;)
In the Water They Can't See You Cry: A Memoir - Hardcover available at Amazon, Barnes & Noble, Books a Million, IndieBound and Simon & Schuster or get the eBook version available for Apple products, Kindle and Nook!
Every time you purchase Athena® bottled water, you join the fight against breast cancer!
My FAVORITE sunscreen ever! I seriously don't leave home without it.
If you have any questions please ask in the comment section below and remember this is only an opinion. If you attempt to follow it you are doing so at your own risk and should have prior approval from your physician!
WARM-UP
200 swim
100 kick
100 pull
WORKOUT
3x:
50 kick 1:15
2x25 fast swim :45
50 kick 1:15
4x25 fast swim :45
1x:
200 pull (25 free/25 back)
2x25 (no breath/no interval)
WARM-DOWN
200 easy
TOTAL: 1,600 yd.
If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!
Amanda Beard, Sports, Swimming | in Novice Workouts, Swimming, Workouts BEFORE JUMPING IN THE POOL:
1x:
• 20 Burpees
4x:
• 10 squats
• 10 sit-ups
• 4 push-ups
1x:
• 20 burpees
3x:
• 10 right side crunches
• 10 left side crunches
• 10 crunches
1x:
• 20 burpees
3x:
• 30 second elbow (prone) bridge
If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!
If you haven’t already discovered the website Pinterest I highly suggest hopping on the bandwagon ASAP!
I tend to spend a great deal of my free time surfing this site and by free time I mean sitting at home on the couch, in a waiting room, in line for coffee, while returning emails, even sometimes while I’m working out. It’s become a regular craving for me!
WHAT is Pinterest? Here is their explanation: "Pinterest lets you organize and share all the beautiful things you find on the web. People use pinboards to plan their weddings, decorate their homes, and organize their favorite recipes.
Best of all, you can browse pinboards created by other people. Browsing pinboards is a fun way to discover new things and get inspiration from people who share your interests. To get started, request an invite."
WHY am I rambling about this? Well, I recently bought a house here in my hometown of Louisville, KY, and let me tell you that it has been one of the most challenging, liberating, fun, scary, long and artistic projects that I have taken on since being at FIDM. What am I getting at here? Well, almost 99% of my inspiration has come from Pinterest. It is truly an excellent source for anyone decorating a home.
Here’s how it works: You take images from other websites and pin them (save them) to the boards that you create on your Pinterest page. You can also re-pin ideas to your own boards from other people that are on Pinterest. It’s that simple and makes for and easy sharing of ideas and inspiration from all sorts of places you'd never expect!
If you’d like to check out my ideas for decorating, have a look at my Pinterest page and the board titled For the Home. Lately I’ve been into textures, bold statement pieces and warm colors.
Two other boards well worth looking at are Mane Event (filled with amazing, easy and effortless hairstyles that I often try out) and YUM! You can gauge the latter for yourself but I’ll tell you I’ve made almost half of the goodies on that page and they are tasty!
Here's a link to Amanda's Pinterest page and don't forget to check out my recent 20 Question Tuesday on usaswimming.org. You might like #19! Swim Like A Mom!
-By guest blogger Caroline Stilwell Burckle
WARM-UP
• 400 swim
• 400 kick
• 400 pull
WORKOUT
• 100 i.m. 1:30
• 200 i.m. 3:00
• 300 i.m. 4:30
• 400 i.m. 6:00
• 400 i.m. 6:00
• 300 i.m. 4:30
• 200 i.m. 3:00
• 100 i.m. 1:30
• 16x100 kick 1:45 (1 fast/1 easy)
• 16x50 kick 1:00 (1 fast/1 easy)
• 8x25 undewater kick no breath :45
WARM-DOWN
• 400 easy
TOTAL: 5,600 yd.
If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!
Amanda Beard, Sports, Swimming | in Advanced Workouts, Swimming, Workouts WARM-UP
• 300 swim
• 300 kick
• 300 pull
WORKOUT
4x:
• 2x25 fly :40
• 2x75 (fly/back/breast) 1:20
• 2x100 free 1:40
1x:
• 400 pull
• 20x50 kick (each set of 5 gets faster) 1:00
• 400 pull
WARM-DOWN
• 200 easy
TOTAL: 4,500 yd.
If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!
Amanda Beard, Sports, Swimming | in Intermediate Workouts, Sports, Swimming, Workouts 
Thumb Chafing
I got this lovely little tear today from doing three sets of kipping pull-ups (30 seconds/max rep). For now, a Band-Aid and Neosporin dressing will help to keep infection out.
Remeber, when you are in the gym tape is your friend even if you don't look cool. It's much easier to tape up once than to apply first-aid for days ... like silly me.
BEFORE JUMPING IN THE POOL:
4x:
• 10 jumping squats
• 10 sit-ups
• 10 walking lunges
4x:
• 10 burpees
• 10 v sit-ups
• 5 push-ups
• 5 pull-ups
4x:
• 20 right side crunches
• 20 left side crunches
• 20 crunches
2x:
• 50 choice sit-ups
• 1.5 minute elbow (prone) bridge
If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!
WARM-UP
• 200 swim
• 100 kick
• 100 pull
WORKOUT
• 2x150 (50 swim/50 kick/50 swim) 3:00
• 2x100 (50 swim/50 kick) 2:00
• 2x75 (1 swim/1 kick) 1:30
• 2x50 (1 swim/1 kick) 1:00
• 2x25 (1 swim/1 kick) :40
• 8x50 (2 of each stroke) 1:00
• 8x25 (1 fast/1 easy) :45
WARM-DOWN
• 200 easy
TOTAL: 2,000 yd.
If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!
Amanda Beard, Sports, Swimming | in Novice Workouts, Swimming, Workouts 
