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  1. 10/7/17 Workout

    by , October 7th, 2017 at 12:52 PM (Swimming Through Jello)
    10/7/17 Weightlifting workout in the garage

    Warmup - barbell warmup, stretching

    Snatch - 95#/3, 135/2, 155/1, 175/1, 185/1, 195/1, 205/1, 216/1, 227/1

    Clean & Jerk - 135#/2, 185/1, 205/1, 225/1, 245/1, 255/1

    Deadlift - 135/3, 225/3, 313/2, 363/1, 413/1

    //Legs are pretty dead today - between sprinting thrusters Wednesday, sprinting Thursday and lots of repetitions Friday, I need a rest day tomorrow!
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  2. Thur-Fri, Oct 5-6

    by , October 7th, 2017 at 11:39 AM (The FAF AFAP Digest)

    Thursday:


    Did 2600 almost all easy in the pool and was on the treadmill.


    Friday: Swim/SCY @ Pitt

    Warm up:

    400 various
    6 x 50, did them 15m UW each length @ 1:00
    8 x 25 @ :45, did some burst SDKs
    50 EZ

    Main sets:

    8 x 25 sprint @ 1:00 (did 100 pace)
    50 EZ

    4 rounds:
    1 x 50 kick AFAP @ 1:30
    1 x 50 EZ @ 1:30
    -- I couldn't do this set even 100% healthy and in shape ... not enough rest
    -- so I did the kicks 100ish pace
    -- 3 = 35s (back kick), 1 w/fins = 24

    8 x 25 sprint @ :50 (did 100 pace)
    50 EZ

    2 x (50 AFAP kick + 50 EZ @ 1:30
    -- cruised all 4 50s, really needed a break

    8 x 25 sprint @ :40 (did 5 @ 100 pace and cruised 3, getting tired)
    50 EZ

    2 x (50 AFAP kick + 50 EZ) @ 1:30
    -- did 1 fast flutter kick with fins (26) and cruised the last 3

    4 x 25 sprint @ :30
    -- did this as a broken IM @ 100 pace
    50 EZ

    1 x 50 AFAP kick - no, was toast
    100 EZ

    Total: 2700


    ~~~~~~~~~~~~~~~~~~~~~~~


    Well, that was a beat down of a sprint conditioning workout ... at least for me! That middle set of 4 rounds of fast kicking really zapped me. But I think 35s are decent times for a 50 kick right now. I swam the 8 x 25 set right after pretty well, but then I was dead the rest of the workout and muddled through. Still, on the whole, my 100 pace times were the fastest they've been since I got back in the pool. Coach Bill said he thinks I'm improving every workout.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 10/9/17

    by , October 6th, 2017 at 03:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    6 x 25 :40 stroke
    3 x 100 1:30
    6 x 25 :30 choice

    Kick set
    1 x 200 4:30
    6 x 25 :40 sprint kick

    Free/pull set
    1 x 400 6:00
    1 x 300 4:30
    1 x 200 3:00
    1 x 100 1:30
    1 x 100 1:20
    1 x 200 2:40
    1 x 300 4:00
    1 x 400 5:20

    Stroke set
    6x
    7 x 25 :40
    [1/2 perfect stroke, 3/4 build, 5/6 sprint, 7 easy]
    [RD1 fly, RD2 choice, RD3 back, RD4 choice, RD5 brst, RD6 choice]

    Warm down
    4 x 50 1:00

    Total: 4500
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  4. 10/6/17 Workout

    by , October 6th, 2017 at 09:12 AM (Swimming Through Jello)
    10/6/17 CrossFit workout

    Warmup - various cardio modes, shoulder stretch, hamstring stretch

    Core EMOM
    1- 30 sec ring l-sit (bent legs scale)
    2- 30 sec parallette pass through (jump forward and back)
    3- 30 sec oblique reach

    Strength
    a) 1-leg RDL 53/6, 62/6, 70/6,6 per leg
    b) Barbell row 135/6, 155/6, 165/6, 175/6

    Conditioning
    150 wall ball shots 20#, 100 knees to elbows
    In teams of 2, one person working on each piece at a time
    6:59
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  5. Sarasota Y Sharks Masters GOLD Workout 10/6/17

    by , October 5th, 2017 at 01:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    8 x 50 1:15 alt 1fast/1easy

    Main set
    4x
    4 x 25 :40 sprint 20, shut it down
    2 x 50 1:10 build
    1 x 100 2:00 IM/stroke fast
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    1 x 100 1:30 easy
    1 x 100 1:30 strong
    1 x 100 1:30 easy
    2 x 100 1:30 strong
    1 x 100 1:30 easy
    3 x 100 1:30 strong desc 1-3
    1 x 100 1:30 easy
    4 x 100 1:30 strong be consistent on pace

