Friday, July 13, 2007

Swimming Workouts

I've really regressed in my swimming. At my last race, I realized I could have broken the 3 hour mark for Olympic distance if my swimming was better. I started beating myself up about it when I realized the only reason I have been swimming poorly is because I work on it the least! I never swam competitively and only learned proper freestyle technique a few years ago. How can I expect to go faster overnight? I can't. I have resolved to focus on swimming more. How? GET IN THE POOL MORE!!! To help you all get better too, I'm posting a database of swim workouts.


Here is a comprehensive list of swimming workouts for everyone. I'm also curious to see what your favorite swim workouts are so please share! I will be archiving this under the "Tri Training Soapbox" link in the sidebar and updating it once in awhile so please check back! The idea is to compile this to motivate us to get to the pool. Pull one up, print it off, and take it with you!

Compiling your own personal swim workout:
Generally, the format is very standard.
1. Warm-up--usually encompasses some drill and technique work.
2. Main set--focused on a single theme (e.g. endurance, speed, strength, tempo, etc.)
3. Cool down--easy to forget but important to include!

Recommended by:
Angel Fire Swim Workouts
(These were categorized as "Beginner" workouts. Adjust up or down (more/less sets, rest time, intensity, speed, etc) as needed.

1. Triathlon Training Workout #1 (Build 100’s)
Warm up:
- 100 m swim
- 75 m kick (no board)
- 50 m drill
- 25 m hard swim
(repeat 4 times; set 1 and 3 are free, 2 is back, 4 is breast)
Main Set:
- 500 m swim
(build within each 100)
rest 1:00
- 5 x 100 m pull on 1:50
Cool down:
- 12 x 25 m free on 0:30
(nice long strokes)
- 200 m easy
Total Distance: 2500 m

2. Triathlon Training Workout #2 (“long course” workout)
Warm up:
- 4 x 50 m swim on 1:20
(alternate free and other stroke)
Main Set:
- 2 x 50 m drill on 1:20
- 2 x 100 m pull on 1:50
- 2 x 200 m swim on 3:40
(repeat set 3 times)
Cool down:
- 4 x 50 m kick on 1:30
(alternate strokes)
Total Distance: 2500 m

3. Triathlon Training Workout #3 (build and descend 100’s)
Warm up:
- 100 m swim
- 100 m kick
- 100 m pull
- 100 m kick
- 100 m stroke
Main Set:
- 2 x (4 x 50 m) on 1:20
(in IM order)
- 100 m steady swim
- 4 x 100 m free build on 1:50
- 3 x 100 m pull on 1:50
- 2 x 100 m free descend on 1:50
- 1 x 100 m IM on 1:50
- 1 x 100 m free - hard
Cool down:
- 2 x 100 m easy swim/kick
Total Distance: 2200 m

4. Triathlon Training Workout #4 (breaking into the “100’s”)
Warm up:
- 100 m free (rest 0:15)
- 100 m breast (rest 0:15)
- 100 m free (rest 0:15)
- 100 m back (rest 0:15)
- 100 m free (rest 0:15)
- 100 m IM
- 200 m free (rest 0:15)
- 100 m IM
Main Set:
- 4 x 100 m swim on 1:50
- 4 x 100 m pull on 1:50
- 2 x 100 m swim on 1:45
- 2 x 100 m swim on 1:40
- 1 x 400 m swim
Cool down:
- 3 x 100 m kick
Total Distance: 2500 m

5. Triathlon Training Workout #5 (LSD – long slow distance)
Warm up:
- 200 m free (rest 0:15)
- 4 x 50 kick (rest 0:15)
- 100 m IM (rest 0:15)
(repeat set 3 times)
Main Set:
- 500 m swim (rest 0:30)
- 300 m pull
(repeat set)
Cool down:
- 3 x 100 m kick
Total Distance: 2600 m

6. Triathlon Training Workout #6 (a bit of everything, “mish-mash”)
Warm up:
- 6 x (50 m swim, 50 m drill)
- 3 x (100 m swim, 100 m kick)
- 200 m swim
- 200 m stroke
Main Set:
- 2 x 300 m swim (rest 0:30)
- 150 m (50 m free, 50 m back, 50 m free) (rest 0:10)
- 150 m (50 m free, 50 m breast, 50 m free)
Cool down:
- 2 x 100 m easy swim/kick
Total Distance: 2300 m

