View RSS Feed

All Blog Entries

  1. Slowly Getting Back into the Swim of Things

    by , February 24th, 2011 at 01:37 PM (Year Three: The Road Back)
    Today's workout wasn't nearly as bad as yesterday's for me. Here's what we did:

    400 Warm-Up
    12 x 50 Kick on 1:10, 1>4, 5>8, 9>12
    1 x 5:00 Kick for Distance (got 250 yds)
    1 x 100 Free Easy on 1:45
    10 x 25 Free Power Stroke on :30
    1 x 50 Easy
    10 x 50 Free on 1:00 Hold best average (held :39-:40)
    1 x 50 Pull on :50
    1 x 100 Pull on 1:40
    1 x 150 Pull on 2:30
    1 x 200 Pull on 3:20
    1 x 200 Pull on 3:20
    1 x 150 Pull on 2:30
    1 x 100 Pull on 1:40
    1 x 50 Pull on :50
    250 Cool-Down
    Total Yards - 3400

    1. While I would have liked to hold better than :39-:40 on 10x50 set, it was not as bad as it could have been. I have "dead legs" again right now and the all-out kicking for distance only enhanced the deadened feeling during the 50's. But... I've also been a lot worse and I fully expect the times will get faster again as I recover from all the doubles and huge yardage from earlier this month.
    2. I made all the pull intervals and didn't give up even when my arms started burning during the 200's. The "old" me would have switched to fins when my shoulders started to hurt and simply kicked the rest of the set. The "new" me hung in there. Each time I don't quit, it gets easier to persevere and get through sets as written. YAY for me!

    On a totally different note, my oldest daughter just met with her high school counselor and registered for her freshman classes. I don't feel old enough to have a daughter in high school....

    Tennis match tonight.... haven't picked up a racket in a couple of months. But, it was play or make the team forfeit and I didn't want to do that. Hopefully, it will be fine - as the match starts AFTER I typically am ready for bed.

    Enjoy your day!
  2. MATT Thursday Workout

    by , February 24th, 2011 at 09:20 AM (Pete's swim blog)

    400 Warm up

    8x100 Up/Down Fly - 1:30 (:10)
    4x100 Up/Down Fly - 1:40 (:10)

    50 Easy

    8x50 Easy/Hard IM Order - 1:00
    8x100 Up/down Kick - 1:40 (:05)
    8x50 Easy/Hard Free - :50

    50 Easy

    200 Free - 3:00
    4x100 Up/Down Back - 1:40 (:10)
    4x100 Up/Down Breast - 1:40 (:10)

    150 Cool down

    (4450 Total)

    Worked up to 50 fly on the Up/Down and then fell apart. Once we went to 1:40 I was able to get back up to 75 fly. Breast stroke felt great! Held under 1:30 with no problems at all. Changes have made a huge difference.
    Swim Workouts
  3. Who let the old lady in?

    by , February 24th, 2011 at 07:33 AM (Mixing it up this year)
    The old lady I am refering to is actually ME. I felt sooooo sore and old and decrepid today. Barely able to move yet by the end not too bad.

    I was going to do the 200's on 3:00 or 3:15 but I could even make the first one so I settled for 3:30. But I do have to say even when I feel bad I still push.

    I have a 12 year old swimmer who has been really lazy lately and is having issues with her younger brother (9) beating her because he is working harded.

    Last night she comes in with a jammed finger and can't swim. It is 2 days before states. We all think she is just milking it not to have to practice so when I told her if she couldn't dive in due to the pain I would replace her on the relay she was torn.

    Her mom will take her to the doctor today for an X-Ray and an official verdict so that we can make a decision if she will swim. If she magically gets 100% I will still bring my backup swimmer for one of the relays since this girl is putting us thru all of this. The other 3 have worked so hard.