    Warm down
    4 x 50 1:00

    Total: 4400
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  6. Wed Oct 4

    by , October 5th, 2017 at 10:30 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    400 choice
    4 x 100 IM drill @ 2:10
    6 x 50 kick swim @ 1:05
    -- I did them all kick, UW 15m each length
    50 EZ

    Main sets:

    3 rounds:
    1 x 25 @ :30 drill
    1 x 50 @ 1:00 drill, swim
    1 x 75 @ 1:30 drill, swim, sprint
    1 x 100 @ 2:00 drill, swim, fast, sprint
    1 x 75 @ 1:30 sprint, easy
    1 x 50 sprint, easy
    1 x 25 sprint
    1 x 100 EZ (I did 2 of these as 50s)

    I didn't really follow this pattern. I did a mix of 100 pace fly, back and breast, 25s and 50s, some hypoxic work and easy kicking

    8 x 100 IM @ 2:00, descend last 4
    YUCK!
    -- I did the first 4 cruise free. I did a couple fast 50 back kicks on the last 4, cramped on another, cruised another
    100 EZ

    8 x 25
    odds = free no breath, evens = sprint
    -- I did all breast @ 100 pace
    200 EZ

    Total: 3650


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    The all out 25s swim that I did on Sunday did not seem to agree. So I hit the treadmill for a couple days. And I just did 100 pace stuff last night. But I did a fair amount of it, so was pretty bushed afterward. We an an Olympic semi-finalist from 2016 swimming with us last night in the fast lane. She had a beautiful backstroke.
    Categories
    Swim Workouts
  7. 10/5/17 Workout

    by , October 5th, 2017 at 10:14 AM (Swimming Through Jello)
    10/5/17 Pool Workout

    Sprint day today!

    200 sw/200 k/200 p

    4x100 RIMO K/S/D/S 1:45

    4x50 fr d1-4 :60 (:35, :32, :30, :25)

    100 EZ

    8x50 sprint off blocks IMO/EZ (fly :25 low, back :26 low, breast :31, free :23 low)
    8x25 sprint off blocks IMO/EZ (fly :11 mid, back :11 high, breast :14 low, free :10 mid)
    8x25 fins UW kick/EZ :30

    200 warm down

    2300

    //So I can still kind of sprint, I guess... and by "kind of" I mean I can do all-out 50s slightly slower than I used to take out 200s! 4 weeks 'til the meet, let's see how much I can improve from this.
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  8. Sarasota Y Sharks Masters GOLD Workout 10/5/17

    by , October 4th, 2017 at 03:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    3 x 100 1:30
    4 x 50 1:05 stroke
    4 x 25 :30 choice

    Kick set
    1 x 200 4:30
    4 x 50 1:15 25fast/25easy

    Stroke/IM set
    3x
    2 x 25 :40 drill
    2 x 25 :40 perfect stroke
    2 x 25 :40 strong
    [RD1 best stroke, RD2/3 choice stroke, no free]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: one arm only x 25, left arm only x 25]
    [Brst drill: brst arms w/flutter kick]

    Free/pull set
    4 x 150 2:15 75mod/75strong
    4 x 125 1:50 75mod/50strong
    4 x 100 1:30 75mod/25strong
    4 x 75 1:00 all strong

    Sprint set
    6x
    1 x 25 1:00 easy
    1 x 50 1:00 sprint
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4300
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  9. 10/4/17 Workout

    by , October 4th, 2017 at 10:08 AM (Swimming Through Jello)
    10/4/17 CrossFit Workout

    Warmup - jump rope, med ball circuit, PVC stretches

    Strength (deload week) -
    Shoulder Press 45/5, 75/5, 90/5,5,5
    Push Press - 135/3, 155/3, 175/3, 185/3, 195/3, 205/3

    Conditioning -
    EMOM 15
    2 Thrusters (pyramid weights), 20 DU
    95-115-135-155-165-175-175-175-175-175-155-135-115-95-95
    //Was planning on going up to 195 or 205 but that got really real really fast.

