On Deck

Blaise coaching me into the pool.

Advanced Swim Workout

WARM-UP

• 400 swim

• 300 kick

• 200 pull

• 100 swim

WORKOUT

• 16x50 (1 kick/1 drill/1 swim/1 fast) :50

• 6x200 i.m. (descend 1-3/descend 4-6) 2:45

• 6x100 breast (50 easy/50 fast) 1:45

• 40x25 (10 of each stroke)(work on technique) :35

• 2x400 i.m. (1 perfect stroke/1 fast) 6:00

WARM-DOWN

• 300 easy

TOTAL: 5,700 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!

Haircut

Choppin' LocksI took Blaise to get his haircut yesterday at MadMax Salon in Tucson. Normally he's a Devil in the stylist's chair but for some reason (lollipop) he decided to be a perfect angel.

Reggae In My Ears

Chant a Psalm - Steel Pulse

Babylon System - Bob Marley

Cocody Rock - Alpha Blondy

007 (Shanty Town) - Desmond Dekker

Slave Driver (Live at Leeds 1973) - Bob Marley

Jah Calling - Bad Brains

Dread River - Burning Spear

Why Must I Cry - Peter Tosh

War / No More Trouble - Bob Marley & The Wailers

Handsworth Revolution - Steel Pulse

Jah Houphouët - Alpha Blondy

Old Marcus Garvey - Burning Spear

Fuel & Hydration Quick Tip

I can't say it enough; if you're not fuelling and hydrating properly you're not getting the most out of your workouts! Make sure you are eating the right foods and drinking the right fluids at the right time.

Find your favorite bars and drinks and stock up. Plan out your meals ahead of time so you're not tempted to eat junk food.

It can take discipline to fuel and hydrate right but if you're willing to make that extra effort your performance is likely to increase significantly. If you're not willing to address what you eat and drink you could be greatly limiting your potential.

If you have any questions please ask in the comment section below and remember this is only an opinion. When making any changes to your diet you are doing so at your own risk and should have prior approval from your physician!

Children's Art

Bath TimeIt always amazes me how beautiful children's art can be. Blaise made this drawing in our empty bathtub with water soluable crayons while Sacha and I were getting ready to go out to dinner.

Intermediate Swim Workout

WARM-UP

• 200 swim

• 200 kick

• 200 pull

• 200 swim

WORKOUT

• 10x75 mixed stroke (25 scull/25 drill/25 swim) 1:30

• 4x200 pull (descend 1-4) 3:00

• 16x25 (1 fast/1 easy) :40

WARM-DOWN

• 300 easy

TOTAL: 3,250 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!

Dry Workout

BEFORE JUMPING IN THE POOL:

4x:

• 20 walking lunges

• 10 burpees

• 10 sit-ups

4x:

• 4 pull-ups

• 20 v sit-ups

• 20 right side crunches

• 20 left side crunches

4x:

• 1 minute elbow bridge

• 10 squat-jumps

1x:

• 100 choice sit-ups

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!

Novice Swim Workout

WARM-UP

• 100 swim

• 100 kick

• 100 swim

• 100 pull

WORKOUT

• 200 kick (50 breast kick/50 free kick)

• 2x100 kick (100 breast kick/100 free kick)

• 2x50 kick (50 breast kick/50 free kick)

• 8x75 (25 kick/25drill/25swim) 1:40

• 6x25 (every other lap no breath) :50

WARM-DOWN

• 200 easy

TOTAL: 1,850 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!

2012

Happy New Year SLaMmers!!!

10 Ways to Celebrate NYE

1) Throw a party - I don't know about you but when I think of NYE I think "PARTY!" and what better way to party than in the comfort of your own home. You don't have to have a blowout, just invite a few friends who you won't hate in the morning if they throw-up on your favorite armchair.  

2) Go to a party - If you and your friends have the tendency to go big, this might be a better option than lighting up your own abode. There's nothing like waking up to the destruction of someone else's home, putting in a light obligatory cleanup and slipping out sans steam-cleaning and/or light wall repair duty.

3) Go out to dinner - What better excuse to get dolled up and drop some coin on a fine dining experience than NYE. The vibe on New Year's Eve at a nice restaurant is often better than on any other night of the year; just be sure you make reservations well in advance because walk-ins are often laughed at.

4) See a movie - I'll take in a good movie every night of the year and NYE is no exception. A trip to the big screen is an especially nice option if you don't feel like getting dressed up.

5) Go on a date - There's no better way to tell your significant other how much they mean to you than by spoiling them for the last few hours of the year. The caveat here is to make sure you and your date are romantically on the same page; New Year's tears SUCK. 

6) Watch fireworks - Some cities and towns put on a show and if you're lucky enough to be in one of those locations it can be a really fun way to celebrate with both friends and loved ones. If your town has no such offering, buy your own fireworks and light up the night sky … providing your local laws allow of course.

7) Get out of town - If all the hoopla of taking in the New Year locally is too much, jumping ship is a fine solution. It's likely there are plenty of places close by that you can bail to and celebrate quietly or raucously. Anonymity can be your best friend.  

8) Go on a staycation - If leaving town is too much of a hassle, grab a room at a local hotel and let other people take care of you. You can invite friends to the hotel bar or stay in your room and keep the headcount romantic. The best part is you'll feel like you're miles away and supposing you don't drink too much, you'll likely remember your evening for years to come.

9) Go to a concert - going to see one of your favorite bands is a guaranteed way to remember the New Year and the company you're in for life.

10) Stay home - The least exciting option but one of my favorites, staying at home with a few friends and/or loved ones usually means just the right amount of fun; remember, good food, good drink and good company often make location irrelevant.

Please drink legally and responsibly and HAPPY NEW YEAR!!!

A Sparkling Almond

Almond Creek Sparkling Wine

My choice for a bow basher come midnight New Year's Eve is Almond Creek Sparkling Wine from Trader Joe's. It's definitely no Cristal, Dom Pérignon or even a Veuve Clicquot but at $5.99 a bottle it doesn't have to be.

If you primarily use bubbly to boost your reputation, save a bottle for the next time your accountant stops by; he'll think you're a rockstar.