WINNING SPIRIT WINNING SPIRIT RACING CAMPS RACING CAMPS

IN YOUR OWN POOL - SAMPLE FORMAT - CREATE YOUR OWN OFF MENU FRIDAYFRIDAY

B Camp guidelines and activitiesSR Race the Olympian-Fastfeet DescendingAG Turns Stroke and IM - Contests Families “Be The Best You Can Be” slideshow

SATURDAYSATURDAYSR Experiencing Training Categories SR Breakfast Olympians Fly AG Experiencing Training CategoriesB Olympians Fly Patterns-UnderwaterB Butterfly Skills Station CircuitSR Visualization/Relaxation Test and DrillsAG Time Management - B Lunch - B UW Video taping-Salmon RunB 7 Starts - Breakouts - Exchanges TimedB Olympians Back Patterns-Underwater B Backstroke Skill Station Circuit SR Boomer Balance Drills - ScullingSR Teammanship/Values

• -

SR Relating Training to Goals Parents- College Scholarships/Recruiting Q and A – What Coaches and Parents Want

Swimmers – Build Your Own Sundae Contest

SUNDAYSUNDAYSR Beat the Clock Challenge SetSR Aussie Analysis (Tempo/Pulse/Time)B Games and GimmicksB Olympians Breaststroke-Pattern- U/WB Breaststroke Skill Station CircuitAG Handling Stress and Clock ReadingB Nutrition-Race AnalysisB Games and GimmicksB Lunch/Olympians Above WaterB U/W Video taping-Salmon Run B Olympians Freestyle-Pattern U/WB Freestyle Skill Station CircuitSR Swim Faster Than You CanSR Q and A “Moving to the Next Level”Families Dinner “Everyone’s Important”

INDIANA SWIMMING AGE GROUP ALL-STAR CAMPINDIANA SWIMMING AGE GROUP ALL-STAR CAMPFRIDAY

5:20 Orientation – Animals Game Workshop: Relating Training to 400 m goals -

prediction, pacing, converting SC/LC6:20 Warm-Up – Coach Holly – 800 – 3 x BOB’s - 6 x 25

N/S-NB @ Rock Band/Race Horse- Proper use of the clock using 9 or 4 to drop and lane etiquette

Test Set: Rocky Road teams 6 x 200 @ 5 relate to 400 mKick Steelers 20 x 50 @ 50 (MISS: rest one but addone)Rock-Paper-Scissors – Relay Rundowns – Celebrations

SATURDAY 8:00 Workshop: Relating Training to 200 m goals -

prediction, pacing, converting SC/LC.8:30 Warm-up Eric – 8 X 25 N/S @ Trivia Quiz (Clothing

Stores)Test Set: Rocky Road tea ms - 5 x 100 @ 3 - relate to 200

m strokeKick Phelps 50’s on 45-50-55 or 60 400 m Whistle Pulls (drop pull-buoy and sprint 25m)Streamlining – 5 streamlines – 15 m times – 6 second Relay - Crazy Strokes (P w/different K) – Celebrations10:30 Workshop: Race Analysis of American Record

How Olympians’ Train (see handout)Visualization Skills Survey and 7 Drills for Success

4:00 Workshop: Relating Training to 100 m goals -Teamanship

4:30 Warm-up Jennifer – 8 x 25 @ Rock Band/Race HorseTest Set: Rocky Road – 6 x 50 @ 2 – relate to 100 m Recovery – 4 x 100 using 4 scullsAussie Analysis – recording time, pulse, entries/50Warm-Down – Over n’ Unders (3 x 3’s)

8:30 Workshop “Be The Best You Can Be” SUNDAY

8:00 Workshop: Relating Training to 800 and 1,500 m goals and American Records set

8:30 Warm-up Coach Brad – 6 x 25 @ Rock /Race HorseTest Set: Race the American Record 3 rounds of 4 x 50 @1and Pull 2 x 100 @ 2 - Fastfeet Descending Set getting splits and 100 times.Recovery – 4 x 50 @ 2 using 4 drills for best eventBeat the Clock T-shirt relays – PERFECT Rock Paper Scissors - Celebrations11:20 Workshop: Olympians Underwater w/ Dartfish 2:00 Warm-up - Coach Jeff - Ups n’ Downs – Texas - RI 25’sFastfeet Descending Distance 1500-800-400-200-100 Reese’s Pieces – 3 x 100 (10/25) @ A4Skill set - Gear-Head Circuit on send-off -Timed Turns –15 m

NB/BO’s – Gators – Camp Awards

MONITOR: AG-skill and aerobic SR-aerobic and anaerobicMONITOR: AG-skill and aerobic SR-aerobic and anaerobic

MONTHS

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DOMESTIC

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2006 -2007 SEASONAL PLAN

MAR JUNMAY AUGAPRDEC FEBNOV

YARDAGE GUIDELINE FOR A.G.YARDAGE GUIDELINE FOR A.G.

