;)
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.
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
;)
Amanda Beard, FSN, Fox Sports Net, Sports, Swimming | in Sports, Swimming, TV 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
;)
Amanda Beard, Sports, Swimming | in Advanced Workouts, Swimming, Workouts 
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
;)
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
;)
Amanda Beard, Sports, Swimming | in Novice Workouts, Swimming, Workouts 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
;)
Amanda Beard, Sports, Swimming | in Novice Workouts, Swimming, Workouts 
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
;)
Amanda Beard, Sports, Swimming | in Advanced Workouts, Swimming, Workouts 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
;)
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
;)
Amanda Beard, Sports, Swimming | in Novice Workouts, Swimming, Workouts 
WARM-UP
• 400 swim
• 300 kick
• 300 pull
WORKOUT
1x:
• 10x75 (25 kick/25 drill/25 swim) 1:20
• 10x50 (25 underwater/25 swim) 1:00
• 10x25 (20 yd FAST/5 yd easy) :40
• 10x200 (100 FAST kick/100 swim) 3:00
4x:
• 3x50 FAST swim :35
• 50 easy
WARM DOWN
• 400 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!
-Amanda
;)
Amanda Beard, Sports, Swimming | in Advanced Workouts, Swimming, Workouts 
WARM-UP
• 300 swim
• 200 kick
• 200 pull
WORKOUT
4x: (1 round of each stroke)
• 2x50 drill 1:00
• 2x100 kick 1:50
• 2x25 swim :40
1x:
• 4x200 i.m. (descend 1-4) 3:30
• 20x25 free :25
• 4x100 i.m. (descend 1-4) 1:45
WARM-DOWN
• 300 easy
TOTAL: 3,700 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
;)
WARM-UP
• 400 swim
• 300 kick
• 300 pull
• 300 swim
WORKOUT
• 20x25 strong :20
• 6x200 pull (100 free/100 non free) 2:50
• 20x25 strong :20
• 6x200 kick (100 free/100 non free) 3:10
• 20x25 strong :20
• 100 FAST off the block!
WARM-DOWN
400 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!
-Amanda
;)
Amanda Beard, Sports, Swimming | in Advanced Workouts, Swimming, Workouts
WARM-UP
• 300 swim
• 200 kick
• 200 pull
WORKOUT
4x: (1 round of each stroke)
• 6x50 (2 kick/2 drill/2 swim) 1:00
1x:
• 4x100 kick (no board) 2:00
• 4x100 kick (with board) 2:00
4x: (descend rounds 1-4)
• 25 swim mix up strokes :30
• 50 swim mix up strokes :45
• 75 swim mix up strokes 1:10
• 100 swim mix up strokes 1:45
WARM-DOWN
• 300 easy
TOTAL: 4,000 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
;)
