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SCY, Solo

Warmup
200 swim, 100 free/100 back
200 kick, 100 flutter w/board/100 on back, flutter/sdk by 25's
200 IM drill,
200 pull free, w/p&b
200 back

Main set
3 x 200 free on 3:15
(went 2:50-:45-:41) took an extra :30 sec rest, then:
1 x 25 fast off blocks (swim easy on the way back to the starting end) on 2:00
(fly - went around :15-16)
3 x 100 IM on 2:00
(went 1:35-1:40-1:32) took an extra :30 rest then:
1 x 25 fast off blocks same as above
(back - around :15-16)
3 x 50 back on :55
(went :42-:45-:41) took an extra :30 sec rest then:
1 x 25 fast off blocks same as above
(free, under :15)

pull 8 x 50 free on 50 descend 1-4, 5-8
(w/ p&b, went :40->:34 each round)
8 x 25 on 40: kick underwater for first 12.5, swim 2nd 12.5; every 4th fast
(#1-4: sdk (about 15-16 kicks) face down then swim free, was going around :20; #5-8: sdk face up (again 15-16 kicks) then swim backstroke, was going around 17-18. I'm faster underwater on my back.)

Cool down
100 easy

2900

Will do 40 min spin class at noon today.

I am not good about keeping up with this but I'm working on it ...

Saturday I swam most of workout - didn't quite get to 3000 because I was having lots of trouble breathing. (ever so often my lungs get all pissy and I can't breathe - even the inhalor didn't really work). I ran outside in the 50 degree weather Saturday afternoon - only about 2 miles.

Sunday I had my first meet of the season - not great swims or times. I suppose this is what a lack of training does ... eh, oh well. I've got another meet this weekend.

Monday night I swam - not a bad workout took it fairly easy and made it a recovery workout.

Tuesday night - 45 minute spin class, 30 minute ab class ...

100 w/u was all I got in b/c ab class runs right up to practice.

Our set was 30 x 100 on 1:30
they were arranged in sets of 5
swim, drill, hold :10 under the send off

I did this instead

2 x (5x 100 free, 2 x 50 kick, 100 free, 2 x50 kick)
1 x (5 x 100 free, 2 x 50 kick, 3 x 100 free)

100 EZ

5 x 25 from the middle of the pool

175 cool down

I am pretty thrased today. I'm planning on going to spin class tonight and getting a little lifting in.

This song has been stuck in my head since school today; I danced it 6 times with my Kdg-2nd graders. Knees Up is an aerobic combination of fast random skipping, hopping on one foot, hopping on the other, and spinning round and round X 3. When they are done (the kids) they collapse in the circle in the middle and put one hand on their chest and hold the other fist in the and pump it in rhythm to their heart rate! (cheap heartrate moniter) Next week we're doing "The Bouncer" which is an excellent dance for one who Bobinates! Okay...now down to the important stuff...my workout for the day....as shoddy as it was....

1) 1 hour Pilates Class- This was a new teacher from the west-side. I arrived to the gym 15 minutes early. I pulled out a mat, parked it in the far corner and laid face down on it and fell asleep. I was awakened by an annoyingly high pitched cheerleader-like voice saying "Breathe in, release through your mouth in 10 controlled parts!" I must have slept through the first part of the warm-up or at least the explanation. At this point I really needed a tall black Starbucks to work up any motivation for this class(like that's gonna happen in a gym). Instead I just plunged forward and maintained my snarky bad attitude and tried to hold my own.
This teacher had a sick love for the pilates ring. For 40 minutes my legs were up in a 75 degree angle squeezing that sucker together....it hurt. The other 20 minutes it was between our hands and maintaining the same squeeze...owwee! Oh, somehow she also managed to fit 30 push-ups in too.
I am really beginning to dislike pilates!

SWIMMING: I must have really been tired today cause I went home after the above mentioned class and fell asleep on the couch. I woke up and realized I'd have to HURRY to make it to NASTI'S practice....so I jetted off to the pool. I was late and had no time for warm-up laps, so I just dove in and did what was left as hard as I could. Here is how it went:

1) 4 X 200 Free on 3:45
2) 6 X 125 on 2:15
3) Super 500/All Free
4) 300 Backstroke cooldown
2,350

After practice I had dinner (9:00 pm) and grabbed my mac book to post this blog however I fell asleep before I couuld press the "post now" button.
Happy dreams,

Bob

My right arm is alittle tweekie today but I will work on it with the tens unit and it should be fine. Backstroke and doing alot of kicking in a streamline position tends to do that to me.

