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  1. Monday 12/31/18

    PM SCY w/ Claire + Jessie Baldwin "Happy New YAEr!"

    Aerobic day. Just keep it moving. Only took enough break to change out equipment. This was taken directly from my workout on 12/31/2013, only I modified the intervals for SCY (was originally done LCM).

    700 @ 8:45 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    7x100 @ 1:15 AE

    600 @ 7:30 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    6x100 @ 1:15 AE

    500 @ 6:15 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    5x100 @ 1:15 AE

    400 @ 5:00 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    4x100 @ 1:10 AE

    300 @ 3:45 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    3x100 @ 1:10 AE

    200 @ 2:30 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    2x100 @ 1:05 STRONG AE (1:01+, 1:02)

    100 @ 1:15 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    100 @ 1:05 STRONG AE (:57)

    Total: 7000

    ...in 1 hour and 40 minutes!

    Updated December 31st, 2018 at 08:17 PM by Calvin S

    Categories
    Swim Workouts
  2. Workout 12/31/18: noon

    by , December 31st, 2018 at 05:18 PM (Maple Syrup with a Side of Chlorine)
    Quiet couple of weeks due to work and holiday pool closures. I have been hitting an 80# punching bag with a 20min workout 3-4 times a week which seems to be helping my shoulders. Swim today at lunchtime...

    200 free/200 back/200 im drill
    600 shark swim
    50 ez
    Build a 200 IM
    50 ez
    200 loosen and out
    [Sole/Rec/2500 yds/50 min]
    =======================

    I went over 111 miles for the year which is twice as much as last year. I had some good swims at meets although not as many OW swims as I would have liked. Overall a good year...I'll take it!

    Updated January 2nd, 2019 at 11:22 PM by rxleakem

    Categories
    Swim Workouts
  3. 12|31|18 not a resolution at all

    by , December 31st, 2018 at 04:58 PM (Blog)
    Dec 27 LCM danny jones pool
    (Floating bulkhead in use but swam LCM, going under it each 50)
    200 fr ez wu
    1800 lcm various kicking with fins
    5 x 50 flutter kick on 0:90 without fins

    Dec 28
    16 x 0:10/0:30 (AFAP/easy) rogue airbike

    Dec 30
    5 x 0:30/2:00 rogue fanbike/woodland curve treadmill on 4:30
    active recovery on bike

    Dec 31 LCM (pool had bulkhead but went under as I approach it each length to maintain LCM)
    300LCM fr with snorkel
    300LCM UWAK (under water atlantis kick) 10-15m per breath
    6 x 50LCM Br on slow
    1000 LCMkick with snorkel and fins mix of flutter and UWAK
    10 x nb 25 SCM fr on 1:00
    25 fly with fins

    First time swimming fly since april 2016 just to see how my shoulders can take it. My right bicep felt wrong at the lower tendon so I stopped. Probably just not used to the new biceps attachment configuration.

    My lower back started going out a few weeks ago, was worse on 27th, but getting better now. Probably form all the running i’ve been doing in recent preparation for approaching afr fitness test. Hoping for another 100, but i don’t know - fine line between peak fitness and breaking down to unsalvageable

    Updated December 31st, 2018 at 05:55 PM by __steve__

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    Uncategorized
  4. 12/31/18 Workout

    by , December 31st, 2018 at 03:04 PM (Swimming Through Jello)
    Coached this morning so don't get to swim again until Wednesday.

    Monday, 12/31/2018 CrossFit Workout

    Warmup - airbike, KB warmup, stretching

    Strength - A1) BTN Press - 45/6, 75/6, 95/6, 105/6x3
    A2) DB bent row - 50/10, 60/10, 65/10

    Conditioning -
    AMRAP 10
    15 cal bike
    60m KB farmers carry 70# per hand
    15 russian KB swings 70#
    4 rounds + 15 cal

    4 min rest

    AMRAP 10
    15 cal row
    60m overhead DB carry 35# per hand
    15 DB front squats 35# per hand
    3 rounds + 60m carry
    Categories
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  5. Saturday 12/29/18

    AM Weights @ LRRC
    PM SCY w/ Trip @ LRRC "Best Average"

    "You're negatively correlated to the S&P 500 for the month of December." - Trip Strauss

    Weights:

    3x8 pull-ups
    3x10 DB shoulder press (15#)
    3x10 DB S-arm bicep curl (15#)
    3x10 DB tricep extension (15#)
    3x10 DB S-arm row (15#)
    3x10 DB bench press (15#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    300 abs

    Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :30 FR swim

    8x25 @ :45 scull w/ buoy + SNKL
    #1 - front forearm scull smooth
    #2 - underwater recovery
    #3 - front forearm scull fast
    #4 - underwater recovery

    10x100 @ 2:00 BEST AVG

    200 FLOAT

    Total: 3400

    Results:
    10/16/18 - SCY -
    :59++, :59, :59, :59, :59, :59+, :59++, 1:00+, 1:01-, 1:00-
    12/29/18 - SCY - :58, :57+, :58, :58, :58, :58+, :58+, :58, :59-, :58

    SHOUT OUT: Trip, who was 1:03s on the first seven, then 1:04, 1:04, 1:02++ (he says it was 1:02.99).