7. Triathlon Training Workout #7 (the “toughie”)
Warm up:
- 100 m swim (rest 0:15)
- 4 x 50 m kick (rest 0:15)
- 100 m stroke (rest 0:15)
- 2 x 50 m stroke kick (rest 0:15)
- 100 m swim (rest 0:15)
(repeat set)
Main Set:
- 400 m swim on 7:00
2 x 200 m pull on 3:30
4 x 100 m on 1:45, 1:40, 1:35, 1:30
(repeat set)
Cool down:
- 200 m easy swim
Total Distance: 2600 m

8. Triathlon Training Workout #8 (Pacing)
Warm up:
- 4 x 50 m alternate free and drill
- 4 x 50 m alternate free and kick
- 4 x 25 m alternate easy and hard
Main Set:
- 3 x 100 m build on 2:00
- 800 m swim (rest 1:00)
- 600 m swim (rest 1:00)
- 400 m swim (rest 1:00)
- 200 m swim
Cool down:
- 3 x 100 m alternate free, back, and breast
Total Distance: 3100 m

9. Triathlon Training Workout #9 (Pull!)
Warm up:
- 200 m free
- 100 m free
- 100 m breast
- 100 m free
- 100 m back
Main Set:
- 6 x 50 m build on 1:10
- 3 x (200 m pull on 3:30, 2 x 100 m free on 1:45)
Cool down:
- 6 x 50 kick
- 6 x 50 swim
(first 25 m free, second 25 m stroke)
Total Distance: 3000 m

11. Triathlon Training Workout #11 (Speed and form 200’s)
Warm up:
- 4 x 75 m (odds: 50 free, 25 kick; evens: 50 free, 25 drill)
- 4 x 75 m (odds: free; evens: 25 fly, 25 back, 25 breast)
Main Set:
- 2 x (4 x 200 m free)
(First set on 3:30, 3:25, 3:20, 3:15; Second set on 3:15, 3:20, 3:25, 3:30)
- 100 m easy
- 2 x (4 x 50 m free)
(First set build on 1:00; second set build on 0:55)
- 100 m easy
Cool down:
- 2 x 100 free (alternate kick and swim) (rest 0:10)
Total Distance: 2800 m

12. Triathlon Training Workout #12 (Evil 6’s, 666)
Warm up:
- 6 x 50 m (25 swim, 25 kick) (odds freestyle, evens other stroke)
Main Set:
- 2 x (6 x 50 m, 600 m)
(50s descend 1-3 and 4-6 on 1:10; 600 on 12:00)
- 6 x 100 free on 2:00
100 easy
75 easy, 25 hard
50 easy, 50 hard
50 easy, 50 hard

25, easy, 75 hard
100 hard
Cool down:
- 6 x 50 swim (alternate free and stroke)
Total Distance: 3000 m

13. Triathlon Training Workout #13 (Pacing and building 50’s and 200’s)
Warm up:
- 8 x 50 m (alternate between free and other stroke) (rest 0:15)
Main Set:
- 3 x (2 x 200 m free)
First set build on 3:40
Second set build on 3:50
Third set build on 4:00
- 100 m easy
- 3 x (2 x 50 m free)
First set build on 1:10
Second set build on 1:20
Third set build on 1:30
- 100 m easy
Cool down:
- 3 x 100 m free kick (rest 0:15)
Total Distance: 2400 m

14. Triathlon Training Workout #14 (Counting strokes)
Warm up:
- 50 m free, 50 m kick
- 100 m free, 50 m kick
- 150 m free, 50 m kick
(repeat set with other stroke)
Main Set:
- 2 x (4 x 50 m free)
First set count on 1:20
Second set steady on 1:30
- 800 m free
- 100 m any stroke
Cool down:
- 4 x 50 m free kick (rest 0:10)
- 100 m easy
Total Distance: 2500 m

15. Triathlon Training Workout #15 (Pyramid)
Warm up:
- 100 m free
- 100 m back
- 100 m breast
- 100 m free
- 4 x 50 m alternate swim and kick
Main Set:
- 4 x 50 m free (rest 0:15)
- 3 x 100 m free (rest 0:15)
- 2 x 150 m free (rest 0:15)
- 1 x 200 m free (rest 0:15)
- 2 x 150 m free (rest 0:15)
- 3 x 100 m free (rest 0:15)
- 4 x 50 m free (rest 0:15)
Cool down:
- 200 m easy
Total Distance: 2600 m

Note: Make sure you start out at a comfortable pace and then increase the effort until you reach the “top”. The longest distance in the set should also be the hardest effort. Then as you come “down”, ease up on the effort. A good way of doing this is keep your speed and rest constant through the entire set. Remember to start out slow and use the clock!