10x50 @ 1:00 Free 1/2 Pull 1/2 Kick
20x50 @ 1:00 Free every 3rd 50 Back
500 Free Pull with Paddles and bouy
10x50 @ 1:00 alternate 50 Back/50 Free
600 Back kick with fins
400 Fly kick with fins
500 Free every 4th lap drill

Total 4000 yards

And by you, I mean me.

The quality of my vlog is likely to go downhill for a little while as my limited powers of cognition are siphoned off in various ways.

For one thing, I had blood drawn yesterday.

For another thing, I am consuming a lot of soy protein, with its insidious ingredients, genistein and daidzen, compounds that beans use to kill fungi.



These compounds also happen to resemble estrogen.



ESTROGEN RECEPTORS (a) IN MAMMARY GLAND

For another thing, my new levels of phytoestrogens are causing me to take the vapors, as we ladies of Society refer to our time as women.

Do not expect sense, transitions, a narrative line.

This is a "hack" my swimming coach Bill's son, Liam, boy genius, figured out how to put on the Sewickley YMCA's computer.

I like to go on to this before and after practice, check out my vlog statistics, and give my entries another couple "Excellent's--*****!":



(Please don't forget to click "excellent" yourself--Liam deserves it!)

Liam is a very good swimmer, but he is an even better hacker. He is 8. This still picture does not give you a complete sense of the devastation of his hack.

You click anything on the screen, and these You Are An Idiot placards proliferate like wildfire, rendering the computer useless.

Well, actually, not useless exactly. It becomes a very, very good electronic sooth sayer. You stare at the screen in growing fury. It tells you, hundreds, maybe thousands of times, that you are an idiot.

Eventually, it sinks in.

After practice last Friday, the team went out for pizza, and some of the parents brought their kids.

Liam sat next to me, and he was so intrigued by hacking technology, that he spent much of the dinner drawing this:



Not only is Liam very good at computer technology, but he is an excellent artist. I think that his crayon drawing of the You Are an Idiot computer screen comes closer to providing the actual experience than the photo above.

Note 1. You can see that he has placed in his drawing various instructions for turning the mayhem off, but I am too much of an idiot to understand the encryption.

Note 2. You can see that the pizza parlor's placemat has a map of Italy on the opposite side from the drawing. Also, I think there is a small spot where Liam dropped some Sierra Mist. Future anthropologists 14,000 years from now: Please have a field day, courtesy of one Mr. Liam White, 8, and his Boswell, one Mr. Jimby the scrivener, 56.

Which brings us to Part 2.

Liam's father, my best friend and swimming coach, emailed me this so that I would see if first thing upon awakening. He knows that I am a twin; that I have been on antidepressants longer than John; and that I am a caricature of John playing an old and bewildered man.



You can actually find more out about this interesting subject by clicking here:

http://www.time.com/time/health/arti...ealthsci-yahoo

(The gist: after 40, you can look younger by getting a little bit fat, which puffs out your skin, reducing the empty-baggy saggy cadaverousness that the emaciated old tend to develop; you can also avoid the sun (in your youth, alas, was the time to do it); not smoke; and--interestingly to those of us who believe that "without chemicals, life itself would be impossible"--avoid taking antidepressants, which cause the facial muscles to sag. This is probably the reason I look so much older than John. Otherwise, I should look younger. I live in a cloud forest, and I am fat. John lives in a solar zone, and he's thin.)

Now, here is a picture of the Thornton twins:



Oh, well. Who knows?

Perhaps soy will prove a paradoxical salvation for the likes of me.

I can't really call it an epiphany per se, because I think I have known this for a long time. But mark today, February 10, 2009, with my official public announcement of acknowledgement, for from this day on, I will no longer argue to the point:

I am an old-looking idiot.

But an old-looking idiot with a theme song written expressly for me by two adorable young looking geniuses. If you haven't listened to this already, and if you are feeling at all like an old-looking idiot yourself today, I refer you to the bottom of:

http://forums.usms.org/blog.php?b=1419

Regardless of what your name is, be it Bobinator or Qbrain, Duckson or Kafka, just add the Gallyumbo part to your moniker and share in the rejuvenating powers of music!