TIME GUIDELINES FOR A.GTIME GUIDELINES FOR A.G.

LEVELING SYSTEMLEVELING SYSTEMJeff RoushJeff Roush

Same set, different lanes, different abilities, ALL finish together! Write one workout set and the kids adapt it Same set, different lanes, different abilities, ALL finish together! Write one workout set and the kids adapt it to their level as assigned by you. Change level if not making the send-off or swimming a different stroke. to their level as assigned by you. Change level if not making the send-off or swimming a different stroke.

TRAINING SET SYMBOLSTRAINING SET SYMBOLS• F = Free B= Back B= Breast F=Fly• d= Drag Suit (B+3) = best + 3 sec) (54) = desired pace• T= Long Tube HR = heart rate L25 = last 25• TO=Turn Over T 25 = Texas 25 (35 yds no breath)• = Ascend RI 25 = Rhode Island 25 (15 yds no breath)• = Descend N/S = negative split BU = build-up• P = Pull 100/3 = breathing every 3 TT = time trial• K = Kick D = dive Z = fins• t = Scooter Tubes NR = no rest SO = send-off• b = Bands sr = seconds rest B = base• ss = Straight Set MR = minutes rest CH = choice• C = Control A4 = 4 swimmers alternating • R = Race e3f = every 3rd 25 fly BO = brains out• *= Hard Record Times R = reverse BC7 = breath control• (B+3) = Best + 3 sec3331 = breaths/25 LB = lung busters• (54) = Goal Average p = paddles HR = Heart Rate• Bk = broken (10/25) Sk = scull

S

AGE GROUP (11-14) - A SEASON OF TRAINING SET EXAMPLES PHASE SPRINT MID-DISTANCE DISTANCE BACK BREAST FLY IM

PRE WARM-UP 300F / 4X100 (4D Weakest) @2 b4x100 (4sculls)@3 D4x25(wkst)@A P300\2-4-6 Des3x100@1:30

K200/P200@NR Des3x100@1:20 P200/K200@NR Des3x100@1:10 K200/P200@NR One Better

Des 1-3(8x250@4) 8x100IM@NR 2x50TT@A2 200E Starts 100 TT (Gators)

T30 with timed turns during swim K3x200@4 20x25(FT)@20 400 4drills 300 4sculls

STATIONS K (Phelps 50 Des) Slo Med Fast 1 1 1 1 1 2 1 1 3 1 1 4

w/coach running PULLING Ppt 400\ 2-4 Ppb 300\ 4-6 Pb 200\ 6-8 P 100\ 8 P partner 25’s

the set station TESTING D5x100(10/25)@3 300 DPS 200 (4Drills)

f/B b F 10x25@24-26-22 8x25@22-24-20 6x25@20-22-18 4x25@18-20-16 2x25@16-18-14 15x75IM@1:15

MID WARM-UP 300F 8x75IM@1:10 P 5x75B@1:15 P5x75b@1:25 300f (4Drills) 8x25 Rock Band or RaceHorse Striding

12{100(c) @ 10sr { 50(BO)@1mr Sp5x250@4 Starts/Exchanges 15m Contests

8x250(L75f)@4 200 DPS 3x250(10/50)@4 200 DPS D2x50@A2 200DPS

Ridley 1650 Desc 11x25 down to 1x25@10sr (reset clock@ 1:30) 2x400IM(4Drills) Pb 4x250@20 sr 2 vs 1- 4x250@3

4x400b@7 200 DPS workturns N/S 6x50@50 K 400 Ambush P 400 whistle sprint K 12x25@20 Stlrs

