seemed to be a better cure than antibiotics for me!
    I am planning to swim the fall classic meet but due to lack of any type of conditioning I've decided to do all the 50's and 100's just for fun!
    I'm not a sprinter and never swim 50's. I think it will be fun to cruise the social aspect of the meet and swim short events with 0 expectations.

    Today was a crisp, breezy, vividly colorful perfectly fall day in central Indiana! This is the type of weather I thrive in; 67 degrees, no humidity, and bright sunny skies. I've been outdoors all week with my classes! On days like this it amazes me that I'm paid good money to do my job.

    I started a new skin care regime called Obagi Nu-Derm. (My treat to myself for my 55th bd) This system helps erase sun damage (spots) and is similar to having a laser resurfacing treatment. My face is currently beet red, flaky, and slightly swollen. I think my current skin will eventually flake away (along with the spots) and reveal a new and fresh skin The dermatologist said the red, flakey stage would last approximately 6-8 weeks.

    Todays workout was a solo around 5 p.m. at the Monon Center.

    *400 Freestyle Swim
    *400 Freestyle Pull with paddles
    *400 Kick (flutter prone, flutter supine, dolfin prone, 6 kick and roll drill) repeat.
    *400 swim (25 IMO+25 Free X 8)
    *6 X 50 Free on :55 (think underwaters on turns)
    *10 X 100 Freestyle on 1:45
    *6 X 50 Freestyle on :50
    *EZ 200 IM

    3,400 scy
  15. Sarasota Y Sharks Masters 5:30 AM Workout -10/18/10

    by , October 15th, 2010 at 04:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20
    4 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30
    6 X 50 descend 1-3/4-6 :50

    1 X 200 3:30
    1 X 100 fast 1:45
    1 X 50 easy 2:00
    1 X 200 3:30
    1 X 50 fast 1:00
    1 X 50 easy 2:00
    Twice through. Easy 50's on 2:00 will allow adequate rest.

    1 X 200 kick 4:00
    6 X 50 kick 1:00

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke fast 1:30
    Three times through

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. 10/15/10

    by , October 15th, 2010 at 01:02 PM (The Labours of SwimStud)
    600 warm up
    8X100 descend 1-4 1:30
    8X75 25 scull /25 kick on back/25 stroke 1:45 2 of each stroke
    4X125 IMs 50 moves through in IM order 15 sec rest
    50 fly 25 of the rest
    25 fly 50 back 25 of the rest
    25 fly 25 back 50 breast 25 free
    25 fly 25 back 25 breast 50 free

    4X200 descend 3:10
    8X50 kick 1:00
    400 cool down
  17. Friday, 10/15/10

    by , October 15th, 2010 at 11:47 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I had a brain fart last night and somehow ended up with Thursday's workout in my bag instead of today's. Didn't notice it until I got to the pool this morning. So I did it again with a few changes.

    Warm up (1000)
    400 Swim - 200 free/200 back
    300 drill - 150 free drill/150 back drill
    3 x 100/1:45 build (did back on these, went 1:27 - these were a lot faster than yesterday!)

    Main Set (1700)
    3 x 300 Kick/30sr
    1 & 2 No Fins, 3 with Fins
    (#1 with snorkel and board. time was 6:15.
    #2 on back - 5:50.
    #3 flutter on back - 4:30)

    (4 x 50/1:00) back
    did these with the tempo trainer
    set at .95-.90-.85-.80 for each group of 4.
    focus was on maintaining SC at the increasing tempo. times were around 40-42 on all)

    Cool down
    pull 300 free w/p&b

    Total: 3000 yards

    Updated October 16th, 2010 at 09:10 PM by poolraat

  18. FAST Fri Oct 15th, 2010

    by , October 15th, 2010 at 10:55 AM (Ande's Swimming Blog)
    Fri Oct 15th, 2010

    Whitney Coached
    6:30 to 8:00
    UT Swim Center diving well
    dove in at 6:50
    swam with mike
    beside doug, nate, tyler & marcio

    15 min choice


    5 x 100 fr on 2:00 best ave
    held 1:02's & 3's

    1:00 extra rest

    assigned 500 fr fast
    add up 100 times then add 12 sec
    so I should have gone around 5:27ish
    did 450 fr
    skipped a 50 at the 150
    pool was warm and felt sort of light headed so I took a break

    300 easy

    4 x 50 fr on 1:00 best ave
    held 30's & 1's

    1:00 extra rest

    200 fr fast
    went 2:00
    breathed a big gulp of water after the 125 as I passed mike

    200 easy

    4 x 25 fr on 1:00 best ave
    held 14's

    1:00 extra rest

    100 fr fast
    went 54

    100 easy

    assigned 500 fr
    did skipped it and visited with Eddie Reese

    thinking about swimming at noon
    there's a meet at the swim center this weekend
    so the pool will be set up for double scy courses like it was for 2008 nats
  19. Being flexible

    This morning I went up to Riverbank State Park’s pool for a solo workout. Since Riverbank’s morning hours are generally uncrowded, my primary goal was to get in some short speed work (LC 50s done as 25 sprint/25 easy), and my secondary goal was to work on my breaststroke technique. However, when I got there I found two of my favorite open-water swimmers doing a workout. They were in the middle of long set and asked me to join in, so since the opportunity presented itself I decided to change my goal for the day to getting in some good hard aerobic swimming. Here’s what I did:

    300 LC warmup

    2 x 300 FR

    4 x 200 FR

    5 x 100 @, odds IM, evens FR

    500 warmdown

    We did the FR swims on 1:30-base intervals, and I made most but not all of these, although I had to use paddles to do it. I think the IMs at the end might have been added in especially for me, because I’ve never seen these swimmers do IM before. We were initially going to do them on the 1:35, but that proved too fast. During the whole set, I felt a little like an 8U who was getting to swim with the big kids and struggling mightily to keep up. We had a lane to ourselves for the whole time, so that was really nice.

    So I’ll figure out another time to get in some sprinting and technique work. It felt worth changing my plans 180 degrees in order to swim with friends today.

    Tomorrow looks cool and very windy, so I’ll probably go to the AGUA LC workout rather than heading out to the beach. (It’s also the Ederle swim day, and a lot of the CIBBOWS gang will be swimming or crewing, so I’m not sure I would have anyone to swim with even if I went.) I’m definitely going to the beach on Sunday, and have already lined up a partner to swim the 5K loop with.

    Happy weekend everyone!
  20. 10/15 Practice

    by , October 15th, 2010 at 09:37 AM (Random Nonsense)
    Felt very sloppy during practice, was very groggy when I woke up and thought my knees were going to buckle walking out to the kitchen. Slept really well, but spent a lot of time worrying about logistics problems (aka nothing serious) recently, so maybe that plus fall allergies and the recent illness might explain it? No idea, but health is very good.

    Warm up
    - 200 free
    - 100 kick
    - 200 back
    Main Set
    - 4x100 ez/fast on 1:20
    - 50 free wall clock 24.xx (4 people raced today)
    -- LW started up and watched our times.
    Main Set continued
    - 200 pull
    - 4x100 back/free on 1:30
    - 300 pull
    - 4x100 fast/ez on 1:20
    - 300 pull
    - 4x100 fast on 1:20* (1:08, 1:07, 1:05, 1:04)
    Cool Down
    - 200 back ez

    * Was supposed to be long rest, but since my stroke felt very disconnected all practice, I wanted to just try to hold it together and stay under 1:10. Things started to come together during this set.