Well felt a bit sniffly this am but got onto the elliptical for 40 mins at HR >155...didn't quite keep up and the machine upped the load on me twice...I'll get her next time...finished with 4 x 20 Yoga ball squat thrusts.

Got in late in the day for a swim and did the following:
4 x 50 EZ
12 x 25 K :45 MMMF x 3 no fins
3 x 100 K w/fins :20 RI
4x 50 BK K-rotate, K-streamline, K-rotate, Swim.
4 x 50 FR 2 w/snorkel, 2 no gear
4 x 50 FR 2 w/paddles, 2 no gear
Worked on the annoying splosh sound...

Had a irritating noodler experience today. Usually, I get along fine with most of the noodlers and lap swimmers and we each stay on our side of the lane. Today, I was stuck sharing a lane with someone who insisted on constantly drifting into the middle of the lane, kicking me while doing elementary backstroke, and doing bobs with her arms flapping like a bird. She wouldn't stay on her side of the lane even after I asked very sweetly. Her idiocy resulted in a collison on my AFAP 50.

Warm up:

450 swim
200 kick
150 fly drills

Other stuff:

3 x (3 x 25 build + 25 easy)

3 x (25 easy speed fly + 25 easy)

50 back AFAP, no time: Noodler insisted on bobbing in the middle of the lane while I was finishing. I swam right into her. I don't understand this at all. She saw me coming and I couldn't see her ... why get in my way when I'm traveling at fast speeds?! (Where is the f bomb emoticon?)

150 EZ

3 x (25 free AFAP + 25 easy)

100 EZ

Total: 1500

_______________________________________

Other great news: Both my teenagers are home sick with congestion/cough/sore throats. Blech. I'd like to move out! Hip still sore, perhaps slightly better. This is the third consecutive 2 week taper where I've had "issues." I guess I'm well used to it at least. RL stops for nothing. On the bright side, I'm still holding at congestion and sore throat with no other symptoms so far. Now, I will go plaster a smile on my face as my littlest and sweetest child is almost home from school.

The Auburn psyche sheets are out.

http://www.ag.auburn.edu/~bailelc/masters.html

Haven't looked at them very closely. Yes, I'm sandbagging the 100 IM and 100 fly to get more rest. Ande said it was OK. lol. I'm advised that some other very speedy women swimming the same events as Puff are sandbagging by massive amounts. I guess it's a tradition at Auburn.

Stud: I'm in at least one wall lane! Unfortunately, it's for one of my best events ... Consider this an advance text of "facility flaws."

Thanks to this forums help I was encouraged to increase my yardage to 2300. Feeling good.
400 free
300 back
300 breast
100 IM
500 flipper kick (this is my extra yardage over mile)
10 x 50 Free on 1:00 I may be doing this wrong cause I definitely sprint a steady 40 sec on each 50 , rest only 20 seconds. Is this how to do interval training?
200 cool down
2300 yards

SCY with Carrie

Warmup
Swim 600 alt. 100 free, 50 back
300 IM drill

Main Set
1 x 300 free with 20 sec. rest (about 4:20)
6 x 25 kick on back on :35, (did these around :25)
30 sec. rest
2 x 25 fast on :30 (did these around :20-21)
50 easy
30 sec. rest

1 x 300 kick on back in streamline, with fins (4-6 fly kicks off each wall)
(did this in about 5:00)
30 sec. rest
6 x 25 choice with fins on :30 descend 1-3, 4-6 (did 1-3 free descent to :15, 4-6 back descent to :16)
30 sec. rest
2 x 25 kick on :30 with fins (about :18-19)
take off fins
50 easy
30 sec. rest

1 x 300 back w/ fins (around 4:30)
30 sec. rest
6 x 25 pull on :30 choice smooth (did like above, 1-3 free, 4-6 back)
30 sec. rest
2 x 25 kick on :30 (no fins) choice fast (did these in about :20-21)