    Updated December 29th, 2018 at 09:01 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. 12/29/18 Workout

    by , December 29th, 2018 at 05:58 PM (Swimming Through Jello)
    Saturday, 12/29/2018 CrossFit Workout

    Warmup - plyos, movement warmup

    Conditioning - in teams of two (with my wife)
    70 cal bike
    70 box jump overs
    70 DL 115#
    70 hang power cleans 115#
    70 burpees
    70 shoulder to overhead 115#
    70 DL 115#
    70 box jump overs
    70 cal bike
    27:14

    2:06 faster than we did last year - so we're still getting better at CF even though I've replaced half of my training time with swimming. Cool!
    Categories
    Uncategorized
  7. Friday 12/28/18

    PM SCY Solo @ LRRC "Threshold"

    500 swim every 4th 25 FL kick H.A.S. w/ SNKL
    6x100 @ 1:45 k/sw/dr/bld
    odd: FR
    even: FL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    100 @ 1:05 (1:03)
    100 @ 1:20 EZ
    2x100 @ 1:05 (1:03, 1:04)
    100 @ 1:30 EZ
    3x100 @ 1:05 (1:02, 1:04-, 1:04+)
    100 @ 1:40 EZ
    100 @ 1:05 (1:04+)
    1:05 REST
    2x100 @ 1:05 (1:03, 1:04)
    1:05 REST
    3x100 @1:05 (1:03, 1:04-, 1:02+)

    6x100 @ 1:30 FL kick w/ fins + BD

    Total: 3600

    Not exactly the threshold set I had planned, but I felt really labored in the water today. I can definitely feel the accumulated heaviness from several weeks of lifting, and the short term soreness from going up in weight yesterday.
    Categories
    Swim Workouts
  8. Couple days workouts

    by , December 28th, 2018 at 03:50 PM (Swimming Through Jello)
    Did the ol' Daily Double on Thursday - swimming in the morning, CF in afternoon.

    Thursday, 12/28/2018 Pool Workout
    3x{100 fr 1:30, 100 IM 1:40, 100 back 1:50, 100 k 2:00}}

    4x{75 br 1:35 - 25 pull, 25 KPK, 25 sw
    100 fr 1:25 d1-4}

    6x50 dr/sw 1:00 ez

    4x{25 fly :30 build
    50 bk/br 1:00 work turn/pullout
    75 fr 1:30 build
    100 IM 2:00 d1-14 from 80%-100%}

    6x50 ch/sw 1:00 warmdown

    3500y

    Thursday Afternoon CrossFit

    Warmup - 2x1:00 bike, 5 pushups, 10 PVC good mornings, 15 situps; stretching, plyos

    Strength - A1) Complex 1-leg DL + lunge 4x8 - w/ 53# DB ea hand
    A2) Bent over row - 2x6x165, 2x6x185
    A3) Plank - 4x1:00

    Conditioning - 5 rounds
    7 burpee pullups
    10 thrusters 95#
    7:59

    Friday, 12/28/2018 CrossFit Workout

    Warmup - PVC warmup, plyos, snatch drills

    Strength - Hang Snatch - 95/3, 115/3, 135/3, 155/3, 175/3, 185/brainfart, 3, 195/3

    Conditioning - 4 rounds
    30 wall balls 20#
    3x(1 wall walk + 10 shoulder taps)
    11:22
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 1/2/19

    by , December 28th, 2018 at 12:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:00 choice
    3 x 100 1:30

    Kick set
    3 x 100 2:15 desc 1-3

    Main set
    2x
    1 x 100 2:00
    2 x 75 1:30
    3 x 50 1:15
    4 x 25 :45
    [RD1 75s & 25s stroke strong, RD2 100 & 50s choice strong]

    Freestyle set
    4 x 200 3:00 long & strong
    4 x 150 2:15 last 50 strong
    4 x 100 1:30 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4200
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  10. Thursday 12/27/18

    AM SCY w/ Claire Bristow + Levi Lewis @ LRRC "I.M. with a backstroke focus"
    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Recovery"

    AM Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    6x50 @ 1:00 BK drill
    odd: 3/4 drill
    even: "Matt Biondi" drill
    4x75 @ 1:15 rolling I.M. work transitions!

