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  1. Saturday Workout

    by , January 29th, 2011 at 09:35 AM (Pete's swim blog)
    SCY

    400 Warm up

    200 Kick w/ fins
    200 IM Drill
    200 Free

    400 Kick w/ fins
    400 Free down/IM back
    4 x 50 Fly - :55
    4 x 50 Back - :55
    4 x 50 Breast - 1:00
    4 x 50 Free - :50

    300 Kick w/ fins
    300 Free negative split
    4 x 50 IM order - :55
    4 x 50 Free - :55
    4 x 50 IM order - :55

    3 x 200 Pull - 3:00

    3 x 100 IM - 1:40
    3 x 100 Free - 1:30 negative split
    3 times through
    * 1 x 50 Stroke IM Order - :55
    * 1 x 50 Free - :55

    100 Cool Down

    (5400 Total)

    Worked out in Huntsville this morning. Saturdays in Huntsville are supposed to be the "easy" day but it never works out like that. Felt great through the 400's. Half-way through the 300's fatigue started setting in. I guess I'm not fully recovered from the double I did Thursday. 5400 is a lot longer than the Huntsville crowd usually swims. We were considering a double today but with the extra yardage from the morning workout, we decided to officially start tapering.
    Categories
    Swim Workouts
  2. Friday, Jan. 28

    by , January 28th, 2011 at 06:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 25 shooters, no fins, work on DPS

    10 x 25 w/fins
    5 fly no breathers, 5 free no breathers w/overkick

    50 EZ

    Speed Work:

    4 x (50 @ 90%/100 race pace + 50 EZ) @ 3:00
    back kick = 25
    fly = 26.5
    breast = 31.5
    fly = 25.5

    -- usually my kick drives my fly, but today my arms also felt pretty strong with lots of easy speed.

    100 EZ

    6 x (25 AFAP + 50 EZ)
    2 free
    2 fly kick shooter
    2 fly w/fins
    -- dove off side for first 4

    100 EZ

    8 x 25, done as 15 AFAP burst + cruise
    4 backstroke from the blocks
    4 breast

    200 EZ

    Total: 2900

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

    Commentary:

    My shoulders and upper back were pretty sore from weights yesterday, but I feel like I got in a decent speed workout despite that. I'm much more tired after than before. No idea whatsoever how Ande does double fast Fridays. There's only so much true AFAP workout I can productively do in one practice.

    I plan on taking tomorrow off and going to my team practice on Sunday.
    Categories
    Swim Workouts
  3. Friday January 28

    by , January 28th, 2011 at 05:23 PM (Keepin Track 2010)
    400 swim
    200 FR/BA kick
    100 dolphin kick with fins
    100 dolphin wo fins
    100 BR kick

    8x50 drill down/swim back IM Order

    8x75 FR P1-4, S5-8 on 1:05

    S 12x25 BR just working little pieces of tech.

    WD
    2300

    hot tub
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  4. DOUBLE Fast Fri Jan 28th, 2010

    by , January 28th, 2011 at 03:26 PM (Ande's Swimming Blog)
    DOUBLE Fast Fri Jan 28th, 2010

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool, north end, BLOCKS
    Noon to 1:15 dove in on time
    trained in my own lane
    Beside james fike, guy & bob
    Wore FS PRO jammer

    WARM UP
    1000 done 75 fr 25 bk 75 fr 25 k
    STOP at 12:15

    Main SET:

    assigned: 2 rounds of

    50 fr fast
    went 26, skipped
    50 fr easy

    100 fr fast
    went 56, skipped
    100 fr easy

    200 fr fast
    went 2:02, skipped
    200 fr easy

    500 fr fast
    Round 1: went 5:14
    Round 2 5:04.4
    split: 100?, 1:58.9, 3:02, 400?
    split 2:02 on last 200,
    did it 400 2 beat kick, 100 6 beat kick
    tyler timed
    wore B70 legskin on 2nd 500 &
    in round 2 I skipped the 50's, 100's & 200's to rest up & try to go faster than this morning

    500 easy


    UT Men & Women swim AZ
    Today at 4:00 & Sat at Noon MEN Women swim AZ


    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Categories
    Swim Workouts
  5. Friday, 1/28/11

    by , January 28th, 2011 at 01:57 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warmup
    200 swim free & back
    3 x 100/1:40 build
    - did #1-2 free-1:20, #3 back at 1:25
    6 x 25/25 strong
    - all free ave 17
    3 x 50/1:00, 3/4 catchup with snorkel
    - 37-38 on these

    Drill Set
    3x through with fins, different stroke each time
    4 x 25 drill 10 sr
    4 x 25 swim/30
    - for fly did 3-3-3 drill and 1 arm, for back did 1 arm and bottle drill, for free did 1 arm and straight arm

    Main Set
    9 x 100 free, 3/1:40, 3/1:35, 3/1:30
    went 1:15-1:17-1:17; 1:19-1:20-1:21; 1:22-1:24-1:21

    Kick Set
    4 x 100 with fins
    alternated flutter and dolphin on back, all were around 1:30 w/10-15 sr.

