Dr. Phil

April 4th

Tune in for the next episode of...

Attention SLaMmers

Between training, sponsor obligations and prepairing for my book release, I've been extremely busy the past few weeks and haven't been able to give the blog as much attention as I'd like it to have but I promise there are some exciting changes and events coming up so stay tuned!

-Amanda

Outtake

Blue Steel

Here's an outtake from today's photo shoot for my new sponsor Athena Water! ... shot by John Segesta ... hair & make-up by Margarita GoDiva.

Hair & Make-Up

So many choices and only one face to make-up!

Dry Workout

1x:

• 50 crunches

4x:

• 10 body weight squats

• 5 push-ups

• 10 v sit-ups

1x:

• 40 crunches

3x:

• 5 pull-ups

• 10 burpees

1x:

• 30 crunches

2x:

• 20 walking lunges

• 20 sit-ups

1x:

• 20 crunches

1x:

• 1:30 elbow (prone) bridge

1x:

• 10 crunches

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

Advanced Swim Workout

WARM-UP

• 400 swim

• 400 kick

• 400 pull

WORKOUT

4x:

• 4x50 (non free drill) 1:00

• 100 free 1:30

• 4x25 (1 fast/1 easy) :40

1x:

• 8x100 pull (descend 1-4 and 5-8) 1:20

1x:

• 8x100 kick (descend 1-4 and 5-8) 1:40

1x:

• 20x25 (all fast - finish with a flip turn) :40

WARM DOWN

• 400 easy

TOTAL: 5,100 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

Intermediate Swim Workou

WARM-UP

• 300 swim

• 200 kick

• 200 pull

WORKOUT

4x: (a round of each stroke)

• 1x50 (medium speed) 1:00

• 2x25 (15 fast/10 easy) :45

1x:

• 5x100 kick (descend 1-5) 2:00

1x:

• 400 pull ( mix up your strokes)

3x:

• 4x50 (descend 1-4) 1:00

• 4x25 (1 easy/1fast) :45

• 50 easy

WARM DOWN

• 300 easy

TOTAL: 3,350 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

Novice Swim Workout

WARM-UP

• 200 swim

• 100 kick

• 100 pull

WORKOUT

• 8x50 (25 drill/25 swim) 1:15

• 8x25 (15 fast/10 easy) :45

• 3x100 kick 2:00

• 8x25 kick (15 fast/10easy) :50

WARM-DOWN

• 200 easy

TOTAL: 1,700 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!

-Amanda

Swim Mommas

Who hired the clowns?

Mugging with Angi Greene on the Aqua Sphere set. Girls just wanna have fun!

Dry Workout

1x:

• 10 Burpees

3x:

• 25 crunches

• 25 right side crunches

• 25 left side crunches

1x:

• 10 Burpees

3x:

• 1 minute elbow bridge

• 30 second rest

1x:

• 10 Burpees

3x:

• 8 push-ups

• 4 pull-ups

• 10 body weight squats

1x:

• 10 Burpees

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

Set Shot

Hair & Make-Up Poolside

It was cold on the Aqua Sphere set yesterday! I'm always amazed at how photographers can make a dreary day look sunny.

Goggles Galore

Look at the selection of colors! Almost makes me wish I could wear more than one pair at a time.

New Suits

I don't remember how many suits I put on but it was a lot!!! "Do any of these come in flannel?"

New Goggles

I just got my new custom color Aqua Sphere Kayenne goggles and absolutely LOVE them!!! The color was inspired by one of my favorite personalities/motorcycle racers, the great Valentino Rossi!