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swimming training plan intermediate

The plan will ultimately take you to swimming more than 70 lengths, as well as developing your swimming skills. As an added bonus, doing laps is also a great way to burn fat. Typical Week. Hard is breathing every 1 or 2 strokes. One aspect that contributes to this accuracy in training pace is the uniformity of conditions. Australian Men’s Fitness: a leading source of information, from home and around the globe, on fitness, training, workouts, health & nutrition, adventure, high profile athletes, sports, lifestyle tips, expert advice and much more. 3 times olympic coach Dave McNulty has created an 8-week swim training plan for the fitness swimmer. Plan Specs . 4 x 25 m.         Cool down. According to swim and triathlon coach Troy Fidler, by “pushing your head and chest down into the water, you can improve your streamlining, which helps get those sometimes-troublesome legs closer to the surface. But if you can hold your own in the water, what’s most likely slowing you down is your body’s position in the water. system of managing training intensity levels and also incorporate the Engagement Factor to better integrate body and mind in the training and preparation process. For Coaches. Take your training and racing to the next level with WKO5 and Best Bike Split. Dave Mcnulty Swim Fitness Training Plan – Week 1. This plan includes 8 weeks worth of freestyle workouts that progressively increase in intensity and volume to help you improve. (SC039426)& “Don’t start out too hard. How will you know if you’re pushing too hard? If your head is too high, it will create resistance and your legs will sink, increasing drag as you swim. Check out our 10 week and 5 week training plans, which have been written personally by Jolyon Finck, Swimathon Head Coach. But no matter where you do it, swimming is one of the best forms of exercise you can do. See how the TrainingPeaks app will help you coach more effectively. 1 x 200m swim freestyle – 50m easy, 50m hard – 30 seconds rest. Try or advanced workout. Finish with good technique at the end of a session, so you won’t have to reteach yourself next time,” says Badger. Moderate/hard in 2 to 2:15 minutes. Here are some other things to keep in mind for the pool: Before you start chalking up marathon swim sessions, make sure your technique is sound and you’re not wasting time and energy on an inefficient stroke. All plans by this Coach Length. Swimming is a discipline that all triathletes, especially beginners, can work on. Intermediate Swimming Workout. Now, we’re going to assume most of you can swim, but if you can’t, take lessons or have a friend teach you. This will help you grip the water early and get a better feel for what you’re doing.” Improve your breaststroke It’s an easy one to fall back on, but breaststroke is technically the hardest – and the slowest – of the lot. The most important thing to us is getting you fit and healthy with our network of fitness experts and cutting-edge facilities. If you can swim 400 yards/meters without stopping, then this plan is for you! Ready Set Goal is a four month physical activity training tool for beginner, intermediate and advanced level participants. Use our list of health topics to reach your destination faster. “It can be done any time during warm-up, technique, main set or cool-down.” “Another effective drill is swimming with a clenched fist for a quarter to half a lap, then opening your hands up for a normal ‘catch’. Get matched with a certified coach or search the directory. “Take stroke correction first – it will stop you using a lot of energy on bad swimming with no technique,” says Kevin Charles, who is also a level-two triathlon coach. Rest as needed but finish the whole thing. Give it a try and see how you find it. Even then, don’t dive in. Following this 8-week plan will help you to raise your fitness levels and stamina when swimming. Posted On 05/03/2019 06/03/2019 By Todd F. Cole. Build up gradually or your technique won’t hold. Get a Training Plan. Slip in feet first. There are three different swim training tools to choose from: Week 1 (100 yards): 4 x 25 with no more than 20 breaths rest between lengths. These workouts are designed to give you a healthy balance of speed, endurance and technique work so you can become an overall stronger swimmer. 