    Total: 2700 yards
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  6. Taper Day...The One-Day Taper...Tee Hee

    by , January 28th, 2011 at 11:41 AM (Year Three: The Road Back)
    So, the meet is on Sunday. My goals are:
    1. to break :30 in the 50 Free (for the 1st time ever)
    2. to get :32 in the 50 Fly (for the 1st time ever)
    3. to go under 1:10 in the 100 Free (for the 1st time ever)
    4. to finish the 100 Fly (with style, if possible)
    5. to be legal on the 100 IM (esp. breaststroke)

    I'm 2 seconds away from the first two goals in each. The 100 Free shouldn't be a problem. I've raced a high 1:10 before, but it all comes down to how good my turns are. The 100 Fly is still freaking me out mentally. I'm trying to remember it's just 4 25's - and I can do 4 25's . As for the IM, breaststroke is such a challenge for me (my best racing time for a 50 breast - only done once - is :51 ) that any time I finish legally (my best to date is 1:32) is great. A time drop would just be an extra bonus. The 100 IM is not too long after the 100 Fly though, so it could be that remembering the IM order will be a challenge in itself .

    Today was IM day in the pool, but I took it a bit easy. My legs were still feeling tight and I didn't want to burn them out, so I wore fins for most of the IM work (especially the 400 IM - of which I did 100 Fly straight instead of 4x100 IMs, which I have done in the past). I got out early and soaked/stretched in the whirlpool for a while.

    My plan is to do a light swim (maybe 1000 yards or so) tomorrow and rest until the meet on Sunday. The only reason I'm planning on hitting the pool tomorrow at all is because I just got my Yingfa kneeskin from George's company (www.swimdownhill.com) and I've never worn a kneeskin before - and a trial run is in order to increase my comfort level with the suit. Anyhoo...

    Wish me luck!
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  7. Friday Swim 1/28/11

    by , January 28th, 2011 at 10:52 AM (The Labours of SwimStud)
    Sadly swimming alone the past few days has left me feeling a bit demotivated..but I am sure I'll bounce back. I took more rest today as I have a meet Sunday.

    Warm Up
    600 FR/BK by 50 with fulcrums. I did the first 100 as FR swim as the pool felt chilly.
    10 x 50 Snorkel kick. This is a slower kick for me than without a board but I think the body position is feeding into my stroke...I could care less for my outright kick speed.
    100 EZ

    Main

    4 x 50 Fly on 2:00 not too fast but I wanted good recovery.
    6 x 200 FR 3:20 build by 50's each swim My fast was 2:40 which was good for training.
    100 BK pull
    2 x 50 BK
    4 x 50 BR

    Kick
    500 Kick with fins FR BK by 25

    Cool

    Mix of pull and swim to 4000 yards.
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  8. Friday, Jan. 28, 2011 5:00am

    by , January 28th, 2011 at 10:13 AM (Fast Food Makes for Fast Swimming!)
    Today, I was tired, and on top of that, the temperature regulator at our high school pool is going nuts. One day it can be freezing cold, and the next it can be hotter than ever. Today was one of those hot days. Even warmer than the dumb YMCA pool! Had to be at least 87 today! I'm going to start taking my thermometer from work in there and take stats on the day-by-day status. Then send the results to the school district or someone about how much cost they are probably wasting to heat xxx million gallons of water xx degrees up/down daily. Maybe then we can get the regulator fixed. Right now, they just don't care...even later they still probably won't care!

    100 Free
    200 Free Pull
    100 Free
    100 Kick

    10 x 50 Fly @ 1:00 (held 33's)

    300 Free Pull

    8 x 25 Kick w/ board & fins @ :45 AFAP
    8 x 25 Fly @ :45 AFAP

    5 x 200 Free relaxed, :30-45 rest
    ---------------
    2700 Yards

    I guess I'll call this a recovery day. It was just too hot to do anything decent. At least I had a couple good fly sets in there!
  9. Fast Fri Jan 28th, 2010

    by , January 28th, 2011 at 10:09 AM (Ande's Swimming Blog)
    Fast Fri Jan 28th, 2010

    booked my travel arragements for Mesa AZ USMS SC Nats, yesterday

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool,
    5:30 to 7:00 dove FIRST
    trained with Mike & Max
    Beside Doug, Todd, marcio, Nate, & Chris
    Wore FS PRO jammer