16. Triathlon Training Workout #16 (Broken distances)
Warm up:
- 200 m swim
- 100 m kick
- 200 m pull
Main Set:
- 4 x (50 m swim, 50 m kick, 50 m drill, 50 m pull) (rest 0:10)
- 4 x 200 m swim on 3:40 (drop time by 1-2 sec each 200)
Cool down:
- 6 x 50 m alternate back and breast
- 100 m easy
Total Distance: 2500 m

18. Triathlon Training Workout #18 (Form, form, form)
Warm up:
- 4 x 25 m swim (stretch)
- 4 x 50 m swim (stretch)
- 3 x 100 m free (form)
- 2 x 300 m free (form)
- 3 x 100 m free (form and pace)
Main Set:
- 100 m free kick (strong)
- pyramid
50 free (rest 0:20)
100 free (rest 0:20)
200 free (rest 0:20)
100 free (rest 0:20)
50 free (rest 0:20)
- 100 m pull then repeat pyramid
Cool down:
- 100 m free (breathing every 2, 3, 5, 7 strokes for every 25)
- 2 x 100 m free (smooth)
Total Distance: 3000 m

Courtesy of TCSD:
http://www.triclubsandiego.org/

1. In Love with IM's:
Warm Up:
300 yards – freestyle
200 yards – 4 x 50 (25 yards kick, 25 yards swim) @ 5 sec rest. IM order (Fly-back-breast-free).
Main Set:
4 x 50 in IM order @ 5 sec rest.
2 x 100 freestyle.
200 IM
2 x 100 freestyle.
4 x 50 in IM order
Cool down:
300 yards – w/pull buoy. Breathing pattern of 3,5,7 by 100’s.
200 yards – freestyle.
Total Distance: 2000m

2. 3 F's (Form, Firm, Fast)
Warm Up:
300 yard – freestyle
300 yard – 6 x 50 yards (hard w/30 sec rest).
Odds are under 25 (ie, shooter – no breath for as far as you can go while dolphin kicking) and over 25 (swim your choice of stroke.)
Evens are the reverse – over 25 followed by under 25.
Main Set:
900 yards – 9 x 100 yard freestyle in groups of 3.
The first 3 are “form”, the next 3 are “firm” and the final 3 are “fast.”
Cool Down:
300 yards – put on pull buoy
3,5,7 breathing pattern by 100’s.
200 yards free
Total Distance: 2000m

3. Mix & T.I.P.
Warm Up:

200 yards – freestyle warm up.
300 yards –6 x 50 yards as 25 kick, 25 stroke/drill.
The odds are freestyle.
The evens are your choice of stroke other than freestyle.
Main Set
600 yards – 3 x 200 yards.
#1 and #3 are freestyle.
#2 is anything, but freestyle.
Do these on 5-10 seconds rest.
Build your speed throughout each 200 so you are very fast for the final 50 of the 200
50 yards – easy freestyle
500 yards – 5 x 100 yards freestyle TIP (tightest interval possible.)
Select an interval that you can make for all 5, but barely make because you need to make these fast.
Cool Down
300 yards –pull buoy. 3,5,7 breathing pattern by 100’s.
150 yards – freestyle warm down.
Total Distance: 2,100m

4. Active Recovery
Warm Up:
300 yards – freestyle warm up.
200 yards –4 x 50 yards. Kick for 25 yards on your left side and 25 yards on your right side. Interval is 1:00.
Main Set:
1,000 yards – 200 yards freestyle, 3 x 100 yards.
Repeat this for a total of 2 times through.
Pace should be easy.
Do the 100’s as 75 freestyle swim, 25 IM stroke.
Thus, the 1st 100 ends with butterfly, the 2nd 100 ends with backstroke, the 3rd 100 ends with breaststroke.
Cool down:
300 yards –pull buoy and paddles. Breathing pattern of 3,5,7 by 100’s.
200 yards – freestyle warm down.
Total Distance: 2000m

