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  1. Monday, December 8

    by , December 8th, 2008 at 10:48 PM (The FAF AFAP Digest)
    Out of taper hell!

    Although I feel like a mac truck ran over me ... Always do after meets. I have no idea how some people swim multiple meets in a month or even two weekends in a row. I need recovery time! Plus, I seem to be following Patrick Brundage's "remixed" regimen of wine and more junk food. lol

    Went on a 5 mile trail run even though it is freezing cold here. Since I hadn't run in 2 weeks, it felt great and I was really happy to be outside!

    With respect to Zones, my coach emailed me and told me to grow out my fingernails for the Albatross meet. Had a laugh and thought of Ande. Last time I had fingernails, I put a huge rip in a new Pro at the NE Champs and was stuck wearing a very old Pro and FS I. So not too inclined to do that again! I know the B70s are more durable. But, still, I know a fast chick who shredded her B70 at LC Zones with fingernails.

    SwimStud youtubed my 50 fly time trial from on deck. Here it is, horrific start and all. http://www.youtube.com/watch?v=O_Wb_-kSFPs

    Updated December 9th, 2008 at 08:26 AM by The Fortress

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  2. Still Trying

    by , December 8th, 2008 at 02:51 PM (A comfort swimmer's guide to easy swimming)
    Hotel Pool with Carrie

    300 warmup swim (Carrie went 400)
    200 kick with board
    200 drills

    10 x 50 fast with about 1:00 rest after each
    Alternated free and back.

    200 easy kick and swim to cool

    Total: 1400 meters

    Spin class at noon today
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  3. Meet Results: 2008 SPMA Regional SCM Championships

    by , December 8th, 2008 at 11:30 AM (Ande's Swimming Blog)
    Monday December 8th, 2008

    think I'll be a dual blogger here &
    http://andesswimmingblog.blogspot.com

    MEET RESULTS from the

    2008 SPMA Regional Short Course Meters Championships on
    Saturday, December 6th & Sunday 7th, 2008 in
    Long Beach, CA
    http://web1.lbgrunions.com/Meets/2008SCMC

    Entries:
    Saturday
    11:15 # 07 50 M Butterfly 00:26.46
    12:38 # 10 100 M Backstroke 00:59.10
    04:55 PM# 19 200 M Individual Medley 02:19.99
    Sunday
    11:43 # 24 100 Butterfly
    12:27 # 26 50 M Breaststroke 00:31.99
    02:04 # 29 200 Backstroke 02:19.99
    03:15 # 31 100 Freestyle
    * originally planned to swim the 50 bk & 100 IM
    but my plane was leaving at 6:30
    so I dropped out of them and added the 100 fly & 200 back where I planned to go for a 50 bk time

    First of all this was a very well run meet
    kudos to all the great grunion volunteers who pulled if off

    Races and Comments

    wore a blue seventy nero comp in all my races

    50 fl
    went 25.99
    last year I was 26.15
    this year I went 26.30
    nailed the touch, knew I was going to hit it right at the flags
    struggled through the turn
    took more SDKs
    Still need to work on belly SDKs, take more off each wall, probably 10 off the start and 10 off the turn
    didn't drop my fly & free times as much as my back times

    100 bk 58.89
    28.66 30.23
    went 1:00.90 last year
    went 59.10 at AZ
    tried to go out more relaxed and bring it home better

    200 im
    2:14.16
    been eyeing Glenn Mills NR not sure if it's a WR because he did the time at the 2008 Gay Games
    Glenn split his race
    1 29.05 29.05 2 1:04.60 35.55 3 1:42.00 37.40 4 2:13.42 31.42
    so my plan was
    Fly easy speed save legs breathe
    Back easy speed save legs breathe
    breast work it, sprint, great form
    free work it sprint SDK off turns

    went 29.10 34.93 38.82 31.31 for a
    2:14.16
    which might have broke the WR
    if Mills swim doesn't count
    we'll see,
    in 2004 I went 2:15.0
    Think I could have gone faster if I'd swum it first or been a bit more aggressive on the front end, pretty much dragged my legs on the fly and cruised the back, held back on SDKs in favor of AIR

    should have kept my kick going better on the last length of the FR


    Sunday

    100 fly
    skipped it
    was at this meet to try to break the WR in the 50 bk, thought the 100 fly would tire me too much