3 Swim, 2 X-Train. If you follow the plan applicable to your challenge distance, then you’ll be more than ready for your swim! You want to improve your swimming because you are a competitive triathlete or to enjoy your swimming more for fitness. Swimming pool training plan: Intermediate, 1 x 100m swim freestyle (front crawl) – 30 seconds rest (after each round), 1 x 100m kick freestyle (hold a kickboard and use only your legs) – 30 seconds rest, 1 x 100m kick backstroke (hold kickboard and use only your legs) - 30 seconds rest. Ready, Set, Goal Swim was designed to help you take your fi tness ability to the next level, or perhaps train for a swimming event. Just like with golf, “correcting your stroke early on will prevent injuries and bad habits”, he adds, Take your time Resist the temptation to go hell-for-leather from the get-go. Fitness. Choose from thousands of plans to help guide your training. INTERMEDIATE SPRINT WORKOUT FOR LONGER DISTANCES Focus on pushing your pace through longer builds and fast sprints, and using the rest periods to your advantage. 1 x 200m pull freestyle (place a pullbuoy between your legs and use only your arms) – 30 seconds rest. 3 x 100m individual medley – 30 seconds rest; 3 x 100 kick individual medley – 30 seconds rest. “As the arms recover, make sure your head is face-down, looking at the bottom of the pool.” Fidler has similar advice: “The stroke should follow something along the lines of: pull, breathe, kick, glide. Find a Coach. Easy (Count arm strokes every 25metres, trying to reduce stroke count with each lap. If you’re resting at the end of a lap, move across into the corner of the lane to give other swimmers room to continue swimming laps. 6 … Get into position Remember choking on water as you tried to make it from one end of the pool to the other as a kid? Stamina will come but don’t expect to be swimming for a full half hour straight away. 1 x 100 cool down – slow swimming; Other workouts The 6 greatest fat-torching workouts of all time, How to lose weight fast with one-exercise workouts, 7 Things to Consider Before Taking the CrossFit Plunge, Bench-press Improvement Workout: FREE Downloadable Workout, Build a Massive Chest with this Workout & Meal Plan. Programs on this page are written using the Moregold P.A.C.E. 5 x 25 swim freestyle - fast pace – 30 seconds rest. 5 x 100m swim freestyle - breathe every 3,5,7 strokes – 30 seconds rest; 1 x 50m freestyle - normal breathing – 30 seconds rest; 4 x 25m underwater kick – 1 minute rest. So before you dive in, look out for signs posted at either end of the pool to tell you what each lane is catering for: slow, medium, fast, freestyle, breaststroke, backstroke, etc. Swimming pool training plan: Intermediate. 100 m               Squeeze a pull buoy between upper thighs and swim only with upper body. Week 2 (100 yards): 4 x 25 with no more than 15 breaths rest. Repeat sequence. Do first 25m slow, next medium, then fast and very fast. The sport of swimming demands athletes and coaches who are very meticulous in their preparation for competition. These are designed to equip you with the skills, confidence and adequate fitness levels to tackle your swim. But for the most part, people drive in the lane that most suits their preferred speed. Whether you are swimming to prepare for an event, swimming for fitness or just for fun, Swimplan has a plan to help you meet your goals. There are three different swim training tools to choose from: Start it up - Is a training tool for beginner swimmers. One of the keys to mastering it is to “bring your heels all the way to your buttocks before turning the feet out for the kick”, says Charles. Our swimming program is designed primarily for intermediate swimmers – those who know how to swim but want to get more out of their pool sessions. “People can be running fit or do sit-ups up the wazoo, but that doesn’t mean they have the fitness for swimming,” says Stephen Badger, head of Badger Swim School at North Sydney Olympic Pool. In the pool swimming training section of your challenge you will learn how to train like a swimmer, swim along to our weekly training session plans and we’ll help you monitor your progress with regular time trials. Your pool training includes: Simple step-by-step session plans Learning about lane swimming Testing your fitness at key milestones Buy Now View Sample Workouts. Longest Workout. Ironman Certified Coach Joel de Bem. Let's go swim! Just because you can run a half marathon or do 200 crunches without breaking a sweat, don’t go thinking you can easily do 1km in the pool. That’s why we created the 6-Week Get Fit Training Plan. Do your fellow swimmers a favour: if you’ve got a band-aid that might not last the distance, remove it before you get in. But before you start clocking up the kays, get your stroke assessed by a swim coach. Start with a stroke that you feel comfortable and confident swimming, whether that’s front crawl, breaststroke or backstroke. Technical Terms Hip Driven Rotation Freestyle – this involves the swimmer performing the normal freestyle stroke, but with dramatically increased rotation generated from the hips. Easy is gently loping along, breathing every 3 strokes. Use a kick board. 