Training Log '98

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

• 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

10 Valentine's Day Gift Ideas for Your Athlete

1.) Massage / spa day - There's no better way to pamper especially if the person you are pampering abuses their body regularly for fitness or sport. TRUST ME ON THIS ONE.

2.) Health resort / Canyon Ranch - Exercise, eat well and enjoy the spa for a few days on location. This is an expensive gift but one that will surely be appreciated and has great potential to be romantic if you and yours aren't too worn out from all the workin' out.

3.) Road I.D. - If you're alive you should wear one of these and as a gift, your loved one will know you really, really care.

4.) Vibram FiveFingers - They may look unusual but they feel absolutely amazing and so do your feet and legs after wearing them for a few days. Warning: wearing normal shoes might start to feel odd and even uncomfortable.

5.) Camelbak - Hydrate, hydrate, hydrate. I don't know a single athlete that doesn't own one of these and couldn't use another. Even if your athlete's sport isn't conducive to wearing one, chances are some of their cross-training activities are.

6.) An intro session with a nutritionist / personal trainer / coach - there are tons of amazing athlete's out there who haven't tapped into their full potential. One way to help them along is to put them in touch with the right people who have the experience and know how to harness it all.

7.) iPod nano - Most everyone I know enjoys listening to tunes when they work out, environment permitting of course.

8.) Heartrate Monitor - this is a really nice gadget to help analyze how your body reacts to athletic activities…

9.) Fitness Journal / Software / fitbit - Keeping track of input and output is often part of an Athlete's routine and more and more companies are putting out products to help; from software and gadgets for the technology geek to a beautifully bound paper journal for the traditionalist, there's no shortage of choices.

10.) Event Tickets - What athlete doesn't like watching their favorite sport live?

Happy (early) Valentine's Day!

-Amanda

Intermediate Swim Workout

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

Advanced Swim Workout

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

Intermediate Swim Workout

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

 

Novice Swim Workout

WARM-UP

• 200 swim

• 100 kick

• 100 pull

WORKOUT

• 200 kick (each 50 gets faster) 4:00

• 2x100 kick (second 100 faster than the first) 2:00

• 2x50 kick (second 50 faster than the first) 1:00

• 100 easy

• 8x50 (25 drill/25 swim) 1:00

• 8x25 (20 yards fast/5 yards easy) :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

BEFORE JUMPING IN THE POOL:

1x:

• 50 crunches

3x:

• 10 burpees

• 20 walking lunges

• 10 sit-ups

1x:

• 50 crunches

3x:

• 1 minute elbow (prone) bridge

• 8 v sit-ups

1x:

• 50 crunches

3x:

• 8 push-ups

• 6 pull-ups

1x:

• 50 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

1x:

• 10x100 (25 kick/25 drill/50 swim) 1:30

6X:

• 4x25 fast :20

• 2x50 fast :45

• 100 easy 2:00

1X:

• 4x200 pull (50 free/50 breast) 2:45

• 16x25 (1 easy/1 no breath) :45

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!

Intermediate Swim Workout

WARM-UP

• 300 swim

• 200 kick

• 200 pull

WORKOUT

• 20x100 (50 kick/50 swim) 1:45

• 3x100 swim 1:20

• 3x100 swim 1:15

• 3x100 swim 1:10

• 16x25 (4 of each stroke) :40

WARM DOWN

• 300 easy

TOTAL: 4,300 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!

Training Log '98

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!

Novice Swim Workout

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!