    50 br
    went 31.49
    ran a few erronds Sunday morning,
    showed up at the pool thinking I had plenty of time, women's 50 BR was on the block and I was in the last heat of mens 50 breast
    warmed up in my B70
    don't remember much about the race other than I felt uncoordinated and really need to fine tune my breastroke technique to go faster
    Dave Guthrie went 30.2
    Jeff Commings went 28.0


    200 bk
    went for 50 bk split
    went 27.20 and broke Clay's 27.24 WR
    Finally got it before Chris Stevenson comes along to obliterate it
    made some race mistakes
    was too deep 10 kicks off the start and had to sharply angle up to surface
    didn't go deep enough on my turn and make a fountain with my first kick then was able to go deeper
    went 2:39 in my 200 bk got 2nd in my age group

    100 fr
    went 54.5
    25.8 28.7
    legs on the 3rd and 4th length
    hurt super bad
    should have gone out easier and back halfed it

    really wanted to swim the
    100 IM but ran out of time and had to go home


    NEWS FLASH
    Jeff Commings wore a blue seventy in his races made huge time improvements,
    he's come over to the dark side.

    saw many wonderful people at the meet:
    Jim Clemmons, Allen Stark, Erik Hochstein, Rich Abrahams, Philipp Djang, Al Jaegers, Bob Strand, and Sherri Hart (sorry if I left you out)

    this was a fun meet at a fast beautiful pool right on the beach

    Roomed with David Guthrie

    he filmed of my several races which I hope to post on youtube soon

    didn't sleep well each night
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  4. December 8, 2008

    by , December 8th, 2008 at 11:18 AM (Mike's Rocky Mountain Blog)
    Warmup:

    600 Free

    3 X (1 X 125 FR @ 1:50/1 X 75 Drill @ 1:10)
    Drop 125 interval by .05 on each swim

    3 X (200 FR @ 2:30/50 Drill @ :55)
    3 X (150 Kick w/fins @ 2:00/50 Drill @ :55)
    3 X 100 BR @ 1:30/50 Drill @ :55)

    5 X 50 FR Ascending @ :55

    Total: 3300
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  5. December 7, 2008

    by , December 8th, 2008 at 11:05 AM (Mike's Rocky Mountain Blog)
    Warmup
    250 Swim/250 Pull

    10 X 100 IM @ 2:00
    Held 1:17-1:20

    200 Warm down

    Total: 1700

    Wieghts:

    3 X 10
    Leg press
    Leg extensions
    Leg curls
    Leg adductors
    Leg abductors
    Cable flys
    Lateral raises
    Pull ups
    Bicep curls (barbell close grip)
    Bicep curls (dumbell
    Tricep extensions

    Updated December 8th, 2008 at 11:21 AM by alphadog

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  6. Monday 12/8 - IM day

    by , December 8th, 2008 at 07:40 AM (Mixing it up this year)
    What a workout today, can barely lift my arms. My fly felt like it was falling apart today, no where near like I felt Saturday

    Warmup
    5x200 @ 3:30 alternate Free/IM
    2x[4x25 @ :40 Fly Desc. 1-4 did ok here but not great best was :23 which for me stinks
    ...[4x50 @ :55 fl/bk, bk/br, fl/bk, bk/br
    ...[4x100 @ 2:00 IM Fast round 1 held 1:36-7, round 2 held 1:40
    ...[2x200 @ 4:00 MI (backwards IM) with paddles

    warm down
    500 with paddles
    300 kick with fins

    Total 4000 yards
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  7. SCM Zones Results

    by , December 7th, 2008 at 10:09 PM (The FAF AFAP Digest)
    Went better than I thought it would! Drove up Saturday afternoon. Arrived at Rutgers around 5:00. Just in time to see Michael Ross' 200 free and Chris Stevenson's 200 back. Seriously sick fast swims! Also got to see some fast 200 backs from forumites SwimmieAvsFan and Julie Oplinger. Met Patrick Brundage -- super guy and he had a fabulous meet. Met Tom Patterson too, and he was burning up the water with a zillion events and PBs as well.

    Had dinner and beers with the PV/VA/CONN gang. Tried to sleep. Hit the pool on Sunday -- nice facility! Love to go there again. I definitely preferred it to BU where I swam NE SCM Champs last year. Got up early because the timeline didn't show a warm up after the 400 IM, and then they had a 30 minute one ... Hmmm ... At least it gave me an opportunity to hop in the competition pool and do some freestyle turns on the bulkhead where the T was pretty far away.