    WARM UP
    800 done 75 fr 25 bk 75 fr 25 k

    Main SET:
    2 rounds of

    50 fr fast
    went 25, 25
    50 fr easy

    100 fr fast
    went 56, 56
    100 fr easy

    200 fr fast
    went 2:02, 2:01
    200 fr easy

    500 fr fast
    went 5:12, 5:06 (wore legskin in 2nd 500)
    500 easy


    Today at 4:00 & Sat at Noon UT Men swim AZ & Women swim AZ
    MEN Women swim AZ


    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events

    Updated January 28th, 2011 at 10:17 AM by ande

    Categories
    Swim Workouts
  10. Morning workout, take 2

    Since coming back to the city, Id been feeling proud of myself for braving the snow and cold and getting out and swimming regularly. Im always tempted to stay home and curl up on the couch and drink tea instead of going out when its cold outside. Well, thats what I ended up doing yesterday, despite my best intentions. We had 19 inches of snow overnight Wednesday in Manhattan, but I decided I would walk the 10 blocks down to TNYA practice Thursday morning anyway (there was no way to tell ahead of time whether it was happening). Id made it 3 blocks through mostly unplowed sidewalks when a teammate texted me that the pool was closed (a half dozen folks had shown up to discover this), so I turned around and headed back home and was a complete slug the rest of the day.

    Today I had better luck. I went up to Riverbank and swam with two workout buddies. The water was hot (the adjacent outdoor pool full of snow was looking inviting!), but I was just glad to get in some swimming. Heres what I did:

    900 lcm warmup

    4 x 100 FR @ 1:40, desc.
    :50 rest
    1 x 500 FR @ 7:30
    4 x 100 FR @ 140, desc.

    3 x 300 @ 6:00, 1st and 3rd = 100fr/50bk/50br/100fr, working stroke; 2nd = mix of sprint/ez

    3 x 200 IM Kick @ 4:30

    600 IMplay + warmdown

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  11. MATT Friday Workout

    by , January 28th, 2011 at 08:59 AM (Pete's swim blog)
    SCY

    400 Warm up

    8 x 200 Up/Down Kick - 3:30 (:10)
    If you get 10 seconds rest, substitute 50 free for 50 kick; if you don't substitute 50 kick for 50 free

    100 Easy

    1 x 200 Free - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00
    1 x 200 (100 Fly, 100 Pull) - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00
    1 x 200 (100 Fly, 100 Pull) - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00
    1 x 200 (100 Fly, 100 Pull) - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00

    50 Easy

    1 x 200 Timed pull (2:35)

    100 Cool down

    (4050 total)

    Lots of pain but it should be worth it. I chickened out on the second set of 200's and swam backstroke instead of fly. Today was mostly about making splits and keeping focused despite extreeme fatigue. For the most part, I did ok but near the end, I started falling back into bad habits on turns. Tomorrow is the last hard workout day before taper.
    Categories
    Swim Workouts
  12. Friday Madness

    by , January 28th, 2011 at 08:12 AM (Mixing it up this year)
    Yes it was Long Course again and you know what that means.... 500 Fly!!!!

    It was one of my slower swims, since I had not done it in so long it felt alot harder than normal. Will have to do this again next week.

    100,200,300,400@:10R Free
    500 Free kick w/fins moderate
    500 Fly w/fins in 8:50 not terribly fast
    500 Free kick w/fins recovery
    4x200@3:30 Free w/paddles & bouy held 3:15's
    200 Free easy

    Total 3500 meters
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  13. Thursday, Jan. 27, 2011 (Part 2) 7:15pm at the Y

    by , January 28th, 2011 at 12:11 AM (Fast Food Makes for Fast Swimming!)
    Did it again...double workout today, that makes two days in a row. My wife's been off work all week so it gives me the chance to get out at night for a little extra workout time.
    Another workout in the 85 degree YMCA pool, but I take what I can get.

    Warmup:
    1 x 500 Free

    2 x 400 Free Pull @ 5:30 (held 4:45s)
    3 x 300 IM @ 5:00 NO FREE (4:15, 4:12, 4:05)
    4 x 200 Free - Had plans to do this, but after so much yardage over the past couple days, I'm done...had to skip these
    5 x 100 Free @ 1:20 (1:10s) I was pretty wiped out at this point

    100 Free EZ
    100 Dolphin Kick on Back
    100 Free EZ

    At this point I was at 3000 and ready to get out, but I decided to test my body to see how tired it really was, with this

    1 x 100 Free AFAP from a push (no diving at the Y pool)
    I went a 58.5 or so... I definitely was under 59 on the pace clock, but either way it was really good. This showed me that I'm still good for speed, even after all the punishment I'm giving myself.