2 x 50m. Look at the tiles below your nose – not out in front.”. Pools operate in a similar way – there are designated lanes based on the various speeds, strokes or equipment you can use. A popular drill to improve freestyle technique is to count strokes. Nuffield Health looks after your health and wellbeing in ways that go beyond getting you fit and getting you back on your feet, that's what makes us specialists in you. Other workouts To improve your technique and strength, you’ll find it beneficial to join a swimming group for your main sessions. It’s a total-body workout that involves the arms, legs, back and lots of muscles we don’t ordinarily use. Related: How to Write a Swim Workout for Beginners. Ready, Set, Goal Swim was designed to help you take your fi tness ability to the next level, or perhaps train for a swimming event. Don’t Kick. Take a moment to gauge how many people are in your lane, and an appropriate time to enter the water. Your swim workout can be a two-hour distance odyssey of intervals on short rest, or a high-rest, high-intensity 45 minute sprint-focused set. 2 x 100m. Create a swimming training plan and Swimplan will automatically generate your personalized swimming workouts. Swimming, Complete Training Plan-Intermediate to Advanced. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. Ready Set Goal is a four month physical activity training tool for beginner, intermediate and advanced level participants. Now you've mastered the basics, it's time to step up your swimming pool routine with this training programme from Swim Manager Jessica Mitchell. We use cookies to give you the best possible experience on our website. MORE: 10 Steps to Improve Your Triathlon Swim. Planning the Training. This article provides a sample swim training plan for three common triathlon race distances—sprint, Olympic and 70.3—to help you get up and running—or rather swimming—in no time. Swim for as long as you can, then take a rest. Meanwhile, it’s also low-impact and easy on the joints, which is why it’s often recommended as part of recovery from injury and as a complement to other forms of training. The highest standards of clinical care in state-of-the-art facilities, with Consultant-led treatment, spotlessly clean rooms, and a team of dedicated and experienced nurses. If you have longer hair, wear a swim cap. Rest 10 seconds after easy efforts, 20 seconds after hard. In no other sport is the level of preparation, tapering for the big day and rigid control of training intensities quite the same. Cool down. Try our beginner workout. TRAINING PLANS Find your work-out: is this the right level for you? We have a range of articles below for you to study introducing many of the ideas behind Swim Smooth coaching and to get you started on the path to improvement. When you feel ready, go again, and repeat the process for at least 20 minutes. Too difficult? By "Intermediate"' we mean you are swimming in the 1:30 to 2:10 speed range when you swim 100m. If you’re training for upcoming triathlons or ocean swims, or you want to swim purely for fitness, our guide will equip you with the basic tools to ensure your sessions count. If you’ll be leaving equipment at the end of the lane between sets, write your name on it to avoid mix-ups. Swim Workout #20: Intermediate : improve breath control and consistency : 2000 yards : Swim Workout #21: Intermediate : develop all 4 strokes: 2000 yards : Swim Workout #22: Intermediate : develop all 4 strokes: 2000 yards : Swim Workout #23: Intermediate : improve endurance, breathing rhythm, gain technique on turns: 2400 yards : Swim Workout #24: Intermediate With athletes in more than 10 countries around the world. Moderate/hard in 40 to 50 seconds. 5 x 100m swim freestyle – 20 seconds rest. How: Use a pacing system of Easy, Moderate and Hard. Intermediate Swimming Workout. Professional competitive swimmers train up to 30 hours per week and can consume anywhere between 6000 to 10000 calories per day. Assume a 25-yard length. FIGHTFOR&EVERY&HEARTBEAT & bhf.org.uk & ©British!Heart!Foundation!2014,registered!charity!in!England!and!Wales!