12x200@4 1-P 2-S 3-(10/50) K5x100@1:45 800b (2PO) Starts/PO

LOCO (P/S) 50/50 DOWN 100/100 N’ UP 200200 400400 NR Timed Turns K 8x100@1:30

10x250 (100wkst)@4:30 K200 10x50@1 (wkst) K200 Ppb 800 IM Timed Transitn Turns

LATE WARM-UP 8x100IM @ NR K12x25@20 Pb400\4 D2x50@2 200 DPS

{3X150@3:30 (CBR10sr) 4x{6x13y@40 {K100@ 1:15 D2xT25@A2 2xL25@A2 Starts/Exhanges

5x100@1:30 K200 N/S 5x100@1:45 K200 5x100(Pulse180/120) K8x25@20/25 5x100@1:20

9x500@7 (Des1-3) 1-P 2-S 3- (10/100) Timed Turns/BO

B/S 6x100(10/25)@8 K4X200@5 Pb3x400@5:30 D2x50@A2 400 (over/under)DPS

5X100@Any (Goal + 3 sec & Must make 5) K400 P16x25(IM)@25 K16x25B@25 Timed Starts

B/S8X100@8 (5-10-15/25) P 400 F K400 f GOS 100TT (G+2) (to go home) Clean up deck

K 200 IM TT Des 3x100(f/B)@1:45 K200 B Des 3x100(B/b)@1:45 K200b Des 3x100(b/F)@1:30 4x200IM(Anyorder)@4

TAPER WARM-UP 500 / K300 3x100@1:30 3x50@1 D3x25(timed)@ Any / 200 DPS 1 A DAY

D3X50(Strat)@4 100(10/25)\BC- D3xT25@A2 2x75+25+25@5 P2x200\6@4 Time Starts/Turns Time Exchanges

200(10/50) 1 wk out 3x150 Relay @ 3 (get 25 splits) 2x100 ©@ 5 P2x300\4 c@5 Time Start/Turns Time Exchanges

TT1650(10/100) (goal/1 week out) Des 4x50@1 K8x50@45 Pb800\3(15mKO) Time Turns Time Exchanges

4x25(w/turns)@A3 D3x60(15mKO)@A3 P3x250B(15mKO@5 3xT25(15mKO)@A3 Time Starts to 15m Time Turns Time Exchanges

200(10/50) (1 wk out) 3x100(pace)@5 2x400(2PO)@10 Time Start w.BO Turns Time Exchanges

200(10/50) (1wk out) 4x50+25+25@5 K12x25(15mU?W) @25 2x75+25+25@5 Time Startw/BO Turns/ Exchanges

{50f (Hard) @45 2x {100 B \( c ) @1:30 {100b(c ) @1:40 {50F\6(Hard)@1 300 im DPS (walls) D2x25(best)@2 Time Trans Turs Starts f BO Exchanges

The warm-up is done by everyone and then split into specific event training IF it’s used with these swimmers, otherwise these are examples for variety at this age.

RACE RYAN LOCHTE - Swimmer performs set and compares Lochte’s 200 IM time in H.S. long course. After each round EVERY swimmer tells the coach the number of seconds below (-) or above (+) Lochte’s 1:52 LC (26+28+33+25)

The odd 50’s are FAST, even 50’s are OVERKICKING. In successive rounds swimmers say, “faster OR slower” (than the last one) and the number of seconds.

4X{P 100 @1:30 (start on 30 so the 50’s start on the top-set O debt) {2x50 @ 50 fly {2x50 @ 50 back {2x50 @ 50 breast {2x50 @ 50 free

{Recovery 200 Back (PLL) or Pt 400 (BC 2-4-6-8)

FASTFEET DESCENDING DISTANCE - 1500-800-400-200-100 (20sr/25) – Prove to non-D swimmers they can stay with the best. Start and stop your watch EVERY 25 and give 100 time to know grooving pace. Reset stopwatch and repeat for the distance.

Using presently approved suits for more accurate comparisons.RACE THE AMERICAN RECORDRACE THE AMERICAN RECORD

5 X{P3x100@1:20 (short rest to set-up an O2 debt ) {4x50(BO)@1:00 Swim best or developing event and add the four 50’s for a 200 time. Tell

coach the seconds below (-) or above (+) On successive rounds swimmers say, “faster OR slower” and the seconds over/under the AR. record. WHO can get closest or under the record?