    Still felt like crap. Tired and groggy. This is maybe the worst I've felt before a meet. I had tried to ignore this feeling all week pretty successfully (after being told several times that when you feel like crap you nonetheless swim fast), but was in a major paranoid mood this morning. Thankfully, I got over it and, as Jim Thornton said, I don't have to swim in the Infirmary Olympics.

    Event #1, 50 free, 28.56
    (previous best was 28.7 from last Dec.; swam a 29.2 last March)

    Felt awful, probably hadn't sprinted enough in warm up. This was definitely a "getting the cobwebs out" swim. Got a calf cramp on the turn and couldn't kick as much. Just didn't have my super duper sprint groove. But I'm glad 50 free was first since I didn't care about that as much as my other two events. And I'll definitely take the time!! Just think I coulda gone a couple tenths faster if it wasn't an AM swim and wasn't my first event. However, I must admit that, after this event, I was thinking that I would never rest/taper again. lol. Still felt like crap and was thinking I over-rested. I was wrong.

    Event #2, 100 fly, No Swim! lol

    Only had about 20 minutes after the 50 free, which I had already sandbagged. In my then state of mind, there was no way I was stepping up on the blocks for 4 lengths of fly with such short rest. Arranged for a 50 fly time time trial after the relays instead. Had about an hour to rest before my next event.

    Event #3, 100 IM, 1:11.8

    My previous best in a Pro was a 1:15.2 -- so this was a huge improvement. I was super happy. Think it was a much faster swim than Austin, where I swam a 1:06.8 in SCY. Splits were impeccable as usual -- 32.5 (and this was easy speed only) and 39.3. Hahaha. Glided into the turn big time from breast to free. Chris S. said I need to get a real back to breast turn as well. I've only done the flip once, and it wasn't a huge success, so haven't worked on it at all in a year. Maybe something for the to do list. This is definitely my best 100 IM ever, so might be worth focusing on. I didn't stay under water SDK-ing nearly as long as I did in Austin, so I probably had more oxygen.

    Event #4, 50 fly time trial, 29.99, Missed tieing the WR by .01

    World record (KPN) was 29.98. The last time I swam the 50 fly in SCM was in June with a B70 and I went 30.7. And I was really happy with that time, as it was an improvement on the 31.3 I swam last December. Thought I had no real shot at the record, but wanted to see if I could improve on my prior time some. Wow, I was shocked to get so close. Especially since I didn't have much rest after the 100 IM. So I was thrilled! Swim Stud video'd the race -- plenty of power and speed and absolutely sucky starts and turns. Poor breakout and a bit of glide into the turn. Wolf Girl would have been cluck clucking. (Yes, I see on FB he already said my start "blew".) No matter! My fly and back seem to really be rockin' lately. Now if this time doesn't give fins a good name, I can't think what else will!!

    (Edit: Since my fly time converts to a 26+, I think that is a lifetime best. First ever as a master!)

    And now, of course, I wish I had had a crack at improving my 50 (31.7) and 100 (1:11.7) backstroke times from IGLA. But a girl/mommy can't have everything. Unfortunately, I heard that FINA is still not recognizing IGLA results. I feel sorry for the WR setters at that meet. I'm also bummed about my 50 back because the time I swam currently would be #3 on the FINA All Time Top Ten list, and it may not make it there.

    Had lunch with the gang and drove straight to GMU to watch my kid swim in the finals at the Dolan meet. Avoided excess mommy guilt! Really happy with my 100 IM and 50 fly.

    A friend asked me what I thought accounted for my improvements in fly over the last year. I'm not completely sure, BUT, I have been swimming 5x a week most of the year instead of 4x a week (although low yardage to be sure), have been kicking more the last year and have been lifting somewhat more the last year. I'm sure I have lots of improvement to do in the latter category still.

    Updated December 9th, 2008 at 03:07 PM by The Fortress

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  8. Nothing

    by , December 7th, 2008 at 06:32 PM (A comfort swimmer's guide to easy swimming)
    Saturday I did a 1 hour weights class (Body Pump) at Gold's Gym. It's getting a little easier but I'm still a bit sore in the quads today.