    1000 Free as 200swim/pull/swim/kick/swim
    500 Free kick w/fins & board
    500 Back kick w/fins
    5x200@3:30 w/paddles & bouy as 100 free/100 back went 3:15, 3:07, 3:03, 2:56, 2:51
    500 Free easy every 3rd lap 1 arm fly to loosen back

    Total 3500 yards
  4. I throw my hands up in the air sometimes saying AYO

    by , February 23rd, 2011 at 08:29 PM (Swimming, Life, and Other Stuff!)
    Gotta let go.
    I wanna celebrate and live my life
    saying AYO
    Baby let's go!
    Taio Cruz "Dynamite" is the #1 requested workout song in my PE classes this month. I am thankful there are no cuss words in the lyrics!

    Solo swim tonight @ the MOnon:

    **200 Freestyle / 200 Pull Free / 200 Kick / 200 Drill / 200 Dorkel / 200 IM all @ warm-up intensity

    **10 X 125 freestyle @ 2:10 interval
    I felt comfy and stretched.

    **10 X 50 mixed kick @ 1:00

    **8 X 75 @ 1:30 1-4>IM Roll, 5-8>Freestyle.

    3,550 scy

    I learned today that there will be a new master's swim team starting at the Monon Center. The tentative schedule is M-W-F 5:30 a.m., Tue-Thurs 8:00-9:00 pm, Sun. a 2 hour block in the morning. There will be on-deck coaching and other training perks included. It sounds wonderful and so very close to my home and general path of existence. The only problem is "I love being a NASTI!" I think it's a little expensive too; I would pay $28.00 per month Monon membership (Carmel-Clay Teachers discount) + $45.00 per month for coaching fees. $73.00 a month seems high to me. Am I spoiled or is this a fairly premium price for swim team?
  5. 2/23/11

    by , February 23rd, 2011 at 06:51 PM (The Labours of SwimStud)
    Nothing too exciting to write of late been working out but not felt like blogging.


    Warm Up
    600 FR
    10 x 50 K 1:30
    4 x 50 Fly 1:30
    100 EZ

    6 x 200 FR 3:15 moderate /fast adding a fast 50 each 200 start and end with 200 Mod.

    4 x 50 o pull e drill
    2 x 100 BK

    500 Fin kick FR/FL by 25s

    5 x 100 EZ

    NEM in 3 weeks
    100 BR
    50 FR
    200 FR
    50 BR
    May add a relay or two in there.
  6. Wed., Feb. 23

    by , February 23rd, 2011 at 06:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr:

    Warm up:

    900 various

    Main Sets:

    20 x 25 easy speed shooters w/fins @ :35 or so

    50 EZ

    4 (4 x 50 drill) @ 1:00 or so
    4 of each stroke
    did all sorts of drills -- 6 kick switch, chest press fly, hesitation drill, russian breast drill, human drill

    200 back easy
    100 free easy

    Total: 2550



    Today I did the recovery workout I should have done yesterday. My legs are still suffering from DOMs. Upon reflection, I think this may have something to do with the amount of time I've spent on the indoor bike the last 10 days. I hadn't cycled in ages since I started yoga and when you do anything new ... ouch.

    It was uncommonly uncrowded for the noon swim at OakMarr. Had my own lane in the deep end. There was a very fast dude swimming right next to me doing one of my staple sets -- 20 x 25, alternate easy speed fly and easy free. (See That Guy, a smilie.) Also saw one of my old teammates who's trying to come back from a shoulder problem. Hi Sue! (She's a lurker.) But no Speedo, and I see he appeared to skip morning practice. No doubt this afternoon he was too busy responding to blog comments to exercise.

    Since at the moment, I'm a non-runner, I gave all my winter running clothes to Mini Fort who is using them for rowing. (This negated a proposed shopping spree where she apparently anticipated spending "jillions" of dollars.) Right now, she's rowing in the bow pair with Fort Son's GF on the varsity 8, which is good because our HS has excellent girl rowers (4 of whom placed 1st in various events at the Mid-Atlantic Champs). Mini is by far the smallest rower at 5'4" and one of only 2 lightweights on that boat (assuming she stays there). When her group was taking their boat to the water, her pair said "I hate you at this moment" because she can't really help carry the boat. hahaha

    And it looks like Mr Fort and I will be taking Fort Son up to Dartmouth the weekend of May 7-8 to meet and practice with the team. Should be exciting for him, and I think he'll be staying with a freshman. I'm hoping the weather will be pleasant, though Mr. Fort said that when he rowed there in May, it snowed. Noooo. I'm officially over winter.