    200 EZ and out
    --------------
    3300 Yards + 4200 Yards from the morning...
    7500 Yards for the day
  14. Tuesday Jan 25

    by , January 27th, 2011 at 09:45 PM (Keepin Track 2010)
    600 WU
    4x50 Swim Free (12.5 fast in each one. The first one do the first 12.5 fast then easy, The second the second 12.5, and onward)
    200 K with flips

    4x
    P200 MOD on 3:00,
    S 2x100 MOD/HARD on 1:30,
    S 2x50 HARD-should be +5 of best time from push :29 or :30 each one for me
    Rest :30
    Repeat

    easy 50

    4x50 Kick same as 50's after warm up with 12.5 fast in each one.

    Distance people: 600 Pull every 4th length fast

    Stroke people: 2x( 100 SPEC with 4 different drills-one each length, 4x25 80% on :30, rest :30)

    200 WD with relay starts.
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  15. Thursday Jan 27

    by , January 27th, 2011 at 09:42 PM (Keepin Track 2010)
    15 min wu
    6x50 FR drill down, swim back on 1'
    K300 IM (by 50's) with flips

    HQ
    2x100 SPEC on 3' 1:17, 1:18
    2x100 FR on 3' 1:02, 1:01
    **these 100's felt horrid. i tried to get my game on but was tired and sluggish and heavy. fred suggested another aerobic wo each week. run or bike.

    1x100 SPEC (50 K, 50 swim) on 3'
    1x100 FR (same) on 3'
    3x50 SPEC on 2' :34 :33 :34
    3x50 FR on 2'easy 100 :26.5 :27 :26

    4x50 K with flips all FR on 1'

    SPEC
    200 (alt 25 drill, 25 swim)
    S4x50 on 1'
    S2x4x25 on :30 (est :30 between sets)
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  16. Thursday, Jan. 27

    by , January 27th, 2011 at 09:24 PM (The FAF AFAP Digest)
    Drylands, 60 minutes:

    RC Work, 15-20 minutes

    long arm crunches, 50
    flutter kicks on bosu, 100
    reverse scoops, 25 x 2 x 15
    alternating hammers, 17.5 x 2 x 30
    Icarian chest supported pull, 105 (assuming bar was 25) x 5 x 5
    HS power squats, 270 x 2 x 5, 280 x 3 x 5
    (bumped up quite a bit on this)
    explosive leg press, 270 x 2 x 10
    tricep press negatives, 50 x 2 x 10
    med ball slams, 2 x 10


    Bikram Yoga, 90 minutes

    Only had 1.5 hours between drylands and yoga and I could definitely feel it. It was harder to get through the class than usual. Had to leave to get more water about 2/3 of the way through, but wasn't scolded. I'm definitely more flexible after going so much in January. According to my FLOG, this is my 10th class this month.


    Commentary:

    We got a snoprise last night. The weather forecasters had been predicting more rain, but we got 10 inches in some areas. Naturally, school is cancelled for the rest of the week. Since Mon & Tues are teacher work days, my kids have a 7 day weekend -- pretty sweet. As a result of this snow, I have a bit of shovel-itis, though I tried to foist most of the shoveling on Fort Son (Mr. Fort was awol). Fortunately, we did not lose power, as so many did. Unfortunately, it appears that some landscaping may be trashed. Grr ...

    I expect to wake up tomorrow and feel very sore as I did some heavy pulling and squatting. Q Brain says he's dead after doing 5 x 5 reps. Plus, with yoga, that was essentially 2.5 hours of drylands. Hopefully, it won't prevent me from getting in a decent swim tomorrow. Sleeping in should help!

    BTW, if anyone needs a competition suit, there is a very good sale at this website: www.elsmoreaquatics.com. I purchased a new Speedo for later this year since my others have had quite a bit of use. Mini Fort is stealing my B70 kneeskin (only 3 swims in it) for her upcoming HS meets.

    Updated January 27th, 2011 at 09:38 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  17. Thursday, 1/27/11

    by , January 27th, 2011 at 05:46 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    This was a cool sprint workout!