    My new fins came in yesterday and new paddles/Swedish goggles coming today... yay new (well, replacement) toys!
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  10. 10/03/17: evening

    by , October 3rd, 2017 at 10:38 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 burst and cruise on 1:00

    1 x 100 on 2:00 DPS
    4 x 25 on :45 fast
    1 x 200 on 3:30 pull
    4 x 25 on :45 burst and cruise
    1 x 300 on 4:30 build by 100
    4 x 25 fast on :45
    1 x 400 on 6:30 focus streamline and DPS
    4 x 25 fast on :45

    200 loosen and out
    [Masters/Rec/2300 yds/60 min]
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 10/4/17

    by , October 3rd, 2017 at 12:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 25swim/25kick/25swim
    3 x 100 1:30
    16 x 25 :40 stroke 4 of each

    Freestyle set (no gear)
    3x
    1 x 100 2:00 easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    1 x 100 2:00 fast

    Main set
    1 x 200 4:30 kick
    1 x 200 3:30 IM
    1 x 200 3:00 free pull neg split
    2 x 100 2:15 kick
    2 x 100 2:00 IM
    2 x 100 1:45 free pull desc 1-2
    4 x 50 1:15 kick
    4 x 50 1:05 stroke, IM order
    4 x 50 :50 free pull strong

    Warm down
    4 x 50 1:00

    Total: 4200
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  12. 10/3/17 Workout

    by , October 3rd, 2017 at 09:37 AM (Swimming Through Jello)
    10/3/17 Pool Workout

    200 free/100 back/200 kick/200 pull

    8x50 K/Dr-Dr/Bu IMO :60

    3x{100 Fr 1:30
    100 Bk 1:45
    200 Fr 3:00
    100 IM 1:45}

    3x100 K 2:00

    200 warmdown

    3100

    //Legs weren't with me today - lots of squatting the past couple days in the gym, which I hadn't done a ton of. On the plus side, the groin has felt good both squatting a swimming - did full breaststroke on the IMs.
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  13. Sarasota Y Sharks Masters GOLD Workout 10/3/17

    by , October 2nd, 2017 at 04:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:45
    3 x 100 1:30
    6 x 50 1:05 2 of each stroke

    Kick set
    6 x 50 1:15
    8 x 25 :45 sprint

    Main set
    3x
    4 x 25 :40 drill
    4 x 25 :40 perfect stroke
    3 x 50 1:10 desc 1-3
    [RD1 fly, RD2 back, RD3 brst]
    [Fly drill: Fly arms w/flutter kick]
    [Back drill: left arm only x 25, right arm only x 25]
    [Brst drill: Brst arms w/flutter kick]

    Free/pull set
    2 x 250 3:45 long & strong
    4 x 125 1:50 75mod/50strong
    10 x 50 :50 Alt 1easy/4strong

    Warm down
    4 x 50 1:00

    Total: 4150
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  14. 10/2/17 Workout

    by , October 2nd, 2017 at 12:13 PM (Swimming Through Jello)
    10/2/17 CrossFit Workout

    Warmup - 3 min rowing, stretch, PVC drills

    Skill -
    a) Overhead Squat - 95/3, 135/3, 155/3, 175/3, 190/3, 205/3
    //In flats, didn't feel like putting on the weightlifting shoes today.
    b) Turkish Getup - 26/2 per side
    //Not coordinated at all, woof.

    Conditioning -
    3 Rounds
    10 Hang Squat Snatch 75#, 15 burpee box jumps 24"
    6:11
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  15. 10/1/17 Workout

    by , October 2nd, 2017 at 12:11 PM (Swimming Through Jello)
    Had my bachelor party Saturday, all-inclusive Cardinals game and then hung out at Ballpark Village afterward. Was a good time with friends and my brother.

    Went to the gym Sunday to get moving (I don't have a pool membership besides Masters morning practices), weights felt heavy.

    10/1/17 Weightlifting Workout

    Warmup - stretching, dynamics, barbell warmup

    Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/2, 195/2, 205/2, 215/2

    Clean + Jerk - 135/2+1, 165/2+1, 185/2+1, 205/2+1, 225/2+1

    Back Squat - 135/2, 225/2, 245/2, 265/2x6

    Box Jump - 48"/4x4
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  16. Mr. Microphone was tired

    by , October 1st, 2017 at 09:51 PM (Of Swimming Bondage)
    Another day on the mike and a lot of fun, but I am totally out-of-shape for working kids' meets. Back in the day when #1 and #2 daughters were doing meets every 2-3 weekends, I was used to working long weekend days on deck as an official. Now, a simple 5.5 hour session Saturday in the shade announcing wipes me out. I was dragging this morning and didn't really get warmed up on the announcer's stand until about 3 hours into the session (thanks to 4 shots of espresso and 2 cans of full-strength coke). The caffeine didn't help my performance on my mini-400 IM test set (a shortened version of this classic workout of mine, http://forums.usms.org/entry.php?398...th-of-training).