    Going to the gym and to ART tomorrow. I'm going to focus primarily on upper body work and lighten the weight because I am a wuss.

    Updated February 23rd, 2011 at 06:48 PM by The Fortress

    Swim Workouts
  7. Wednesday, 2/23/11

    by , February 23rd, 2011 at 04:40 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 Swim
    - free and back
    400 IM Drill
    6 x 50/1:00 (15 20 15)
    - 1,4 fly; 2,5 back; 3,6 free

    Sprint Set (1900)
    Kick 4 x 300/30sr
    1 & 2 No Fins; 3 & 4 With Fins
    - #1 flutter on back; #2 flutter w/board and snorkel
    - #3 flutter on side w/snorkel; #4 dolphin on back

    20 x 50/1:00
    Every 4th FAST
    1 12 No Fins
    - #4 fly = 36; #8 back = 38; #12 free = 33
    13 20 With Fins
    - #16 back = 33; #20 free = :31

    Cool down
    100 easy
    Total: 3000 yards
  8. Back to Sprinting....

    by , February 23rd, 2011 at 02:44 PM (Year Three: The Road Back)
    Even though it's still February, I'm on track to hit my fitness challenge goal. So... I swam the sprinting workout instead of not going as hard, but doubling distances. Unfortunately, the entire practice just felt off for me. My arms and legs ached and I felt like I was simply spinning my arms, instead of grabbing the water. While I managed to do 5 all-out 100's holding 1:11-1:12, I was hoping for more. Not sure why exactly, since my best ever time off the blocks at a meet is 1:07.99. That said, 1:11 off the wall isn't too bad. But... I was still disappointed and wanting more - or at least having these times without them hurting SOOOOO badly. Oh well. tomorrow is another day. As for today, this is what we did:

    400 Warm-Up
    8 x 50 Kick on 1:00
    8 x 50 Drill/Swim on 1:00
    16 x 25 Free (hard/ez, ez/hard) on :30
    5 x 100 Free ALL OUT on 6:00
    4 x 100 Free Recoveries between all out tries
    500 Cool-Down
    Total Yards - 2800

    Hoping tomorrow is a better day....
  9. FAST FRI on Wed Feb 23th, 2011

    by , February 23rd, 2011 at 12:18 PM (Ande's Swimming Blog)
    FAST FRI on Wed Feb 23th, 2011

    The 2011 Big 12 Men's & Womens Swimming and Diving Championships begin today and end on Sat Feb 26 at the
    UT Swim Center where I train

    trying to figure out where to train Th & Fr

    info arrived for the
    2011 South Central Zone SCY Championships
    Fri April 1 - 3, 2011 at the
    Josh Davis Natatorium in
    San Antonio, TX

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY diving well & Center course
    5:30 to 7:00 dove in around 5:35is
    trained with Mike, Kelly, & James Fike,
    beside marcio, Tyler, todd, Max, Brandon & Amy
    wore FS PRO legs

    we started in the diving well with NO Blocks

    swam easy free, board said swim till 6:45

    Main SET:

    fast in heats, from a dive
    (there were 4 heats)

    25 fly went 10

    50 fr went 23

    75 fr went 37

    100 fr went 51.9 (50 2 b k, 50 6 b k)

    1000 free easy

    fast in heats (there were 4 heats)

    25 fly went 10

    50 fr went 24

    75 fr went 39

    100 fr went 51.9

    assigned 1000 free
    did around 400??