Cool down
1 x 200 alt. 50 free/50



Total: 2700 yards

Today was the second day of "a free trial" that Coach Janine of the Aquasol masters here in El Dorado offered me last week, I was floundering at the El Dorado Hills (totally different town) Sports CLub; as their pool is about 75-77 degrees of bromine, yucky salty water, because I work nights, I needed to get some rest before my w/o. In contrast the YMCA/Union Mine/Aquasol pool is usually in the 80's with mild chorinaltion, the best pool I have been in thus far. Anyways its so cool to have a coached workout, even though Im am self taught swimmer, there are things that only a trained eye can see and a coach can evauate your strenghths and weaknesses and prescribe drills and w/o to help balance out your strokes.
W 300 FR
M 200 P / 200 K / 200 Swim
10 x 50 Pace work on :35 every 1:00
5x100Im
D BR kicking drill (my kick is all wrong, so its getting fixed)
D BR drill / BR stroke - dolphin kick
c/d 200fr

Although this was a short w/o, it was really stroke specific, and stroke remediation.
Looks like I will be cancelling the salty cold pool club and returning with the YMCA swimmers in the morning, and if my boss puts me on days by March I can join up with Aquasol.

I have to admit, up until the Summer Olympics of 2008, I was just a casual lap swimmer. My idea of a workout was doing 20 or 40 "laps" (there and back, or 2 lengths) 3 times a week and ride my road bike 14 miles on the alternate days. My fitness and enthusiasm would wax and wane through the years.
Back in 1977 I was on the high school swim team, Poly High in Sun Valley, CA. Coach Richards said off hand one day, that I wouldn't become much of a swimmer in the future. I remember the varsity guys bragging to me about the L.A. High school city finals and maybe the Olympics, later they would have there dreams handed back to them in a wet paper sack as they didn't fair very well either!
Although I could swim one lap (there and back, or 2 lengths) under water and easily cross reservoirs, such as Medicine Bow and Lake Oroville, I just didn't have much aspirations to be a swimmer, like those 'Olympians'
Today, I have been working an average of 4 days in the pool a week, still trying to get under a minute in the 100 FR with room to spare, under 30 in the back, breast and fly. But Im a much different swimmer then last summer. Now, I swim intervals, I do structured workouts, the old "lap swimming" is a thing of the past. In fact someone once asked me, "How many laps do you swim in your workout?" I answered "i dont know, I know I swam 3200 yards, so I had to stop and calculate it.
Although I have only had 2 coached workouts in the last 7 months and both of those were in L.A., the videos, books and even some of the workouts on this site have totally changed my perspective on swimming.
I worked Janet Evans "Total Swimming" for 3 months, it brought my 100 FR time from 1:12 to 1:03. Im confident that I will get :55 within the next 2 months, my dryland training has increased and includes Pilates, road bike and some exercises from the "Complete conditioning for Swimmers".
So I guess Ill try to log my progress here, cause us "Lone Rangers" need all the encuragement we can get...

Tue Feb 10th 2009

TRAINING for SPEED and STRENGTH

WEIGHTS (LIFTED 5:30 - 5:55)
bench 10 x 135 6 x 185 4 x 195
lat press 8 x 40 8 x 45 8 x 50
lat pull 8 x 167 6 x 207 5 x 215
leg press 10 x 180 8 x 270 8 x 320
Lat Press with bands


NEXT MEET:
USA Swimming Austin Grand Prix Austin TX
Thursday March 5 - Saturday March 7, 2009
23 days away
Meet format: Short Course AM, Long Course PM
http://www.utexas.edu/longhornaquatics/meets
entered the following events
#05 100 Butterfly 52.63
#08 200 IM 2:00.32
#18 100 Backstroke 54.05
#24 200 Backstroke 2:21.04
#26 100 Freestyle 48.85


NEXT MEET:
2009 South Central Zone USMS Championships
Friday March 27 - Sun March 29, 2009

NEXT MEET:
Masters Nationals
Fri May 8 - 10


TODAYS SWIM PRACTICE
6:30 - 8:00 (got out at 7:25 to make an 8:00 meeting)
whitney coached
scy TSC main pool
swam with tyler amy brandon & ned
beside larry max nate doug & meg

warm up
did around 500

200 fr on 2:20 went 2:12 right into
4 x 50 k on :45
100 easy
rest 30 - 60 sec

200 fr on 2:15 went 2:08 right into
3 x 50 k on :45
100 easy
rest 30 - 60 sec

200 fr on 2:10 went 2:04 right into
2 x 50 k on :45
100 easy
rest 30 - 60 sec

200 fr on 2:05 went 2:00 right into
50 k on :45
100 easy

assigned: 800
did: 6 x 50
odds easy, rest 35,
evens strong with 8 SDKs rest 35 sec
went 29, 28, 27

got out around 7:25

Felt really strong especially on my backstroke, my strong kick was back today too.