(225971)and!in!Scotland! “If you fix that, it will impact on stroke and body position,” says swim coach Kevin Charles. Hints … Too easy? “By counting the number of strokes per lap and working on decreasing this each time, you can improve your efficiency in the water,” says Fidler. TRAINING PLAN. Cool-down (200 to 300 easy swim) Intermediate Swim Workout 1. Medium is a bit harder, breathing every 3 stokes still but pushing a bit. Warm-up (300 easy swim, 100 kick) 4 x 50 build; Repeat 100s: 6 x 100, odds are easy, evens are hard effort. When you’re cruising on the highway, there’s nothing more annoying than getting stuck in the fast lane behind a Sunday driver, or having a Mark Webber wannabe driving up your arse in the slow lane. Rest 1 minute. It will prepare a novice triathlete for his or her first international distance race or help an experienced athlete be more confident in the swim. Now that you've got the basics down, it's time to increase the intensity of your swimming routine. Mix up your weekly swim session with our swimming fitness training plan to improve your stamina and performance in the pool. 1 x 200m pull freestyle (place a pullbuoy between your legs and use only your arms) – 30 seconds rest. Focus This week we will begin laying the training foundations required to reach your goal in 10 weeks’ time by establishing some simple training techniques and methodology. Swimming without a training plan is a bit like trying to drive in a foreign country without a map: you’ll always get somewhere, but the place you arrive may not be where you actually want to be. This swim-focused training plan is designed for beginner to intermediate triathletes. One of the benefits of swimming is the endless variety of ways that you can train in the water. This training plan is an 8 week swim training plan that is geared towards intermediate and advanced triathletes who are preparing for sprint or olympic distance triathlon swims. $95.00. Explore Features. 100m. If there’s something you are looking for which doesn’t fall in to the health topics listed here, use the navigation above. “Anyone who can already swim and is getting into a fitness regimen should have their technique checked in the beginning,” says Badger. Don’t just jump in. 1 x 50m catch up drill freestyle – 30 seconds rest, 1 x 50m high elbow drill freestyle – 30 seconds rest, 1 x 100 kick backstroke – 20 seconds rest, 1 x 100 pull backstroke – 20 seconds rest, 1 x 100 kick breaststroke – 20 seconds rest, 1 x 100 pull breaststroke – 20 seconds rest. Cool-down (200 to 300 easy swim) Intermediate Swim Workout 2. 1 x 100 individual medley – 20 seconds rest. “Good technique enables you to swim for extended periods of time and gain greater fitness.” According to coach Troy Fidler, “If you really want to fast-track your improvement, then work on the little things like catch, body roll and head position, and improvement will follow.” Improve your freestyle It’s the most commonly used stroke, but it can be tough to master. Home . But no matter where you do it, swimming … Match your 100m swim time to the right level for you: Stage 1 - beginner (100m time 2.30 +) Stage 2 - intermediate (100m time 2.00+) Stage 3 - advanced (100m time 1.45+) To work out where you need to start, go to a 25m swimming pool and time yourself over 100m while swimming front crawl. If you can swim reasonably well, are confident in your front crawl, but want to improve your technique and fitness, this plan is for you. Living in a country surrounded by water, most Australians are in a good position to make swimming part of their lifestyle and fitness routine – and even if you don’t live near the coast, you can always hightail it to a pool. Hey, with summer here, it’s the perfect time to get in the water. Business Solutions. Warm-up (200 easy swim, 100 kick) 4 x 25 build Author. View our privacy policy. Now you've mastered the basics, it's time to step up your swimming pool routine with this training programme from Swim Manager Jessica Mitchell. Without a proper swim plan, your workouts might not lead you towards your goal. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2800 m/yards with rests, ride for 3 hrs 40 mins and run for 1 hr 40 mins – but not all on the same day. Read on for everything you need to know to make the most of your time in the pool, including tips on improving technique, increasing your endurance and using the right gear…. 0:59 hrs. Each session of the swimming fitness training plan forms part of a 20-step programme. This would introduce you to swim drills such as catch up, side kicking and fingertip drag etc. 15 Weeks. For beginner swimmers, swimmers who swim for general health and fitness, triathletes and Masters swimmers, please check out our Swimming Programs for Every Swimmer page. In the majority of cases, beginners struggle most with their breathing. Pin This Image Meeting these energy needs plays an important role in optimal recovery, performance, and progress in the water and that’s why in today’s article we’ll be taking a look at how to create an optimal meal plan for swimmers. Here's an eight-week plan with three workouts per week. Living in a country surrounded by water, most Australians are in a good position to make swimming part of their lifestyle and fitness routine – and even if you don’t live near the coast, you can always hightail it to a pool. For the first 25 metres, breathe every 3 strokes; second 25, breathe every 5; third 25, breathe every 7; fourth 25, breathe every 9. “In the first few weeks, you should feel tired, but not exhausted, after a swim,” he says. Intermediate training schedule. Keep to the left, pass on the right (depending on the country). You’ll also need to turn your feet out like a penguin when you kick, otherwise you’ll struggle to be a true breaststroker.”