1:42 Phelps 1:32 Phelps 200 Free 1:55 Hoff 1:41 Coughlin 1:53 Lochte 1:36 Lochte 200 Back 2:05 Franklin 1:49 Coughlin 2:08 Hansen 1:51 Hansen 200 Brst 2:20 Soni 2:05 Kirk 1:52 Phelps 1:39 Phelps 200 Fly 2:05 Hyman 1:51 Coughlin 1:54 Lochte 1:40 Lochte 200 IM 2:09 Hoff 1:52 Smit

LEFTOVERS –Two swimmers of equal ability do a long short rest set (20 x 100 @ 10 SR). The first swimmer in gets the full 10 seconds and the second swimmer get what’s leftover. Swimmer #1 tells swimmer #2 when they leave again. Winner(s) get 5 cents/swim.

GUESS N’ GO – no clock – give them a 50, even split, they tell times and go - 10 x 50 @ 45 with the clock TURNED OFF!

BREATH CONTROLLOCOMOTOR – (# of entries between breaths)

16 X 25 (10) @ 30 8 x 50 (8) @ 16 x 100 (6) @ 2

4 x 200 (5) @ 4 and back up to the 25’s – Also P/S or Stroke/Free

NB/BO – EOP dive 100 Free without a breath. Only breathe when touching a wall, if you want to stop. Time is whatever is on the clock. Records: Boys 56 – Girls 58

GATORS – Swim 4 x 25 (FAST) @ 30 breathing only when swimming. NO breathing when on the wall looking like alligators.

YARDSTICK TRIALSYARDSTICK TRIALS

CRIPPEN CHALLENGECRIPPEN CHALLENGE

6 / teamcatch 3 opponentsOUT when touchedDUAL MEET – 3 teams

REST N’ GO – Do a long set, i.e. 20 x 300 @ 3:30 and challenge every swimmer in a circle by having everyone lead. After leading they get to sit one out and the remaining swimmers move up one place in the circle until they too lead. This forces slower swimmers to step it up and not just slipstream behind faster swimmers through the practice.

SEB COE SPECIAL – Assign a time each swimmer MUST hold on a set of 10 x 400 @ 5. If the swimmer fails to hold the pace they cut the distance and SO in half but double the number of swims left, so failure on #3 means they shift to 14 x 200 @ 2:30.

SAMPLE:10 X 400 (4:00) @ 5:00 (Makes 3 sooo 7 remain)14 x 200 (2:00) @ 2:30 (Makes 5 sooo 9 remain)18 x 100 (1:00) @ 1:15 (Makes 8 sooo 10 remain)20 x 50 ( :30) @ :40 (Makes 18 sooo 2 remain) 2 x 25 ( :15) @ : 20 DONE…

TEMPO TRAINERTEMPO TRAINERwww.finis.comwww.finis.com

Age Group – 10 x 25 @ 40 Set Tempo Trainer @ 1.3 Odd 25’s enter every beep (2.6) Even 25’s – Left entry on beep (1.3)

COUNT ENTRIES BOTH 25’s ___________________

Senior Pace Work 30 x 50 @ 7.5 SR Set TT @ 7.5 to hold 30 sec 50’s BEEPS on start, mid-pool, turn,

mid-pool, finish, rest 7.5 sec

100 PREDICTION6 x 50 @ 2

From a push-off !

What is your best average on; 6 x 50 ( 28.4) @ 2min x 2 = _56.8_ Present Best ?

What is your goal time? _52.0_ and ½ of it ( 26.0 ) PRESTO!

That is what you need to average to hit your GOAL TIME!!!!!!

Correlation to 100 at week of set is .89

CONVERTER – SC TO LC

200 m PREDICTION

5 X 100 @ 3Performed from a push-off !

What is your best-exact average on; 5 x 100 ( 58.5 ) @ 3 min X 2 = _1:57.0_

Present

best ? What is your Goal Time? _1:55.6_ and ½ of it? ( 57.8 ) PRESTO!

That is what you need to average to hit your 200 GOAL TIME !

Correlation to 200 at time of set is .93

500 PREDICTION

6 X 250 Y @ 5Performed from a push-off

What is your best-exact average on 6 x 250 Y (2:33.4) @ 5 min X 2 = 5:06.8 Present Best ?

What is your goal time? __4:54.0__ ½ of it? ( 2:27.0 ) PRESTO!

That is what you have to average in order to hit your GOAL TIME!

Correlation unavailable - better with girls.