5. IM II
Warm Up:
300 yards - freestyle warm up.
200 yards - 2 x 100 yards kick.
Do these as 25 butterfly kick, 25 backstroke kick, 25 butterfly kick, 25 freestyle kick.
Interval is 5 seconds rest.
Main Set:
300 yards - Do this as 100 freestyle, 100 IM, 100 freestyle.
Interval is 5 seconds rest.
400 yards - 4 x 100 yards. Do these in IM order.
The first 100 will be 25 freestyle, 25 butterfly, 25 freestyle, 25 butterfly. The second 100 will plug in backstroke.
the third 100 will plug in breaststroke.
the final 100 will be all freestyle.
Do these on 5 seconds rest.
300 yards - 3 x 100 freestyle.
Do these on a fast interval providing 5 seconds of rest or less.
Cool down:
300 yards - put on pull buoy and paddles. 3,5,7 breathing pattern by 100's. 200 yards - freestyle warm down.
Total distance: 2,000m

6. 25s & 50s
Warm Up:
300 yards - freestyle warmup.
300 yards - 4 x 75 yards.
The odds are 25 kick on left side, 25 kick on right side, 25 swim.
The evens are all kick (any way you want.)
Do these on 5 seconds rest.
Main Set:
600 yards - 12 x 50 yards freestyle in groups of 3.
1st set easy, 2nd set harder, 3rd set hard (TIP--tightest interval possible).
400 yards - put on pull buoy. 4 x 100 yards.
Use a breathing pattern of 3 for the odds and 5 for the evens.
Do these on an interval of 5 seconds rest.
200 yards - put on fins. 8 x 25 butterfly. The odds are drill. The evens are fast.
200 yards - 4 x 50 yards freestyle descending (swim these as form, firm, fast and very fast).
Cool down:
200 yards - freestyle warm down.
Total distance: 2,200m

7. Hypoxia
Warm Up:
500 m free (easy)
(kick 50; free 50; kick50) x3
Main Set:
descending set--100x6
hypoxic sets--6x100 (breathe every 5)
6x125 (breathe every 3,4,5,6,7)
Cool down:
200 free easy
Total distance: 2975 m


8. 10s & 50s
Warm Up:
form focus--500m free
10x50s--25 drll; 25 swim
Main Set:
10x25 fast
10x50 fast
4x100--25 ea--drill-free-kick-free
400-300-200 short pyramid steady paced
Cool down:
50 ea back-free-breast
Total distance: 3200


9. More IM
Warm Up:
500 m free (easy)
Main Set:
4x200 m free w/last 50m kick each set
4x200 IM (fly, back, brst, free)
Cool down:
200 m free--long and slow
Total distance: 2300 m



10. Long and Hard
Warm Up:
200 free easy
200--50 kick; 50pull; 100free
Main Set:
1x400
1x600
1x1000
Cool down:
4x50 easy free--technique focus
Total Distance: 2600 m

Select Workouts from Swimming World:
http://www.swimmingworldmagazine.com/swim-cgi/

1. Builds
Warm-up :
500 drill/swim (ea 50) by 100
5 x 50's drill
4x 50's build
2x 50's kick
Main Set :
5 x 100's (build @15 sec rest)
3 x 100 I.M. (@15 sec rest)
Warm-Down:
200 free easy
Total Distance: 2050 m

2. Speed & Pace
Warm-up:
800 meters crawl 50 meters kick
Increase pace every 200 meters
Main Set:
400 meters crawl 50 meters kick
Increase pace every 100 meters for the 400 (1st 100M 25% - 2nd 100M 50%, ETC..)
ONE MINUTE REST after 50M kick.
200 meters crawl 50 meters easy
Increase pace every 50 meters for the 200 (1st 50M 25% - 2nd 50M 50%, ETC..)
TWO MINUTES REST after 50M easy.
5x50 meters freestyle all out
5x25 meters freestyle all out
Warm-Down:
100 meters easy swim
Total Distance: 1875 m

3. Speed Fix

Warm-up:
200 Free 200 IM 100 Kick
Easy
Main Set:
1st five are freestyle 2nd five are IM order