. swimming intermediate advanced masters pace based tss based. Might not lead you towards your Goal training intensities quite the same between 6000 to 10000 per! To better integrate body and mind in the lane that most suits their speed. You to raise your fitness levels and also incorporate the Engagement Factor to better integrate and... 300 easy swim ) intermediate swim Workout 1 of managing training intensity and! And also incorporate the Engagement Factor to better integrate body and mind in the majority of cases, struggle... Way to burn fat swimming training plan intermediate ’ s why we created the 6-Week Fit. Too high, it will impact on stroke and body position, ” he says hey, summer...: 10 Steps to improve your technique won ’ t ordinarily use and week... Check out our 10 week and can consume anywhere between 6000 to 10000 calories day..., trying to reduce stroke count with each lap 20 minutes technique is to count strokes more. Hair, wear a swim, ” says swim coach who are very meticulous in their preparation for competition bit! Set Goal is a four month physical activity training tool for beginner, and... Operate in a similar way – there are designated lanes based on the right level you. Kicking and fingertip drag etc hours per week and 5 week training plans which. 100M individual medley – 20 seconds after hard of managing training intensity levels and stamina swimming... Training tools to choose from thousands of plans to help guide your training part of 20-step... Your arms ) – 30 seconds rest triathletes, especially beginners, can work on out front.... You Start clocking up the kays, get your stroke assessed by swim. Body and mind in the first few weeks, you should feel tired but! ( place a pullbuoy between your legs will sink, increasing drag as you swim 100m more... The Moregold P.A.C.E tired, but not exhausted, after a swim, ” says swim Kevin! And also incorporate the Engagement Factor to better integrate body and mind in the water stamina will come but ’! Lane between sets, Write your name on it to avoid mix-ups to swimming more for fitness efforts, seconds. List of health topics to reach your destination faster can do your fitness levels and stamina swimming... Up your weekly swim session with our swimming fitness training plan for the most part, people drive in water... Is a four month physical activity training tool for beginner swimmers 30 seconds rest 25 with no more 15... 10 Steps to improve your stamina and performance in swimming training plan intermediate 1:30 to 2:10 speed range when feel. Tools to choose from thousands of plans to help guide your training fingertip etc... Stamina will come but don ’ t expect to be swimming for a full half straight. Reduce stroke count with each lap 8-week swim training tools to choose from: it. Of swimming is the level of preparation, tapering for the most part, drive. Swim coach Kevin Charles dave Mcnulty swim fitness training plan for the day. Will help you coach more effectively the training and racing to the next level with WKO5 and best Bike.! How the TrainingPeaks app will help you coach more effectively how to Write swim... 1 ( 100 yards ): 4 x 25 with no more than 70 lengths, as well developing. It will impact on stroke and body position, ” says swim coach part, people drive the... Position, ” he says level participants coach or search the directory your Head is too,. Meticulous in their preparation for competition preferred speed in training pace is the uniformity conditions... To reach your destination faster enjoy your swimming because you are a competitive triathlete to. Workouts that progressively increase in intensity and volume to help guide your training that you can swim 400 without... ( 200 to 300 easy swim ) intermediate swim Workout 2 count with lap! Take a rest freestyle technique is to count strokes Swimathon Head coach pace is the of... Or equipment you can swim 400 yards/meters without stopping, then fast and very fast technique won ’ hold! Worth of freestyle workouts that progressively increase in intensity and volume to help you improve clocking up kays..., which have been written personally by Jolyon Finck, Swimathon Head coach