    Today I got up and was going to go swim at the hotel pool but just couldn't get motivated enough to get out the door. Maybe tomorrow.
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  9. Saturday - 12/6 (Fun Day)

    by , December 6th, 2008 at 02:16 PM (Mixing it up this year)
    Today the place I usually swim at had a meet so I swam at the YMCA I coach at.

    Sandra(age 10) and I swam a 2500 yard workout together. It was a relatively easy workout so I tried to use it as a sprint opportunity. Sandra picked out the workout for today from a batch of workouts I provided for her when she swims on her own.

    10x50 @ 1:00 Free nice and long

    3x[100 @ 2:30 IM held 1:30's
    [4x25 @ :45 Free Kick
    [2x50 @ 1:15 choice non free round 1 fly, 2 back, 3 breast

    8x25 @ :45 drill did mostly fly drills - chest press, 1 arm, 3-3-3, breast 3 second pause
    200 free kick

    5x100 @ 2:30 IM held 1:30 with the last in 1:24
    200 EZ free

    Sandra kept up beautifully. I can't wait to see her swim her next meet. She is a real go getter and should have some fantastic time drops this year, provided we can keep the goggles on during the start. That is the focus for next week.

    Some of the other swimmers were there working on their strokes with one of the guards who runs a Saturday stroke clinic. Today they worked on Fly.
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  10. Friday, Dec. 5

    by , December 5th, 2008 at 02:54 PM (The FAF AFAP Digest)
    800 warm up

    4 x 25 easy speed fly, 25 EZ after each

    200 easy

    Total: 1200

    Hit the hottub for 10 minutes and took a long hot shower to try to ease the muscle tightness across my back and shoulders. It's probably from all the tossing and turning, and probably why my fly feels like crap. No matter, I'm in a fabulous mood and refuse to dwell on it.

    Also tried the Speedo Aqua V cap today. My goggles would barely stay on with it, it's so slippery. It also gave me an insta-headache. I'll have to bring excedrin to the meet if I use that thing ...

    Spent the morning at the Tom Dolan meet. Only one masters swimmer there, but he schooled the young studs. Wally Dicks broke the national records in the Mens 45-49 50 and 100 breast, in 27.3 and 58.94. The 27.3 was his 50 split in the open 100. That's bookin'! We'll see how fast he is tonight. Edit: He swam a 58.55 tonight. Woot!

    And, happily, my clutzy evilstroker swam well, making champ finals in her beloved evilstroke. It's seriously hard to believe she's my daughter with the state of my own evilstroke.

    Driving to NJ tomorrow. Looked at the timeline. The 50 back isn't even until 4:00 and the 50 fly is at 5:30 .... I could easily have made it down in time to warm up and swim. Kinda disappointed about that. But I'll just hit the pool and cheer for friends before hitting the Harvest Moon Brewery where someone will be celebrating a birthday.

    Updated December 5th, 2008 at 09:49 PM by The Fortress

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  11. Double today

    by , December 5th, 2008 at 11:58 AM (A comfort swimmer's guide to easy swimming)
    Went to a 1 hour spinning class at the gym this morning. About 40 minutes actually on the bike, then some core work on the ball and floor.

    Tonight will lift 12 oz. weights at the Stray Dog.
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  12. December 5, 2008

    by , December 5th, 2008 at 11:22 AM (Mike's Rocky Mountain Blog)
    600 Warmup

    3 X 300s (100 9 Kicks/stroke, 100 6 K/S, 100 Swim) @ 5:00

    Main Set:

    3 X 100 BR @ 1:50
    600 Swim @ 9:00
    3 X 100 BR @ 1:40
    600 Swim @ 9:00
    3 X 100 BR @ 1:35 (1:25, 1:28, 1:25)


    2 X 25 BR Sprint @ 2:00 between

    15+
    15+

    200 Warm down

    Total 3850
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  13. Friday 12/5 - Kick Day (not my strong suit)

    by , December 5th, 2008 at 07:59 AM (Mixing it up this year)
    Today was kick day for me. I am still learning to kick more efficiently and stronger.