BEAT THE CLOCK – 2:01 SETBEAT THE CLOCK – 2:01 SETSTART ON 45sec–ALWAYS BEAT THE 60-1 SEC LESS REST/100START ON 45sec–ALWAYS BEAT THE 60-1 SEC LESS REST/100 # CLOCK TIME # CLOCK TIME # CLOCK TIME

1 45 1:15 11 55 1:05 21 65 552 46 1:14 12 56 1:04 22 66 543 47 1:13 13 57 1:03 23 67 534 48 1:12 14 58 1:02 24 68 525 49 1:11 15 59 1:01 25 69 516 50 1:10 16 60 1:00 26 1:10 507 51 1:09 17 1:01 59 27 1:11 498 52 1:08 18 1:02 58 28 1:12 489 53 1:08 19 1:03 57 29 1:13 4710 54 1:09 20 1:04 56 30 1:14 46

SEE HOW MANY YOU CAN DO - REST 1 - CHEER WHEN 3 SWIMMERS REMAINSEE HOW MANY YOU CAN DO - REST 1 - CHEER WHEN 3 SWIMMERS REMAIN

ARE YOU BETTER L.C. OR S.C. ?

EVENT _____________

SITE L.C. BEST S.C. CONVERSION

____________ _______________ _______________

SITE S.C. BEST L.C. CONVERSION

____________ _______________ _______________

ARE YOU BETTER L.C. OR S.C. ?Don’t rely on maturational improvement and a high school season only, for

success and a scholarship.

EVENT 200 _FLY_

SITE DATE BEST CONVERTED College 2/07 SC _____1:46.3______ ____2:02.0_______

Long Island 4/07 LC _____2:03.9______ ____1:47.9_______

Indy 8/07 LC _____ 2:00.4_____ ____1:44.9_____

This swimmer looks forward to a LTB in the SC season.

6 x 50 @ 26 x 50 @ 2 ___44.5_ ( 22.2 ) ___50.5 ___ ( 25.2 )

SC GOAL ½ GOAL * LC CONVERSION ½ GOAL

• Rough Conversions• FREE = + 6s/100 – • BACK/FLY = + 8s/100 – • BREAST = + 10s/100

SELLING L.C. 100 TRAINING/RACING

SELLING L.C. 200 TRAINING/RACING

5 X 100 @ 3_2:08.4_ (1:04.2 ) ___2:27.0__

( 1:13.5)

SC GOAL ½ GOAL * LC CONVERSION ½ GOAL

• Rough Conversions• FREE = + 6s/100 – • BACK/FLY = + 8s/100 – • BREAST = + 10s/100

SELLING L.C. 400 TRAINING/RACING

6 X 250 y @ 5

__4:40.6__ ( 2:20.3 ) __4:11.2__ ( 2:05.6) SC GOAL ½ GOAL * LC CONVERSION ½ GOAL

• Rough Conversions• FREE = + 6s/100 – • BACK/FLY = + 8s/100 – • BREAST = + 10s/100

KICKINGKICKING KICK STEELER’S – 20 x 25 (SC) @ 20 s.o. – when swimmer misses

the s.o. they reset ONE s.o. (20 sec) and add ONE to what they have left.

PHELPS 50’s - Swimmers decide the fastest s.o. for 5 x 50 @ ?They add 10 sec for the slow s.o. and 5 sec for the medium s.o.

and do 5 rounds for 25 x 50. In shape switch to 100’s. SLOW MEDIUM FAST

1 1 1 12 1 1 23 1 1 34 1 1 45 1 1 5

LANE POINTS – Each lane must kick until they score 200 pts.

PULLINGPULLINGWHISTLE PULLS - Using pull buoys pull 1 x 800

(BC2-4-6-8) Whistle about every 25 yds, drop the pull buoys and SPRINT w/o breathing until the next whistle. Great warm-down.

PULL 1650 – P 11-10-9-8-7-6-5-4-3-2-1 down to 1 length @ 10 sr/break. Re-set the clock at 1:30 for finish time.

TAKE IT OFF – Wear all equipment pull set i.e. 5 x 200 @ 10 s.r. At each break remove one piece of equipment so they feel faster the further they go i.e. ‘chute, tube, band, paddles, snorkle, zero. Make certain shoulders are READY!