    2x
    4x25 @ :45 BK kick w/ 15M UW off wall
    3x100 @ 1:25 BK AE
    200 @ 3:45 I.M. FAST done as 25 FL/75 BK/25 BR/75 FR (2:15, 2:14)

    200 EZ

    Total: 3400

    Weights:

    3x10 BB RDL (55#)
    3x10 BB back squat (55#)
    3x10 S-leg curl (30#)
    3x10 S-leg extension (30#)
    3x10 S-leg glute (30#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)

    PM Swim:

    2x
    5x100 @ :15 rest w/ SNKL
    #1 - FR kick H.A.S
    #2 - 75 FR kick H.A.S./25 FR swim
    #3 - 50
    FR kick H.A.S./50 FR swim
    #4 - 2
    5 FR kick H.A.S./75 FR swim
    #5 - FR swim
    4x75 @ 1:20 k/dr/UW w/ fins

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    12x25 @ :30 FR kick w/ BD
    2:00 REST
    8x25 @ :25 FR kick w/ BD
    2:00 REST
    4x25 @ :20 FR kick w/ BD

    100 EZ

    Total: 2700
  11. Wednesday 12/26/18

    PM SCY w/ Trip (main set only) @ LRRC
    CORE7 post swim

    Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:30 3/1/2/0 breaths per 25 pull w/ paddles
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x
    300 @ 4:00 D1-4 pull w/ paddles + SNKL
    3x100 @ 1:30 D1-3
    RD1: 3:36, 1:08, 1:05, :59
    RD2: 3:34, 1:09+, 1:03+, :58
    RD3: 3:28, 1:10, 1:04+, :59-
    RD4: 3:29**, 1:10, 1:04+, :59-

    **Oops, I backed off too much on the middle 100 :/

    8x50 @ 1:00 kick H.A.S. w/ fins + SNKL
    odd: FR
    even: FL

    Total: 5000

    CORE7:

    - high plank to low plank (RD1/RD2), add jump (RD3)
    - low plank pike-up (RD1/RD2), streamline hold on back (RD3)
    - high plank knee pulls (RD1), streamline hold on back (RD2), elbow to knee crunch switch sides at :30 (RD3)
    - floor wipers
    - bounce squat/lunge (switch on command)
    - high plank w/ leg lifts (RD1), leg raise to hip raise (RD2/RD3)
    - full body crunch/toe touch switch at :30 (RD1), full body crunch/hip raise switch at :30 (RD2), three-quarter burpees (no push-up) (RD3)
  12. 12/26/18 Workout

    by , December 26th, 2018 at 11:56 AM (Swimming Through Jello)
    Wednesday, 12/26/2018 Pool Workout

    Getting up early on Christmas break!

    200 fr :30 rest
    300 k/d/s x50 :45 rest (fr/bk)
    400 k/l-arm/r-arm/sw x25 (fr/bk)

    4x100 pull :30 rest
    25 - scull
    25 - fr pull work catch
    25 - br pull (no glide)
    25 - fr pull work hand acceleration

    4x{100 fast/150 cruise 4:00, 125 cruise/100 fast 4:00}
    //So this was a broken fast efforts with staggered go times and varied distances to theoretically even the finishes out for the 3 of us there. So 72 year old Doug went at the top, former distance swimmer Julian went at the :05, I went at the :10. I hit the wall after the 3 round 1st fast 100 and only did 100 cruise after that and the 4th round - so my set was 100 less than as written. Still good effort!

    8x50 dr/sw, ch/sw 1:00 EZ

    8x25 :30 o-fast, e-ez
    //Also staggered. Doug at top, Julian at :01, me at :03.

    200 warmdown

    3900y

    Might do a double tomorrow - swim first thing in the morning and then go to the gym if my wife decides she wants to.
    Categories
    Uncategorized
  13. Weekend Workouts

    by , December 24th, 2018 at 01:14 PM (Swimming Through Jello)
    Saturday 12/22/2018 CrossFit Workout

    Warmup - plyos, movement warmups

    Conditioning - "Twelve Days of Christmas" - Done like the song (1, 2-1, 3-2-1, etc)
    1 - Squat clean thruster 95#
    2 - Handstand pushup
    3 - box jump 24"
    4 - burpees
    5 - wall ball shots
    6 - push press 95#
    7 - front squat 95#
    8 - KB swing 53#
    9 - pullups
    10 - front rack lunge 95#
    11 - pushups
    12 - sumo deadlift high pull 95#
    26:22
    almost 2 minute PR from last year!