    5x50 @ :55 Free
    200 @ 4:00 Free 1/2 Pull 1/2 Kick
    5x50 @ :55 Free with right paddle 4 kicks on the paddle hand
    3x100 @ 2:00 Free 1/2 pull 1/2 kick
    5x50 @ :55 Free with left paddle 4 kicks on the paddle hand
    8x50 @ 1:00 Free 1/2 pull 1/2 kick
    5x50 @ :55 Free use the kick instead of dragging legs like normal
    20x100 @ 1:45 Free with kick every 3rd IM first 1/2 with paddles second 1/2 without
    100 EZ

    Total 4000 yards

    Not a particularly strong day but on the 20x100 had to think about coordinating the pull and kick together once I took the paddles off. This is normally an issue for me and is why I chose this workout for today.
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  14. Might as well get a noodle

    by , December 4th, 2008 at 07:11 PM (A comfort swimmer's guide to easy swimming)
    With Carrie
    Back to the hotel pool for an attempt at swimming this morning. Some say that it's better than not swimming at all but I wonder...

    200 free
    200 kick with board
    100 back
    4 x 50 drill - 1 each ft drag, fist, one arm, dps
    6 x 25 kick afap - we alternated on these with the rest interval being the time the other swimmer took to kick the 25. I did both flutter and dophin
    50 easy kick for recovery
    4 x 25 fast IMO done the same way as the kick set above
    100 easy swim

    Sit in hot tub

    About 1000 meters


    Will do yoga tonight
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  15. Floatin' Around, Thursday, Dec. 4

    by , December 4th, 2008 at 03:54 PM (The FAF AFAP Digest)
    Still resting:

    700 warm up

    5 x 50 fly drill
    50 EZ
    8 x 25 smooth free with overkick
    50 EZ
    3 x AFAP free, 50 EZ after each
    100 EZ

    Total: 1575

    ______________________________________

    Had a fabulous chat with my very first masters coach today. (He is a NOVA coach out in Cali now.) I totally credit him for getting me back in the pool and teaching me how to swim again (or at least for the 4 months before he moved). He's the best, a real technician! We talked about the 100 fly for awhile. He said, if he were still coaching me, he wouldn't have me do anything longer than 25s with an occasional fast 50 or 100. He said "train free" or do a lot of free-fly stuff. But otherwise nothing but quality or very fast 25s. That's pretty much what Paul and Ande said on the "training for the 100 fly" thread, as I recall. Since my shoulders don't like long fly sets, I think I pretty much have to embrace this strategy.

    He also reminded me that, when I first started masters, I said "I'm just too old to swim the 100 fly." lol. I had forgotten about that, although it did take me awhile to overcome my 100 fly fear. He also told me that I am a 50 freestyler and that I should focus on that event. He "knows me better than me," he says. Hmmm .... I guess coaches can sometimes see things you can't see yourself?

    On another note, my Zones entries were straightened out and I now officially an evil 50 free sandbagger. However, I noticed that I am not the only sandbagger in that event, as Fall W. is seeded at :55.

    Also, I haven't been sleeping well the past few nights. Really tossing and turning. This is another evil result of evil resting. No sound sleep. At least I slept well last week!
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  16. Birthday swims 2008

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    Steve and Cathy celebrate after finishing birthday swims

    On Sunday November 23 we celebrated my 59th birthday by completing a 5900 scm workout. The air was low to mid 70s and the pool temperature 79-perfect. We did a 1500 with wetsuits-to break them in-then 4X125 pull with fins and paddles, 2X250 pull with fins and 1X500 pull with fins and paddles; then a 2000 broken-14,11,10,9,8......1. 8X100 with fins-odds IM descend, evens easy kick; finished with the 100 underwater set. On Sunday November 30th we rejoiced doing a 5500 to commemorate Steve moving into a new age group. Conditions were perfect-air in the 70d and pool temp 79. We did a ladder set, 100,200,200,400 pull, 500 with fins, 500, 400 pull, 300, 200 pull, 100; 150 IM-1fly,2 back,2 brst, 1 free. Another ladder set, 100 IM, 200 IM/free, 300, 400 IM X2 with fins, 300, 200 IM/free, 100 IM; 150 IM, 100 easy cool down and the 100 underwater set. Both of us felt good after each swim and we attribute that to the cool water.
    The advantage of having birthdays in the late fall is that no one else is in the pool -the down side-no one to take pictures for us.
    I am considering a swimming party for next year. Guests would be required to do the 6000 workout.


    http://web.me.com/cathyandsteve1/Site/Blog/Blog.html
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  17. Thursday - 12/4 Back, Back , Backstroke

    by , December 4th, 2008 at 07:44 AM (Mixing it up this year)
    Woke up during the night with a severe ache in my right bicep. Massaged it and went back to sleep and was fine in the morning.