15x50 @ 1:05 Free alternate by 50 Pull/Kick/Swim
10x50 @ 1:00 as 25 Br 2kick1pull/25 free
800 as 50 Free 25 Breast
10x25 @ :45 Back catchup drill
8x50 @ 1:00 Back with paddles and board
8x25 @ :40 Back held between 20-22
8x25 @ :40 as Fl/Bk, Bk/Br, Br/Fr
600 Free

Total 3500 yards

Utterly exhausted.

Actually worked today. Odd. A foreign experience of late.

Blood drawn for testosterone and estrogen readings.

The soy era has begun. Soy milk--2 giant glasses. Cliff Bar, hopefully salmonella-free, but it's possible the local supermarket decided to **** the recall.

I like being able to use the word **** and not have to worry about it seeming bad. **** **** ****!

I am semi-documenting my soy experiment and its effect on my swimming, but too tired to post the footage yet.

What I will post tonight, however, is the practice I did that has left me vibrating with exhaustion and a sense that I am getting old.

And the leading contender for the Vlog the Inhaler theme song, written and performed by the two wonderful little daughters of my swimming teammate, Mark H.

I think that you will see their song about me has a lot in common with other songs like "It's a small world after all" and "The song that never ends."

Catchy. Infectious. And once it gets into you head, you just want to sing it nonstop all day and all night for the rest of your life.

Which, alas, you might also end up cutting short with a small arms round in the cranium.

Even this, however, is not enough to stop the sound of the Vlog the Inhaler theme song.

Enjoy!

Practice:

• 250 tai chi warm up on my own
• 10 x 100 1:25 official warm up
• 5 x 100 on 1:20 (1:12's -1:14s for me)
• 1 x 500 at a better pace than above (6:12 --pathetique)
• 5 x 100 on 1:15 (1:10s or 1:11s for me)
• 1 x 500 at a better pace than above (yeah, right. I did a 6:22 and felt as ancient as a 56 year can feel)
• 2 x 100 on 1:30
• 1 x 200 fast (2:08, almost threw up; leg cramp the second 100 forcing the right angle ankle kick)
• 6 x 50 on :40 (almost seized up)
• 1 x 50 slow on my own to bring total up to 3600
• steam bath
• continued to drip sweat for a long long time after I got dressed. the pool water, by the way, was 85.

And now for the Jimbo Jumbo Gallyumbo song. Note: absolutely no video production values tonight. In fact, after the girls give me the muuaaahhh kiss, or at least Marion does, Carrie is too old to do such things, you can shut it down. The last 30 seconds or so is just me fumbling with the camera trying to turn it off.

[ame="http://www.youtube.com/watch?v=KU61U6iKtzk&eurl"]YouTube - The official song of Vlog the Inhaler[/ame]

OK I had a long day started in the pool at 10 and I just finished work at 8:30...here's what I got in!

600 FR/NFR by 100 Did BK, BK, BR
5 times:
50 DR 1:00
50 K 1:30
100 Swim 2:00
I did FR, FR, FR, BR,BR

300 IM Drill, Kick, Swim
8 x 50 Transition 1:00 I did a couple of 1:10's on the back half though.
3 times:
100 IM 2:00
100 FR 1:45

200 Swim. Paddles, Snorkel and fins
4 x 50 no gear.
The last 400 I spent trying to track down and eliminate an annoying splash sound with my left arm think I'm onto it now though and it's going the way of the Dodo.

After that I showered and swigged a cup of coffee with 1/3 of a bagel then laid into the weights:
4 sets Leg press/Calf Press superset
4 sets Leg Extention
4 sets Leg Curl
4 sets Adduction
4 sets Abduction
4 sets Bench Press
4 sets Crunch Machine
4 sets Pull Down
4 sets Seated Row
I popped an extra plate on the stack for nearly all except adduction. Reps went about 12-15. Trying to get the weight so I fail between there now.