    Moved to Main Pool with blocks

    skipped the 25

    skipped the 50

    skipped the 75

    to rest up for the:

    100 fr fast
    Tyler raced beside me
    whitney said I was out in 23
    went 49.8

    100 easy

    25 fl
    whitney timed
    went 10.2

    25 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -02/24/11

    by , February 23rd, 2011 at 12:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:20 3:00
    5 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    6 X 25 fast :30
    1 X 50 easy 1:00
    Three times through

    1 X 100 easy 2:00
    1 X 50 build to fast 1:15
    1 X 50 @ 100% 1:45
    Four rounds.
    50 @ 100% off the blocks on rounds 1 &2.

    7 x 200 free
    1-4 on 3:00
    5-7 on 2:40

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Wednesday, Feb. 23, 2011 5:00am

    by , February 23rd, 2011 at 11:27 AM (Fast Food Makes for Fast Swimming!)
    I figure on Monday I did 50s, Tuesday I did 75s, so that means this is a day for 100s. I hope this trend doesn't continue too much further, if you know what I mean!!!

    Warmup was the first few 100s

    5 x 100 Free @ 1:30
    5 x 100 Free @ 1:25
    5 x 100 Free Pull @ 1:20
    5 x 100 Free Pull @ 1:15
    5 x 1........ wait a minute... I didn't continue the set...just wanted to stay aerobic.

    5 x 100 Build 100 Fly @ 1:40
    --1) 100 Free
    --2) 25 Fly, 75 Free
    --3) 50 Fly, 50 Free
    --4) 75 Fly, 25 Free
    --5) 100 Fly (did 1:11 and it was tough)

    hopped in a lane next to me to swim with 2 others (they did 100IMs, I did 150s) I was almost catching the one girl during my last 50 of breast on each one, but couldn't quite get her.
    4 x 150 IM w/ no free @ 2:30
    3100 Yards
  12. MATT Wednesday Workout - Fly Day

    by , February 23rd, 2011 at 09:23 AM (Pete's swim blog)

    400 Warm-up

    2 x through
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly - 1:00
    * 50 Free - 1:00
    * 400 IM - 7:00

    100 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

    10 x 50 Free - :45

    200 IM Timed (2:43)

    200 Easy Fly cool down

    (3400 Total)

    We have about 65 workouts we rotate through each day. Since we don't have a coach on deck, this works really well. We don't spend 15 minutes debating what we are going to do... we just do the next workout. Some workouts are more memorable that others for different reasons. This one sticks out because of all the fly and the pain that goes along with that. That's a good thing because these workouts tend to be milestones for me. I remember what I did the prevoius time a lot easier and I can guage my progress. Two years ago when I first started I thought the team was nuts for just trying something like this. I mostly did freestyle and mixed in fly where I could. For a while, whenever I saw this workout, I'd sigh, get out of the pool and go retrieve my fins. A few months ago, I started making the splits by removing my drag suit. Today, I was determined to make the splits with my drag suit on... and I did. The 175 fly was the only split I was in any danger of missing but I managed with a few seconds to spare. Its amazing the progress that can be made with persistence and a supportive team behind you.
    Swim Workouts
  13. Tired arms today

    by , February 23rd, 2011 at 08:35 AM (Workout Swimmer)
    Boy are my arms tired. I'm not used to putting in all this yardage - and three days in a row. I think it's the transition to LCM that's really making it hard on the shoulders. Had to use fins on the last bit of the workout & almost wimped out & didn't finish it!!

    400 free
    2 x 200 kick
    100 EZ
    4 x 150 IM no free
    100 EZ pull no paddles
    10 x 200, first 4 w/ pullbouy, no paddles, next 4 swim, last two with zoomers.
    400 EZ alternating breast, back & free

    Total: 4000

    Found out yesterday at work that we aren't going to Nigeria until probably May, due to the political climate - so I'm going to get online & enter the Atlanta meet before I lose my nerve!! Maybe I'll even meet some of the people I visit with on the Forum! If I have the courage to actually talk to people.
  14. What evil was I thinking

    by , February 23rd, 2011 at 07:23 AM (Mixing it up this year)
    If I use the word evil you know I mean breaststroke. Boy did I work on it today. Felt good for all of it.