    Warmup
    2x500 @ 8:00 Free

    5x100 @ 2:00 Back pull with paddles and board
    10x25 @ 1:00 Back Kick arms perpendicular
    5x100 @ 2:00 Back held 1:40 or better
    10x25 @ :45 Free kick
    500 @ 10:00 Free every 3rd back with paddles & board
    10x50 @ :50 Free held :40's

    Total 3500 yards

    have not done much backstroke recently so I figured it would be a good day to do it.
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  18. CARDIO CATH

    well, today was cardio cath day at st. peters in albany.... not a day i was looking forward to, but everyone kept reassuring me that the procedure was painless; and for the most part... it was. i spent last night reading the lit that the hospital sent me about the cath and the types of hardware (stents) that seemed likely to be joined with my anatomy. needless to say; there was very little sleeping to be had by yours truly.

    alarm goes off at 6:00 and we are on the road at 6:30. (my sis-in-law is a speed demon so we arrive 1/2 hour early). sign papers - hospital gown and silly socks with grippy bottoms - check vitals - I V drip - off we go to the cath lab holding area. i booked the second appointment of the day (i figure the doc will get warmed up on someone else) its cold in here but being the "non wetsuit" type i choose to tuff it out sans the blankets that are being offered every twenty seconds.

    my turn in the lab. some happy juice is injected into my IV... some shaving (hey be careful down there)... and now some blankets that feel like they just came out of the dryer. there is a monitor near my head so i can watch the cath as it pokes around my heart. its true, no pain, no discomfort.

    good news, you could drive a truck through my arteries, so, no hardware necessary. i'll be going home tonight....all i have to do is clot!

    about 1 1/2 hours post op, i pop my clot while reaching for a pot to piss in... damn i sure can bleed. a nurse is alerted and applies a vulcan death pinch to my groin that she holds for twenty minutes. (thats going to leave a mark) now on top of a hematoma the size of a regulation volley ball a 10 pound sand bag is placed (new dressing of course) only three more hours of lying here.

    well, it hurts like hell when i walk but i'm happy about the clear arteries.
    i will have a talk with my cardiologist tomorrow. i suspect a TEE will be prescribed for me before the bruise in my groin disappears.

    i was told, no alcohol for 72 hours but i found a great website to help me choose a celebratory cocktail (68 hours and counting)
    http://www.cocktaildb.com/index
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  19. Big day today

    by , December 3rd, 2008 at 08:44 PM (A comfort swimmer's guide to easy swimming)
    I got up this morning and was going to go try to swim in the hotel pool. But I had a slight headache and just couldn't get motivated to leave the house at 6:00. Soooo, no swim today.

    I did go to a 45 minute spin class at the gym during my lunch hour.
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  20. Resting Sucks, Wed., Dec. 3

    by , December 3rd, 2008 at 03:35 PM (The FAF AFAP Digest)
    SCY, solo:

    700 variety warm up

    10 x 50 on 1:05, alternate backstroke kick and backstroke, moderate pace

    50 EZ

    8 x 25, alternate easy speed fly and easy

    50 EZ

    4 x 25 AFAP free, 50 easy after each 25

    100 EZ

    Total: 1900

    Thoughts:

    Resting is very odd. I absolutely hate resting and miss all my cross training, especially running on sunny days like today. But when I cut back and do nothing but some sprinting and recovery swimming in the pool, I seem to get really lazy and can't wait to get out of the water from even my short little swim ... Seems like a complete waste of time. I was even daydreaming about a nap today. Need to get back to regular training. Or I'll be an even bigger tank than Puff is becoming!

    A friend commented that she couldn't believe I was resting this week for 3 events. I thought that was plenty of events for one day! Although I do really wish I was swimming both days of the meet this weekend.

    Fly still feels like crap. Not sure why.

    Think I need to do more overkicking freestyle drills. I'm a pretty fast flutter kicker, but don't think I'm getting anywhere near max kick when I'm sprinting free. And Hulk has told me this too.

    Still haven't heard from the Zones meet director via email. Will check the psych sheets again.

    Updated December 3rd, 2008 at 04:12 PM by The Fortress

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