10 x 100

10 x 75
10 x 50
Fast!
Kick Set:
10 x 25 Free
4 x 100 IM (no board)
Warm-Down:
200 Free
Easy
Total Distance: 3600 m


4. Perfect Mix
Warm-up:
4x200 SKPS (50 Swim/ 50 Kick/ 50 pull/ 50 swim) nice'n easy IM order
Rest 15 seconds between each one
12 x 50 IM order first 25 drill, second swim
Main Set:
4 x 100 Free @ 30 sec rest
3 x 75 Free (3,5,7 breathing) @ 15 sec rest
2 x 50 Free all out @ 15 sec rest
Do set 3x
Warm-Down:
200 swim, 200 kick
Easy pace, stretching out
Total distance: 2575 m


5. Drills, drills, drills
Warm-up:
300 Kick 300 Pull 300 Swim
Do them at your own pace!!
Main Set:
10x100 Freestyle Alternating the breathing every 3 strokes or every 5 strokes
Pull Set
1x(50-100-200-300-200-100-50)
Rest 2 Min. in between
Drill Set
8x75 Freestyle Right Arm down Left Arm Back Full Stroke
10 seconds rest in between each 75
Kick Set
6x25 Freestyle with fins
:25
Warm-Down:
300 Anything but freestyle
At your own pace!!
Total distance: 3950 m

6. Broken 100s
Warm-up:
100 Free swim 200 Free pull with buoy 200 Free kick 100 Free swim
10 x 25 Choice of strokes pull with buoy Practice fast turnover
Main Set:
4 x 200 Free broken
#1: 100/100
#2: 100/50/50
#3: 100/50/25/25
#4: 100/25/25/25/25
All breaks :10 Rest 1:00 between 200s
100 Free easy
3 x 100 Choice of strokes broken (all 1 stroke, no free)
#1: 100
#2: 50/50
#3: 25/25/25/25
All breaks :10 Rest 1:00 between each set
Kick Set: 6 x 25 Kick 5 each stroke
Warm-Down:
100 Free
Swim-down
Total distance: 2300m


7. Bit of Everything:
Warm-up:
500 m (200 swim; 100 stroke drill; 200 kick)
1 min apart
3x(200 easy, 100 hard kick)
15 sec apart
Main Set:
4x300(100 fast 100 easy 100 fast)
1 min rest
4x50 free
Warm-Down:
6x50 drills
100 freestroke with breastkick
Total Distance: 3200 m

8. Sets of Four
Warm-up:
4 x 100 free descending
Rest 20 seconds between each 100. Last 100 at 80% effort.
Main Set:
4x150 free
4x100 alternate free and back
4x50 free
4x25 alternate free and breast
4x150 on 2:15
4x100 on 2:00
4x50 on 1:45
4x25 on :30
Warm-Down:
Kick Set: 200 kick
4x50 choice
4x50 free
Total Distance: 3500m


from UCSD master's swimming (Sickie):
http://recreation.ucsd.edu/mstr/index.html?op=dtl&cs=act&id=5628

1. Mix It Up
Warm up:
2X (200 free-100 butterfly-100 kick)
12 x 50 (4=free, 4=stroke, 4=50s)
IM @:10 rest
Main Set:
6 x 200 free on BASE (Desc 1-3 & 4-6)
8 x 75 (25 kick- 50 swim choice) @:10 rest
4 x 100 choice FAST @ ez 50 swim between each
Warm down:
- 100 swim-100 kick- 100 drill- 100 swim
Total Distance: 3800m

2. Fast 50s
Warm up:
- 300 free- 200 stk- 100 kick- 100 choice
20 x 25 @:10 rest (5 of each stroke)
Main Set:
6 x 50 free BASE -:05 (these will be fast)
400 free pull or swim (alternate breathing)
4 x 50 free BASE -:05 (these will be faster)
600 free pull or swim (alternate breathing)
2 x 50 free BASE -:05 (as fast as you can go)
400 free pull or swim (alternate breathing)
Warm down:
400 IM Workout
Total Distance: 3600 m

3. Negative Splits
Warm up:
300 free
200 IM
100 kick
Main Set:
12 x 50 (25 kick-swim) 3 of each stroke &:10 rest
5 x 100 BASE +:15
800 free pull or swim (negative split 500's)
8 x 75 choice (desc 1-4 & 5-8) @:10 rest
300 free pull or swim (negative split 250's)
Warm down:
3 x 200 (50 kick-drill-100 swim)
Total Distance: 4000m