    10x100@1:45 Free
    500 Breast kick w/brfins worked this
    10x50@1:00 Breast pull w/fins use dolphin motion but not a deliberate kick worked these
    10x100@1:30 Free w/paddles & bouy held 1:25's relaxed
    500 Free easy every 3rd lap strong Breast

    Total 3500 yards
  15. Lucky to get in extra distance at lunch today

    by , February 22nd, 2011 at 10:34 PM (Workout Swimmer)
    I was lucky! Jeni had her baby ~ 9am & they sent grandma (that's me) home at 10:45 - so I went to the pool instead! I don't usually get to the pool until about 11:30 on a good day because of work, so this was a treat. Sat in the sun for 10 minutes & then did workout.

    8 x 75 on 1:15, 50 free, 25 other
    6 x 100 on 1:30, last 25 off stroke
    4 x 150 IM twitch on 2:15
    2 x 200 free on 2:30 (ha ha, Grandma was tired & needed a nap by then!)
    400, descend by 100's

    150 EZ

    200 free on 2:45
    2 x 150, 50 kick, 50 free, 50 kick
    3 x 100 IM's on the 1:35 (someone was playing Drill Sargeant!!)
    4 x 50 kick on the :55

    150 Breast/free thingy

    Total: 3900
  16. Tuesday, Feb. 22

    by , February 22nd, 2011 at 07:01 PM (The FAF AFAP Digest)

    Warm up/Transition:

    600 various

    5 x 100 free @ 1:45, just cruisin'

    8 x 50 various drills, including "human" drill

    50 EZ

    Speed Work:

    ATP-CP 25s:
    10 x 25 burst @ 1:00
    -- I can't do these as a true burst because I'm not pushing off with full ferocity yet.

    50 EZ

    4 x (50 AFAP w/fins + 150 EZ) @ 5:00

    back shooter, high 22
    fly, 25
    back shooter, 23
    breast, 31

    -- These were awful. I was battling cramps the whole way. One of the slowest 50 sets I've done.

    Total: 2650

    Hottub, 20 minutes



    I must have a trap door shut on part of my brain because I don't seem to be thinking clearly about the order of my workouts. In retrospect, I should have done a recovery workout today and a speed workout tomorrow. My legs were heavy and very tired from the long dryland-bike + 3,000 kicking the last 2 days. But I guess there is some merit in sprinting when you're tired? I don't usually prefer this method, but I'm going to pretend there is for peace of mind.

    And, having consulted my handy dandy month view FLOG, I see that I've done 4 weeks of weights without a recovery week and I'm into week 5. That recovery week I took in January after 3 hard weeks was great, and I swam faster than ever during it and after. I feel like I'm starting to build up some training fatigue now. Looking ahead, I think I will just muddle through this week with one more dryland session and yoga and then shut it all down for 3 weeks while I taper for the Albatross meet. I hate tapering because of my cardio addiction, but I can't say I miss the gym (+ attendant soreness and lactic acid) too much until utter taper boredom sets in.

    I really need to stretch tonight. We'll see if I can summon up the requisite energy.

    I have decided to swim the following events at my next few meets. Or, I should say, I'm going to sign up for these events, with the possibility of scratching one each meet. Will sign up for Warrenton tonight.

    Warrenton, 3/6:

    100 fly
    50 fly
    100 IM

    Albatross, 3/19:

    50 back
    100 back
    200 back
    50 fly

    Zones, 4/16

    100 free (50 split)
    50 breast
    100 back
    50 fly
    400 medley relay
    200 free relay

    -- I think I've only swum 6 events in a single day once in my life, at a Zones meet a couple years ago.

    Updated February 22nd, 2011 at 09:45 PM by The Fortress

    Swim Workouts
  17. Tuesday, 2/22/11

    by , February 22nd, 2011 at 04:35 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Recovery Workout: I felt pretty good. The tiredness and soreness I had yesterday was gone today.