WORLD CLASS SETSADJUST TO ABILITY - MOTIVATE

10x50 F(4@1:30–1@ 1:20–1@1:10–1@1:00–1@50–1@40–1@30 (held 27’s)–DT-JT-MH

4 {3 x 100 @ 4) 300 recovery between Round #1 (1 x 25 U/W + 75 no gear)Round #2 (1 x 25 U/W + 75 paddles)Round #3 (1 x 25 U/W + 75 fins)Round #4 (1 x 25 U/W + 75 paddles and fins) Fastest time 32 sec SCY – MB

1 x 100 b @ 1:20 1 X 50 b @ 1:15 – (2x -3x -4x)-BH3 x 200 b @ OYO (2:31-2:30-2:29) Olympic Team Camp - AB10 x 100 IM @ 1:45 (stop at 75, leave on 0, go under 12 F) -DK

D 20 x 50 @ 1 (odd 11 kicks + 4 strokes/even 25 EZ back – MH8 x 100 @ 6 Under goal to count (fly sub-57/53)(free sub-53/49)6 x 200 B @ 3 (2:26) 25 U/W 25 above - NC8 X 50 B (15m KO from Blocks) @ 2 – NC3 x {12 x 25 @ 25 (sub16.3 or don’t count – JT

{12 x 25 @ 30 (1 breath/sub 16 or don’t count) {12 x 25 @ 45 (f race sub 16.3 or don’t count

6 X 1000 @ 11:00 (Pick a fast time to go under on last 3) scy – JK

5 X 5000 @ 60:00 (Last one fastest) JK

AUSSIE ANALYSIS for IMPROVEMENT in STROKES PER 25 and HEART RATE

LTB __________________________________________________________________________________

+15F/B __________________________________________________________________________________

100@2TIME ________________________________________________________________________________________________PULSE ________________________________________________________________________________________________STR/25 ________________________________________________________________________________________________

200@4TIME ________________________________________________________________________________________________PULSE ________________________________________________________________________________________________STK/25 ________________________________________________________________________________________________

300@6TIME ________________________________________________________________________________________________PULSE ________________________________________________________________________________________________STK/25 ________________________________________________________________________________________________

400@8TIME ________________________________________________________________________________________________PULSE ________________________________________________________________________________________________STK/25 ________________________________________________________________________________________________

100 LTBTIME ________________________________________________________________________________________________PULSE ________________________________________________________________________________________________STK/25 ________________________________________________________________________________________________

TOTAL TEAM SETSTOTAL TEAM SETSThreshold - 20 x 100 F @ 1:30-(Figure total team ave and get faster.)

1/moAccutraining Sets – 6 x 50 @ 2

5 x 100 @ 3OD - 5 x 400 (stroke) @ 5 (6 X 400 B @5 (4:36) – NC)Touchpad 25’s to foot touch on timing system w/displayReese’s Pieces 5 X 100 (10/25) @ 5GOS - 5 X 100 (BC-2331) @A3

WHAT’S YOUR SET ?WHAT’S YOUR SET ?• Kick Steelers – Accutraining – Fun - Fastfeet• Reese’s Pieces – 5 x 100 (10/25) @ 4 (TM)• Reese ADD 4 X 50 each stroke Who is fastest?• Shoulberg’s Icebergs – kicking with re-bar• Runkle’s bands – AG yellow – Sr green• Hartfield’s Harness – timing start/breakout• Bud’s Bucks – coach’s dollar bills rewards• Watkind’s Scull Your Arms Off - October

BUCKET OF BLOODBUCKET OF BLOOD

WHAT WILL YOUR LEGACY BE?WHAT WILL YOUR LEGACY BE?

NAME A SET AFTERNAME A SET AFTER

YOURSELFYOURSELF

LAKE COUNTRY HOLIDAY LU LU - 10,000 YDS 25

75 25-50

75 25-50-75

75 25-50-75-100

75 25-50-75-100-125

75 25-50-75-100-125-150

75 25-50-75-100-125-150-175

75 25-50-75-100-125-150-175-200

75 25-50-75-100-125-150-175-200-225

75 25-50-75-100-125-150-175-200-225-250

75 25-50-75-100-125-150-175-200-225-250-275

75 25-50-75-100-125-150-175-200-225-250-275-300

75 Bob Jenkyns

HI 5’s EXITINGHI 5’s EXITING

“I hope tomorrow’s harder!”