    Warm up
    400 Swim
    - 200 free/200 back
    100 Kick
    - flutter on back
    3 x 100/1:40 build
    - free-1:20
    8 x 25/30 strong - Alternate Fly/Free
    - 16-17 on free, 18-19 on fly

    Main Set #1, Free:
    4 x 50/1:00 FAST
    - 34-33-32-33
    1 x 100/2:00 smooth
    8 x 25/40 FAST
    - 14-16 on these
    1 x 100/2:00 smooth
    16 x 12 1/2/30 FAST
    - 7-8 on these
    1 x 100/2:00 smooth

    Main Set #2, Fly & Back:
    4 x 50 Fly/1:30 FAST
    - 37-38-37-37
    1 x 100 Back/2:00 smooth
    8 x 25 Fly/45 FAST
    - 18 might have been faster
    1 x 100 Back/2:00 smooth
    16 x 12 1/2 /30 FAST
    - 8
    1 x 100 Back/2:00 smooth

    Cool down
    200 easy free

    Total: 3000 yards
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  18. Double Thursday Workout

    by , January 27th, 2011 at 05:12 PM (Pete's swim blog)
    Trying to beat myself us as much as possible without tearing/breaking anything. I pretty much went through my events for the Auburn meet in two weeks.

    SCY

    400 Warm up

    200 Fly timed (3:10)
    100 Easy
    100 Breast timed (?? Can't remember)
    100 Easy
    200 Free timed (2:38)
    100 Easy
    400 IM timed (5:50)
    100 Easy
    500 Free timed (6:22)
    100 Easy
    200 Breast timed (3:00)
    100 Easy
    200 Back timed (3:05)
    100 Easy
    50 Breast timed (:40)
    50 Easy

    8 x 100 Up/Down Fly Kick - 1:40 (:10) Start w/ 50 Fly Kick/50 Free

    200 Cool Down

    (4000 Total)

    That makes 8350 yards for the day. I'm pretty worn out but no sharp pains. Times were very slow but I expected it. I really just wanted to run through the event order. Focused a lot on holding my stroke together even if I was going slower than I wanted to. Good turns, good legal touches on the walls and strong finishes. After the 400 IM I was ready to call it a day but I convinced myself that the fly was over and all I really had to do was gut out a 500 free and I'd be most of the way there.
    Categories
    Swim Workouts
  19. Costa Rica Dream Swim Camps

    New Video - this one is even better:

    New Dates added for Triple Gold Medalist, Rowdy Gaines - July 4th -8th. Ages 14 to 100 welcome to join in this week long swim camp. Experience Rowdy, one on one, face to face and elbow to elbow. You will never have a coaching experience like this one....space is limited to 25.

    [nomedia="http://www.youtube.com/watch?v=tNgETflVi7M"]YouTube - Dream swim camps[/nomedia]
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  20. Easing Up...Just a Tad

    by , January 27th, 2011 at 11:53 AM (Year Three: The Road Back)
    Typically in the week before I race, I try to mini-taper and take it easier in practice the Wednesday, Thursday, and Friday before the Saturday races. This week, however, Wednesday's workout was just fun - and so no getting out early. Today, even from the warm-up, I felt sluggish and my shoulders were aching. So, I decided today would be a great taper day.

    Here's what I did:

    400 Warm-Up
    9 x 100 Free on 1:40 (held 1:25s for all, but shoulder really started aching during this round...)
    8 x 75 Kick on 1:35 (was supposed to be free, but wanted to give shoulder a break)
    1 x 100 Kick on 1:35
    8 x 75 Drill/Swim on 1:30 (3 fly, 3 back, 2 free)
    1 x 100 Free on 1:30 (went 1:25)
    400 Cool-Down
    Total Yards - 3100

    Okay, okay...so my mini-taper ended up only dropping 400 yards off the main set, but it was just me and my training partner - no other teammates showed up and he was swimming Free 100's the whole way. Didn't want to abandon him totally to finish on his own....

    On the happy front, my daughter's fever is gone and she went back to school today. On the not-so-happy front, I still can't kick this cold once and for all. On the happy front, I didn't get my daughter's fever yet. On the not-so-happy front, I had to go to the dentist yesterday. Ugh... for those of you who remember, one of my goals for the year was to be much more regular (read "daily") in my flossing. I will admit to being much better than I have been (I once went 9 years without visiting a dentist - not my favorite activity), but still not the every day I was hoping for. This goal is, obviously, still a work in progress... but the cleaning wasn't too bad and if I floss more, the cleanings won't be as bad as they could be.

    Anyway, tomorrow's workout is IM in nature and I haven't decided just how much of it I should do - and how much I should rest my shoulders. The meet is on Sunday, not Saturday, this time and I'm planning on taking all day Saturday off - and attending my daughter's first Color Guard competition. So... I may focus more on the fly/free aspects in the IM set (since those are my main events on Sunday), or I may just cruise... Time will tell.
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