Set Shot

A shot of today's Aqua Sphere set with one of my fave athletes Angi Greene and photographer John Segesta.

PAC-12 Broadcast

The view from my chair.

Check your local TV listings for Women's PAC-12 swimming championships … they will air today on Fox Sports Net. Rumor has it there's some interesting guest commentary!

-Amanda

Advanced Swim Workout

WARM-UP

• 400 swim

• 300 kick

• 300 pull

• 200 i.m.

WORKOUT

1x:

• 16x100 kick (descend groups of 4) 1:40

4x:

• 3x100 free 1:10

• 1x100 breast 1:30

• 1x100 i.m. 1:20

• 100 easy

1x:

• 20x25 (odd laps no breath) :40

WARM-DOWN

• 300 easy

TOTAL: 6,000 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

Intermediate Swim Workout

WARM-UP

• 300 swim

• 200 kick

• 200 pull

• 100 i.m.

WORKOUT

4x:

• 2x100 i.m. (1st 100 perfect stroke/2nd 100 fast) 1:40

• 2x50 free (1st 50 perfect stroke/2nd 50 fast) 1:00

• 2x25 breast (1st 25 perfect stroke/2nd 25 fast) :40

1x:

• 400 pull (breathe every 3rd stroke)

1x:

• 8x100 kick (even laps fast) 1:50

1x:

• 400 pull (breathe every 5th stroke)

WARM DOWN

• 300 easy

TOTAL: 4,100 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

Novice Swim Workout

WARM-UP

• 200 swim

• 100 kick

• 100 pull

WORKOUT

1x:

• 4x100 (50 kick/50 swim) 2:00

1x:

• 2x200 pull (breath every 3rd stroke) 4:00

1x:

• 16x25 (4 of each stroke) :45

WARM DOWN

• 200 easy

TOTAL: 1,800 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

Dry Workout

1x:

• 25 crunches

• 25 right side crunches

• 25 left side crunches

4x:

• 10 burpees

• 4 push-ups

• 4 pull-ups

4x:

• 10 walking lunges

• 10 v sit-ups

• 10 body weight squats

3x:

• 1 minute elbow (prone) bridge

• 30 second rest

1x:

• 25 crunches

• 25 right side crunches

• 25 left side 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

I'm Back

I've been away from the cyber world for the past few weeks due to a crazy schedule and want to thank all of you for staying tuned. Let the blogging begin!

-Amanda

Novice Swim Workout

WARM-UP

• 200 swim

• 100 kick

• 100 pull

WORKOUT

3x:

• 25 fly :50

• 50 kick 1:10

• 75 free 1:30

1x:

• 8x25 (2 of each stroke) :45

1x:

• 4x100 pull 1:40

1x:

• 8x25 (2 of each stroke) :45

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!

-Amanda

Valentine's Cider

RED HOT!

• 1 gal of apple cider

• 1.5 qt of ginger ale

• 5 oz red hot candies

• 4 cinnnamon sticks

• 10 whole cloves

Mix the cider and ginger ale into a pot over low heat on the stove top. Put the cloves and red hots into an infuser ball/clamp and drop them in the mixture. Add Cinnamon sticks, let simmer then serve!

HAVE A HAPPY VALENTINE'S DAY!

-Amanda

Advanced Swim Workout

WARM-UP

400 swim

400 kick

400 pull

WORKOUT

4x:

200 pull 3:00

8x25 swim :40

1x:

400 i.m. (50 drill/50 swim)

4x:

100 pull 1:30

4x25 swim:40

1x:

400 i.m. (50 drill/50 swim)

4x:

50 pull :50

2x25 swim :40

1x:

400 i.m. (50 drill/50 swim)

WARM-DOWN

300 easy

TOTAL: 5,500 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

Intermediate Swim Workout

WARM-UP

• 400 swim

• 300 kick

• 300 pull

WORKOUT

• 4x100 free 1:30

• 3x100 (even laps free/odd laps breast) 1:40

• 2x100 (even laps free/odd laps back) 1:40

• 1x100 (even laps free/odd laps fly) 1:40

• 4x200 (pull/descend 1-4) 2:40

• 16x50 (best stroke/odd laps FAST) 1:00

• 20x25 (every other no breath) :40

WARM-DOWN

• 300 easy

TOTAL: 4,400 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

1x:

• 4x100 (25 kick/50 drill/25 swim) 2:00

1x:

• 2x50 fly FAST 1:00

• 50 easy

• 2x50 back FAST 1:00

• 50 easy

• 2x50 breast FAST 1:00

• 50 easy

• 2x50 free FAST 1:00

• 50 easy

1x:

• 8x25 (1 easy/1 fast) :40

WARM-DOWN

• 200 easy

TOTAL: 1,800 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