    Warmup sets (1,250)
    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:40, free swim, gentle descend w/snorkel (1:22 down to a not-blistering 1:17+)
    • 8 x 25: on 0:30/0:35, underwater dolphin kick w/monofin going in sets of 4
      • #1 - moderate, 2 breaths
      • #2 - moderate, 0 breaths (but I wasn't quite making it the full length without a breath)
      • #3 - moderate, 1 breath
      • #4 - AFAP, 0 breaths

    • 8 x 25: on 0:30/0:35, odds easy, evens fast reverse order IM
    • 1 x 50: scull


    Wimp-i-fied 400 IM set (1,500 set / 2,750 total)

    • 4 x 50: on 1:00, IM order, strong
      • This wasn't too bad as I was 0:35, 0:37+, 0:43, 0:33+

    • Masters Minute rest
    • 2 x 100: on 1:50, IM, #1 cruise and #2 supposed to be fast from the blocks
    • 1 x 50: easy on 1:20
    • 1 x 200: on 3:20, IM, supposed to be fast from the blocks and was 2:43, which is not fast for me
    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: IM, fast from blocks, was 5:36 (which was not as fast as I was two weeks ago, http://forums.usms.org/entry.php?410...e-week-at-home)
    • 5 x 50: active recovery on 0:45, 0:50, 0:55, 1:00


    TOTAL: 2,750 SCM

    Comments:
    Categories
    Swim Workouts
  17. Fri-Sun, Sept 29-Oct. 1

    by , October 1st, 2017 at 07:07 PM (The FAF AFAP Digest)


    Friday


    I went to the Sewy practice, which was a shortened version of what I did at Pitt on Thursday. I did some 100 pace work, but then shifted to cruise/hypoxic mode. Pizza after.


    Saturday

    long walk with the dog (Mr. Fort out of town), then on the treadmill


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    5 x 50 burst + cruise @ 1:15
    50 EZ

    4 x 30 m starts from the blocks, SDK @ 100 pace to 15m + cruise back
    -- 2 back, 2 forward
    50 EZ

    4 x (25 AFAP swim + 75 EZ)
    -- 3 free, 1 back
    50 EZ

    10 x 25 @ 100 pace @ :45
    100 EZ

    10 x 50 cruise free @ 1:00
    200 EZ

    Total: 2750


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Well, not surprisingly, the starts and all out 25s felt tres bizarre. Clunky even. But, on free, I dropped a half second just thru repetition. The last of my starts was decent. Big rust. But since I have nothing planned, I can work on scrubbing off the rust. Actually, on Friday, a Sewy friend asked if I had a meet planned. I immediately said no. But I feel like my "comeback" might not take as long as I previously thought. In just a month of only very quasi-regular workouts, I don't feel too bad. So I may keep Indy in the spring in the back of my mind. But only at the back ... Even a 50 sounds very long right now.
    Tags: quasi
    Categories
    Swim Workouts
  18. Major Changes for 2018

    by , October 1st, 2017 at 12:46 PM (Rules Committee Blog)
    MAJOR RULES CHANGES FOR 2018

    At our recent USMS National Convention in Dallas, the House of Delegates approved several changes to the rules that will take effect on January 1, 2018. These changes are summarized below. You can post any questions using the comments tool or send them to: rules@usms.org.

    World Records and USMS Records: Applications for world records and USMS records will no longer be accepted when timed with manual watches or with a semiautomatic timing system (buttons) as the primary timing system. World and USMS records must be timed with automatic timing (touchpads) or, in the event of an individual lane malfunction, with a semiautomatic backup system consisting of three, two, or one button(s). Manual watches and semiautomatic buttons will continue to be accepted for USMS Top 10 recognition.

    Notification of Timing System in the Meet Announcement: If it is not possible to satisfy the timing system requirements for world records, USMS records, or Top 10, the meet announcement must include a statement notifying swimmers. If a change in primary timing is necessary prior to a meet or during a meet that affects the ability to earn records or Top 10 recognition, meet directors must ensure that swimmers are notified of the change.

    Starting Grips: Handgrips on the starting platforms are distinguished between grips for backstroke starts and forward starts. During backstroke events, swimmers may not use handgrips installed on the top of the starting platform which are intended for use during forward starts. During backstroke starts, swimmers must place both hands on the gutter or on the backstroke starting grips.

    Freestyle during Individual Medley and Medley Relay events: Swimmers must be at or past the vertical towards the breast during the freestyle leg of an individual medley or medley relay event, except that during a turn (freestyle turn or breast-to-free transition), swimmers may leave the wall in a position at or past the vertical towards the back. Swimmers must return to a position at or past the vertical towards the breast before any stroke or kick.