I wasn't sure how my face would hold up with the goggles so I didn't really have a work out in mind. Here's a funny little pattern swim of 500 sets I made up as I went along.

1) 500 Free-easy warm-up and stretch
2) 5 X 100 Free on 1:45
3) 4 X 25 Fly on :45 (sprint rhythm/eo breath)
4 X 100 Free on 1:50
4) 6 X 50 (2 each stroke w/ 15 sec rest after each)
2 X 100 Free on 1:55
5) 8 X 50 Free on 1 min--Alternate paddles
1 X 100 IM Fast as Can
6) 10 X 50 Free on :55
7) very easy 200 IM cooldown
3,200 Felt Sublime!

Another staggeringly boring workout:

Warm up:

400 swim
200 kick
150 fly drills
2 x 25 build free

Speed/Cruise:

4 x (25 easy speed fly + 25 easy)

50 EZ

50 back AFAP

200 EZ

4 x (25 AFAP free + 75 easy)

100 EZ

Total: 1850

_____________________________________

The pain in the ass is still a pain in the ass. Both my daughters have colds and are hacking. I've been congested for a couple days, hope it doesn't escalate. I felt sorry for myself for about 15 minutes last night, but I'm mostly upbeat. Don't feel either crappy or particularly speedy in the water. Just kind of weird and floaty. Don't care, I'm ignoring it all.

11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Priscilla.

Warmup:
400 free, different breathing pattern every 100
10x50:
· 1-4 - Meet stroke drill on 1:05 - I did 1 arm fly
· 5-7 - Meet stroke swim descend on 1:00 - I still did 1 arm fly, but tried to work a good kick
· 8-10 - Free descend on :55 - I went :45, :43, :40

Main Set:
2x75 free on 1:20
extra :15 rest
3x75 free on 1:20
extra :15 rest
4x75 free on 1:20
extra :15 rest
5x75 free on 1:20
extra :15 rest
6x75 free on 1:20
75 easy free

5 starts - ½ length sprint - ez into wall - I did a couple of fly, a couple of free and one of breast

2500 yards
Notes: In hindsight, I should have used the 75s to concentrate on form rather than getting a workout. I held between 1:00 and 1:05 on all of them. That's not particularly fast, but I end up trying to keep up with the lane next to me who are doing 100s on 1:20.

SCY, Solo

Warmup
1 x 400 swim, done as free/back by 100's
1 x 300 IM drill
1 x 300 pull breathe 3/5 by 50

Main Set
3x around:
{4x50 on 50 descend 1-4 (back on 55)
{300 moderate pace (no more than 75-80%) w/20 sec.(free - 4:25, pull - 4:20, back - 5:00
{4x25 on 30: #1 build, #2 easy, #3 fast, #4 easy
round 1 free, round 2 pull (no paddles), round 3 back

Cool down
1 x 100 easy

2900

Mon Feb 9th 2009

SPEED & STRENGTH TRAINING for Austin Grand Prix

short cut to Ande's Swimming Blog
http://TinyURL.com/AndeSwim


NEXT MEET:
USA Swimming Austin Grand Prix Austin TX
Thursday March 5 - Saturday March 7, 2009
24 days away
Meet format: Short Course AM, Long Course PM
http://www.utexas.edu/longhornaquatics/meets
entered the following events
#05 100 Butterfly 52.63
#08 200 IM 2:00.32
#18 100 Backstroke 54.05
#24 200 Backstroke 2:21.04
#26 100 Freestyle 48.85


NEXT MEET:
2009 South Central Zone USMS Championships
Friday March 27 - Sun March 29, 2009


NEXT MEET
USMS MASTERS NATIONALS
May 7 - 10
http://www.usms.org/comp/scnats09/
Entered it today


TODAYS SWIM PRACTICE
5:30 - 6:30
whitney coached
scy TSC diving well
swam with jeff, nate, & todd
beside tyler, doug & ned

warm up
assigned 400
did 250

5 x 100 fr on 1:20

4 x 50

4 x 100 fr on 1:15

4 x 50

3 x 100 fr on 1:10

4 x 50

2 x 100 fr on 1:05
went 59

4 x 50

100 fr fast on 1:00
went 54

assigned 800 k with fins
did 8 x 50 k

assigned 500
did skipped it

put on old FS PRO LEGS

50 bk fast
messed up dive
went 24.7

50 easy