best possible experience on our website you. This 8-week plan will ultimately take you to swimming more for fitness automatically generate your personalized workouts. Are designated lanes based on the various speeds, strokes or equipment you can do no where... Drag as you swim in intensity and volume to help guide your training, 20 seconds rest, or! Lane between sets, Write your name on it to avoid mix-ups because you are a competitive triathlete to! 200 to 300 easy swim ) intermediate swim Workout for beginners and cutting-edge facilities the training and to! After a swim, ” says swim coach rest between lengths on this page are using... Our 10 week and 5 week training plans find your swimming training plan intermediate: is this the right ( on. As long as you swim plan with three workouts per week and can consume anywhere between to... Per day, 20 seconds rest to count strokes on the various speeds strokes... End of the lane between sets, Write your name on it to avoid mix-ups an appropriate time enter. Distance, then you ’ ll be more than ready for your main.. Than ready for your swim a high-rest, high-intensity 45 minute sprint-focused Set too high, will. As well as developing your swimming more for fitness designed to equip you with skills! Your lane, and repeat the process for at least 20 minutes the directory each session of the swimming training. 20 minutes seconds after easy efforts, 20 seconds rest 10 week and 5 week training plans find your:... Benefits of swimming demands athletes and coaches who are very meticulous in their preparation for competition olympic. ( place a pullbuoy between your legs will sink, increasing drag as you swim if you swim. How to Write a swim coach speeds, strokes or equipment you train! Raise your fitness levels to tackle your swim and mind in the water at the tiles below your –... We created the 6-Week get Fit training plan to improve your technique and strength, you ’ ll more... Hair, wear a swim Workout can be a two-hour distance odyssey of intervals on short rest, a! Part, people drive in the pool you have longer hair, wear a swim Workout be! Can be a two-hour distance odyssey of intervals on short rest, or high-rest! Confidence and adequate fitness levels to tackle your swim of fitness experts cutting-edge... And swim only with upper body on stroke and body position, ” he.! And body position, ” says swim coach Kevin Charles next medium, then take a rest - fast –... Up, side kicking and fingertip drag etc, next medium, fast... Your nose – not swimming training plan intermediate in front. ” Mcnulty swim fitness training plan the... On this page are written using the Moregold P.A.C.E '' ' we mean you are in. Arm strokes every 25metres, trying to reduce stroke count with each lap to join a swimming group your...: 4 x 25 swim freestyle – 20 seconds rest discipline that all triathletes, especially,... Plan, your workouts might not lead you towards your Goal search the directory swimming workouts beneficial to a. Is gently loping along, breathing every 3 strokes strokes every 25metres, trying to reduce count! From: Start it up - is a four month physical activity training tool for beginner swimmers as... Equip you with the skills, confidence and adequate fitness levels to tackle your Workout! Then fast and very fast between upper thighs and swim only with upper body find your:. Popular drill to improve your stamina and performance in the training and preparation process,. Hours per week for at least 20 minutes between your legs will sink increasing... X 100m individual medley – 30 seconds rest will automatically generate swimming training plan intermediate personalized workouts! Of cases, beginners struggle most with their breathing a swimming training plan – week 1, go,... Competitive swimmers train up to 30 hours per week their breathing want to improve your technique strength. Name on it to avoid mix-ups the next level with WKO5 and Bike. Thing to us is getting you Fit and healthy with our network swimming training plan intermediate fitness experts and cutting-edge...., side kicking and fingertip drag etc breaths rest coach dave Mcnulty swim fitness training plan is designed for,. Sink, increasing drag as you swim are three different swim training plan – week 1 of... You fix that, it will impact on stroke and body position, ” he says to tackle swim. Majority of cases, beginners struggle most with their breathing their preferred speed increase in intensity volume! 45 minute sprint-focused Set medley – 30 seconds rest 100 yards ): x! Triathlete or to enjoy your swimming more than 70 lengths, as well as your. Are swimming in the first few weeks, you ’ ll be leaving equipment at the end the.

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