    Relay Starts with Adjustable Back Plates on the Starting Platform: The second, third, and fourth swimmers on a relay team must have at least part of one foot in front of the adjustable-setting back plate during a relay takeoff.

    Modification of Age Groups: Organizations outside of USMS requesting a USMS sanction to conduct a meet may modify the age groups to correspond to different minimum and maximum ages if their organizations age policies differ from USMS.

    Meet Announcement: The order of events must be published in the meet announcement at least one week prior to the entry deadline.

    Dual Sanctioned Meets: When a USMS meet is held in conjunction with a USA Swimming sanctioned meet (swimmers from both organizations swimming together in the same session), swimmers must select only one organization with which to compete for the entire meet.

    Warm Down: A swimmer who completes a race may warm down in the assigned lane while the rest of the swimmers finish the heat and shall not be disqualified if that swimmer does not delay the start of the next heat.

    Automatic Splits at National Championships: Recording of intermediate splits is a mandatory requirement for hosts of national championship meets.
  19. Mr. Microphone hacks away

    by , September 30th, 2017 at 08:55 PM (Of Swimming Bondage)
    #3 daughter came out of her swimming retirement, racing again for the first time in about 3 years. This means I have to really start earning my parent volunteer hours while the weather is pleasant and so I spent from about 8:30am to almost 2pm announcing at the kids' meet. Of all the parent volunteer jobs I've done over the years (and I've done pretty much everyone short of Meet Marshal), this is the one I love the most. You get a great seat in the shade, are 'paid' to watch the races and get to witness kids doing marvelous things. The meet wrapped up with 11 heats of the 500 and I had a blast watching the 14 & unders deliver monstrous time drops, including a couple of kids knocking over 90 seconds off their times.

    As much as I enjoyed that, it was a bit tiring and I felt all discombobulated in the pool today. My arms felt like they were going in all the wrong directions. I repeated my Hackett IM set I did a little over two weeks ago (http://forums.usms.org/entry.php?410...look-back-hack)

    Warmup sets (800):


    • 1 x 200: IM k/d
    • 4 x 50: on 0:50, w/snorkel, gentle descend free
    • 8 x 25: on 0:35 odds/evens, w/monofin
      • #1 - 2 breaths moderate
      • #2 - 0 breaths build
      • #3 - 1 breath moderate
      • #4 - 0 breaths fast

    • 4 x 50: on 1:00, IM order, build to semi-fast
      • Was 0:38, 0:39, 0:43, 0:34+


    Hackett 200 Test Set (2,000)


    • 16 x 50: on 0:50, every 4th one at target 200 race pace
      • 09/14/13 - IM - 35, 35+, 41, 32+ = 2:24
      • 09/12/17 - IM - 37+, 38, 44, 35 = 2:34+
      • 09/30/17 - IM - 37, 38, 43, 34+ = 2:32+

    • 1:00 rest
    • 12 x 50: on 0:55, every 3rd at target race pace
      • 09/14/13 - IM - 34+, 34, 40, 31+ = 2:20
      • 09/12/17 - IM - 37+, 38+, 43, 35 = 2:34
      • 09/30/17 - IM - 37, 39, 43, 34+ = 2:33+

    • 1:00 rest
    • 8 x 50: on 1:00 every other one at target race pace
      • 09/14/13 - IM - 33, 34, 40, 31 = 2:18
      • 09/12/17 - IM - 37, 37++, 43, 34 = 2:31++
      • 09/30/17 - IM - 37, 38, 43, 34+ = 2:32+

    • 1:00 rest
    • 4 x 50: on 1:05, all at target race pace
      • 09/13/13 - IM - 31+, 34, 39+,31 = 2:16
      • 09/12/17 - IM - 35, 37, 42+, 34 = 2:28+
      • 09/30/17 - IM - 35+, 36+, 43, 33+ = 2:28+


    Cool-Down (200)



    • 4 x 50: active recovery w/snorkel on 0:50, 0:55, 1:00


    TOTAL: 3,000 SCM

    I'm back on the microphone tomorrow morning and will attempt a slightly abbreviated version of my 400 IM test set tomorrow.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 10/2/17

    by , September 30th, 2017 at 01:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 125 2:15
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6
    6 x 50 1:15 kick desc 1-3/4-6

    Free/pull set
    3 x 200 3:00 long & strong
    2 x 200 2:45 desc

    Main set
    9 x 50 :50 free
    9 x 50 1:10 brst
    9 x 50 1:05 back
    9 x 50 1:05 fly
    [Alt 1 easy, 2 fast - easy swims can be freestyle]

    Warm down
    4 x 50 1:00

    Total: 4400
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