    Sunday 12/23/2018 Pool Workout

    Afternoon pool workout to make up for not having Tuesday practice.

    3x{150 free 2:20
    100 k 1:50
    50 IMO 1:00}

    4x{75 side/side/back kick 1:45
    75 l-arm/r-arm/swim 1:30
    100 IM D1-4 2:00}
    IMO, breast k/board, KPK for kick and drill

    6x50 dr/sw 1:00

    6x150 2:30 "Vanishing Freestyle" to breaststroke
    //Groin started to pull a little so did the last 1+ as just flutter kick on back

    6x50 dr/sw 1:00 warmdown


    Monday 12/24/2018 Garage Lifting

    Coached in the morning - the bad thing about coaching is that I make up workouts that I want to do! Then lifted in the garage.

    Back squat - 45/5, 135/3, 185/3, 225/3, 255/3, 280/3, 265/5, 250/7, 235/10
    //Finally went up in weight though that was tough because it was cold outside so took me a bit to warm up!

    5 rounds (not for time)
    3 push press 165#
    20 Russian KBS 53#
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  14. Monday 12/24/18

    AM SCY Solo @ LRRC

    400 swim 100 FR/100 BK every 4th 25 scull
    400 I.M. kick w/ BD (except BK - S-line)
    400 pull w/ SP + SNKL

    4x125 @ 2:00 kick w/ fins
    odd: last 25 FAST FL UW
    even: first 25 FAST FL UW

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    12x25 @ :30 SMOOTH FL w/ fins

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  15. Saturday 12/22/18

    PM SCY w/ Trip @ LRRC “AE I.M. F-U!”

    2x
    300 swim every 4th 25 kick H.A.S. w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 4/1/3/1/2/1 breaths by 25 pull w/ SP

    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL

    10x200 @ 2:35
    Odd: AE FR
    Even: STRONG I.M. (2:24, 2:26, 2:26, 2:26, 2:22**)
    ** the last one was so much quicker than the others because Trip tried to sprint by me on the last 50 (he did all 10 FR). I had to haul ass to the finish to beat him. Not so fast, Trip.

    100 EZ

    Total: 4300

    This workout was a bear. Happy I got through it, but I really wanted to quit already by #3. Trip felt the same way. Shout out to him for sticking with it and helping me stick with it as well!
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  16. Workout 12/22/18: morning

    by , December 22nd, 2018 at 10:47 PM (Maple Syrup with a Side of Chlorine)
    Morning swim with a full pool...
    Masters this morning, and given the Yule Time season I thought that this fun workout posted this week to the USMS main page was would be a great one for the team. You can find it and other sets at: http://www.usms.org/articles/article...y.php?aid=2795

    The Grinch Stole my Practice
    Fellow marathon swimmer and Turkey Trot (Not) participant, Bill Shipp of Mitchellville, Md., has a special 3,000-yard holiday-themed workout: a fun concoction of swimming and holiday references with lots of sprinting (bah humbug!).

    Chestnuts Roasting: 600 warm-up I did 700

    Grinch’s Lament: “Their mouths will hang open a minute or two, Then the Whos down in Whoville will all cry, ‘Boo Hoo!’” I did fly, others had stroke option

    5 x 100:
    » 25 fly, 75 free
    » 50 fly, 50 free
    » 75 fly, 25 free
    » 50 fly, 50 free
    » 25 fly, 75 free

    Reindeer Games, aka Speed Work: Coach Comet announces, “My job is to make bucks out of you.”

    1 x 100 all out on 3:00
    2 x 50 all out on 1:30
    1 x 100 all out on 3:00
    2 x 50 all out on 1:30

    When you feel like slowing down, just remember, Santa’s sleigh is moving at 650 miles per second—that’s 3,000 times the speed of sound—to deliver all those toys in one night. How fast are you going? That’s right, not fast enough. Keep going.

    Bumbles Bounce: Rudolph: “But you fell off the edge of the cliff.” Yukon Cornelius: “Didn’t I ever tell you about Bumbles? Bumbles bounce.”

    Streamline push off the bottom. Butterfly kick out of the water as high as you can go. Hold it. Repeat 10 times.

    Grinch's Reprise: “And what happened then...? Well, in Whoville they say that the Grinch’s small heart grew three sizes that day!”