    Warm up
    300 Swim
    - the usual free and back
    3 x 100/1:45 smooth build
    - All free

    Kick w/Fins
    1 x 200/3:30 smooth
    - on side, face down w/snorkel - 3:15
    2 x 150/2:30 build
    - on back - 2:10 for both, 1 flutter, 1 dolphin
    3 x 100/2:00 desc
    - took off the fins, flutter on back - 1:50-1:52-1:50
    4 x 50/1:10 strong
    - no fins, flutter w/board 55

    Active Recovery
    300 swim 200 pull 100 drill 50 scull
    - free: only rested enough to change toys, no times
    50 scull 100 swim 200 pull 300 swim
    - back: only rested enough to change toys, no times

    Cool down
    4 x 100/10sec rest, smooth
    alt free and back
    Total: 3300 yards
  18. Sarasota Y Sharks Masters 5:30 AM Workout -02/23/11

    by , February 22nd, 2011 at 03:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 4:30
    4 X 100 1:30

    2 X 200 kick 4:15
    #2-50 easy/50 fast

    10 X 50 1:05
    odd: easy even: fast

    1 X 50 easy
    2 X 50 @ 100%
    1 X 50 easy

    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:15
    4 X 75 1:05
    1 x 300 4:00
    6 X 50 :40

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Holy Canoli I'm Tired!

    by , February 22nd, 2011 at 12:43 PM (Year Three: The Road Back)
    It's been a little while since I've posted anything. I spent all last week (M-F) doing doubles. I did the team practice in the am and then after work headed back to the pool for another 2200-2800 yards - depending on how far we went in the am. All told, I upped my daily average from about 3500scy to 6000scy. Yikes! No wonder I didn't post anything... I went home after the second swim, grabbed a snack, then grabbed a nap!

    My initial goal for the February Fitness Challenge ( was to swim 107,000 yards (which is up from the 106,250 I did last year). The ice storm the first few days put me way behind. Since my girls were visiting their father last week, I decided to do doubles to get back on track and be able to meet my goal. Of course, once caught up, I decided to keep it up... and am now on pace to get over 110,000 yards - barring snow days, injuries, or just plain exhaustion. I still have to swim every day this month (Saturday and Sunday included), but if I average about 3000 yards per swim. I'm good.

    With my girls coming back from their father's house and my February Fitness Challenge goal in sight, it's time to refocus on preparing for the Indiana state meet (end of March) and YMCA National meet (mid-April). Here's what we did today:

    400 Warm-Up
    3 sets:
    1 x 500 (1st & 3rd set free; 2nd set pull)
    3 x 250 (1st & 2nd free; 3rd kick)
    100 Cool-Down
    4250 Total Yards

    I would tell you what intervals we were on, but I honestly don't know. The two guys in front of me seemed lightning fast and, while I made all the intervals with at least :10 to spare, I also got lapped on the 1st and 2nd 500. My entire goal for the last 500 was to not get lapped. Either I sped up or the leader slowed down. Either way, I was exhausted at the end of the final 500, but did NOT get lapped! Truth be told, however, he probably would have gotten me on the next 25; for sure on the next 50. But... that's neither here nor there.... I didn't get lapped!

    Anyhoo... enjoy your swims and I'll check in tomorrow.
  20. Tuesday, Feb. 22, 2011 5:00am

    by , February 22nd, 2011 at 10:37 AM (Fast Food Makes for Fast Swimming!)
    Well...we finally had to break down and put in lanelines this morning... And whoever it was that pulled the lanelines out needs to be shot also! How complicated can it be to put them on the reel folks...take the wrench and tighten all the slack on the lanelines before putting them away, that way they don't fall apart and have 2 or 3 lanelines trying to come off the reel at the same time!!!

    Warmup: (by this point I was just plain P.O.'d)

    200 Free, 300 Pull

    20 x 75 Free @ 1:00, (held :53-:55)
    10 x 75 Free Pull @ :55 (held :52-:54.5)
    10 x 75 w/ fins @ 1:05
    --25 SDK on front 2 breaths or less
    --25 SDK on back
    --25 Fly
    3500 Yards in about 48 minutes!