4. Aerobic Intervals
Warm Up:

450 (breast-back-free 50 ea. X3)
50x16 in 4 sets (1--free; 2--25 back/25 free; 3--25 breast/25 free; 4-25
fly/25 free)
Main set:
1x250 free
4x50 stroke (back)
2x250 free
3x50 stroke (breast)
3x250 free
2x50 (kick--breast)
1x250 free (fast)
Cool down:
1x50--back
Total Distance: 3500m

5. Intervals of 400
Warm Up:

easy 100
600 free
Main Set:
50x3 free
400 free
50x3 br/fr
400 free
50x3 back/fr
400 free
50x3 fly/fr
(200 fr; 50x2 kick--fr;br)x2
Cool down:
200 easy
Total Distance: 3000 m

My Personal Favorites:

1. Ladder
Warm Up:
Repeat 4x(50m each-breast-back-free)
Technique (4x) 50m each pull-kick-drill-free
Main Set:
Descending Ladder (increase pace as sets get shorter; rest 30 seconds b/tw):
1x500
1x400
1x300
1x200
2x100
4x50
Cool-down:
Golf Swim (try to omit 1 stroke each 50m): 4x50m (slow)
Total Distance: 2400m

2. Builds
Warm Up:
500m
4x100(25 kick/25 free/25 drill/25 stroke)
Main set (build):
4x200(50 easy, 50 med, 50 med-hard, 50 hard)
4x100(25 easy, 25 med, 25 med-hard, 25 hard)
4x50(24 easy, 25 hard)
cooldown:
3x50 (long and slow strokes, reducing by 1 each 50 )
easy 50 breathe every 4th stroke
stroke 100
total 2500 m


3. Medium Intervals
Warm Up:
300 yds
6x50 drill/choice
Main set:
5x200 on 15 sec rest
5x100 on 15 sec rest
Cool down
300 pull
200 easy moderate
Total distance: 2600m

4. Builds II
Warm Up:
500m free
drills (kick 50, drill 50, back 50) (x2)
count drill 50x3
Main Set:
4x200 build: (easy; harder; steady; hardest)
4x50 hard sprint
Cool down:
2x75--breast,free,back; 1 easy free
Total Distance: 1500m

Sample workouts from beginner triathlete's IM Training Plan:


1. Speed Day
Warm Up:
400 continuous, last 50 in each 100 is kick
Main:
8x100 EBEH (each 100=25 easy, 25 build, 25 easy, 25 hard)
Cool Down:
6x25, each slower and longer than last

Total Distance: 1500m

2. Sets of 400
Warm Up:
4x75, last 25 in each is backstroke
Main Set:
3x400 (1 is RPE 3, 2 is RPE 4, 3, is RPE 5)
Cooldown:
150 easy

Total Distance: 1650m

from trinewbies.com Intermediate Half Ironman Training Program:

1. Quality swim workout
Warm Up:
500 sw, 200k , 100 sw
6x 50s build, 15 sec rest
Main:
5x100s hypoxic, breathe every 3
5x100 fast with easy 50 when resting
cool down:
easy 200
total 2300 m



Great websites for swim workouts:
http://ruthkazez.com/50swimworkouts.html
http://www.swiminfo.com/swim-cgi/
http://forums.usms.org/forumdisplay.php?forumid=95
http://www.trinewbies.com/category.asp?catID=3
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=528


2 comments:

Anonymous said...

Hi Rachel,

Why don't you let us help you manage your swim workouts function?

http://www.dynoswim.com/searchWorkouts.php

We can set up RSS feeds so only *your* workouts are visible to link from on your site. Here's more info and how we do it for other clubs:

http://www.dynoswim.com/archives/2007/07/workout_rss_feed.php#comments

Anyway, let me know. I visit your site often and have referred a few Dynoswimmers that are new to triathlon to your blog.

~Dean O.

MarriedthePoolGuy said...

Rachel,
I am brand new to triathlons and found your blog while looking for swim workouts. Because I'm still so new, I don't understand some of the jargon. Can you please break it down for me? What is IM? When you say "stroke", do you mean "pull"?
Thank you!