    300 social kick

    Coach Ebenezer Scrooge’s Set: “If they’d rather die, then they had better do it and decrease the surplus population.” Libby and Jeff did im, others just free

    1 x 400 IM (rest 5 seconds on each 25 fly)
    100 easy
    1 x 400 reverse IM (nothing says Scrooge like a 400 reverse IM)
    100 easy

    Joy to the World: Linus: “And the angel said unto them, Fear not, for behold, I bring unto you good tidings of great joy,” because the workout is over after this warm down!

    100 cool down
    [Masters/Rec/2900 yards/80 min]

    Swam with Greg, Jim, Libby, Kevin, Jeff, Rebecca, Mary, and Melissa. The Rec is closed on Mon and Tues this coming week so I swam a little more than uaual.
    Categories
    Swim Workouts
  17. 12|21|18 lcm/scm/scy

    by , December 22nd, 2018 at 10:27 AM (Blog)
    Ran into a bulkhead that mysteriously appeared in the lane during lcm set. Was the type they just drag in to each lane and tie off. Thought they were only doing the other lanes. One side was a little longer than scm, and the other was a little longer than scy, swam both liking the slightly longer than scy one the best.


    200 LCM IMK
    50 fr ez
    200 SCM IMK
    50 fr ez
    2 x 200 SCY IMK
    50 fr ez
    600 fins

    Fly kick parts done as UW Atlantis with 3 - 4 breaths per 50

    Lactate conditioning is not activity selective I find. For instance I swam just twice past 2 months, but my legs didn’t mind at all 1.3k of straight kicking, even after pushing a few of them. I have been working LP on dryland at least 2x wk which consists of 30s max efforts (peaking to 800 watts rogue / 1100 watts assault) on the airbike followed by 60-90s woodland curve 6-9mph, then remounting airbike 90 - 120s active rest.

    Updated December 22nd, 2018 at 05:07 PM by __steve__

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  18. Friday 12/21/18

    AM SCY Solo @ LRRC "Kicking"
    PM SCY Solo @ LRRC "Friday Fly Day"

    AM Swim:

    6x100 @ 1:50 75 fr/25 FL kick H.A.S. w/ SNKL

    ALL FR KICK W/ BD (except where noted):
    2x25 @ :25 FAST
    25 @ :50 EZ
    4x25 @ :25 FAST
    25 @ :50 EZ
    6x25 @ :25 FAST
    25 @ :50 EZ
    8x25 @ :25 FAST
    25 @ :50 EZ
    100 "Progressive Scull" w/ buoy + SNKL
    8x25 @ :22.5 FAST
    25 @ :45 EZ
    6x25 @ :22.5 FAST
    25 @ :45 EZ
    4x25 @ :22.5 FAST
    25 @ :45 EZ
    2x25 @ :22.5 FAST
    25 @ :45 EZ

    100 FR PERFECT STROKE! w/ 4/6/2 turns

    Total: 2000

    PM Swim:

    300 swim w/ SNKL
    300 pull w/ SP + SNKL
    200 swim w/ SNKL
    200 kick 50 FR/50 FL w/ BD
    100 swim w/ SNKL
    100 "Progressive Scull" w/ buoy + SNKL

    12x100
    4 @ 1:30 add-on FL to front D1-4 (1:11, 1:10, 1:08, 1:03+)
    4 @ 1:15 FR AE
    4 @ 1:30 add-on FL to back D1-4 (1:12, 1:09, 1:07, 1:04)

    100 EZ

    Total: 2500
    Categories
    Swim Workouts
  19. 12/21/18 workout

    by , December 21st, 2018 at 11:55 AM (Swimming Through Jello)
    Friday, 12/21/2018 CrossFit Workout

    Colonoscopy Thursday for my UC. Looks like things are not quite as remissed as expected, might be changing medications for a bit. Nothing too terrible down there though. I'm going to blame prep and procedure for my poor workout this morning.

    Warmup - various plyos, PVC and barbell warmup

    Strength - High Hang Snatch - 45/2, 95/2, 115/2, 135/2, 155/2, 175/2, 185/2, 195/1+b

    Conditioning -
    2000m row
    50 wall balls
    1000m row
    35 wall balls
    500m row
    20 wall balls
    21:08
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  20. Thursday 12/20/18

    PM Weights @ LRRC
    PM SCY w/ Blair @ LRRC "Recovery"

    Weights:

    3x8 pull-ups
    3x10 DB shoulder press (10#)
    3x10 DB S-arm bicep curl (10#)
    3x10 DB tricep extension (15#)
    3x10 DB S-arm row (15#)
    3x10 DB bench press (10#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    200 abs

    Swim:

    1000 SKIPS

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    200 BK PERFECT STROKE! w/ 4 FL kicks off all walls

    Total: 2000
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