Warm up
200m f/c pull
100m f/c kick with torpedo arms or kick board
<50m fly kick
<50m fly
Drills
4x100m as
50m doggy paddle with a long reach UNDER THE WATER and HEAD UP and
50m f/c
2x100m as
50m otter this is an isolation of the triceps so keep your elbows close to your hips and don't move your shoulder. really focus on pushing your hand all the way back to fully extend your arm.
GET OUT OF THE POOL 10 PRESS UPS FOR FEMALE, 20 FOR MALE- drop to your knees if you need to.
50m f/c
Swim set
4x100m @ 8/10 RPE 30 seconds rest between sets.
Cool down and skills
4x20m fly kick - Practice leading the kick from your head and shoulders (like nodding or mini diving) , keep your legs long and together, relax and let your joints move.
Tuesday 11 August 2015
Garlic mushroom and Stuffed pepper Salad
As with the previous salads spill the kale into the bowl, tear up some baby gem lettuce.
No honey or oil with this one as the prepared roasted butternut squash and garlic mushrooms will provide a flavoursome coating for the greens.
Chop a generous portion of mushrooms. Crush and dice a clove of garlic and chuck into a frying pan to heat up with some butter or rapeseed oil.
When the oil is sizzling, put the chopped mushrooms in the pan to brown. Once the mushrooms are done, leave them to cool.
Check on the chili; make sure it's not burning!
when it's all cool, add the squash, mushrooms and cherry tomatoes into the leaves and give it all a good stir.
Pop the pepper on the side and you're done!
Enjoy!
Monday 3 August 2015
Windrush Lido session 03/08/15
A Unilateral breathing RIGHT
SIDE
B Unilateral breathing LEFT
SIDE
C Bilateral breathing
D 3/4 catch up (Don’t wait
fully until the hands reach each other but do a longer glide with the supporting
arm)
E Eyes ahead (normal f/c but
holding the head higher than normal to continuously look ahead. Watch your
hands as they enter the water and make sure that they are coming in inside the
margins between centre line and outside of shoulder. Also watch for bubbles
around your pull, careful entry and good catch to minimise bubbles created.)
F Sighting. If you’re
comfortable with sighting then practise a more efficient “look” without
bringing your head out too high and definitely not using it to breath. If not,
then try this on bilateral breathing; pull, breathe, look along the length of
the arm. (as a 1 2 3 rhythm)
G Torpedo sculling ( try to
keep a soft elbow but not to bend it; initiate the movement from the shoulder;
palms facing downwards, small movements.)
H Kick only (either with a kick board or torpedo arms and lifting head to breath or breathing with an arm stroke.)
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Wednesday 8 July 2015
Big veg salad
This one is a little bit of everything so adapt it to what you like:
The leafy part is a big bag of kale and some rocket, drizzle honey over the whole lot and a squeeze of lime. Mixing the honey up is a nice idea too, for example, use cinnamon honey or lemon honey.
Next are the peppers:
These can be a mixture of colours, either washed and raw or roasted. Roasted sweet red peppers work really well in a salad, lightly oiled and put in the oven or under the grill until the edges start burning.
Tear up some mozzarella and chuck that in on top of the leaves and peppers.
Add in some small rings of raw carrot for a good bit of crunch and some cherry or plum tomatoes.
Throw some half moons of cucumber and basil in for freshness.
Raw sugar snaps are a great addition as they're sweet and crunchy.
Mix the whole lot up and finish by depositing generous blobs of hummus all over the top of the salad. This goes really well with the raw carrot and sugar snap peas.
Yum!
The leafy part is a big bag of kale and some rocket, drizzle honey over the whole lot and a squeeze of lime. Mixing the honey up is a nice idea too, for example, use cinnamon honey or lemon honey.
Next are the peppers:
These can be a mixture of colours, either washed and raw or roasted. Roasted sweet red peppers work really well in a salad, lightly oiled and put in the oven or under the grill until the edges start burning.
Tear up some mozzarella and chuck that in on top of the leaves and peppers.
Add in some small rings of raw carrot for a good bit of crunch and some cherry or plum tomatoes.
Throw some half moons of cucumber and basil in for freshness.
Raw sugar snaps are a great addition as they're sweet and crunchy.
Mix the whole lot up and finish by depositing generous blobs of hummus all over the top of the salad. This goes really well with the raw carrot and sugar snap peas.
Yum!
Tuesday 7 July 2015
Tri colore salad
Really simple, really yum
In a glass bowl, halved cherry tomatoes, cubes of mozzarella, scoops of a very ripe avocado and fresh basil leaves.
Top with a sprinkle of extra virgin olive oil, Worcestershire sauce and cracked black pepper.
Toss it all up and eat straight from the bowl!
I generally eat a whole avocado, a whole ball of mozzarella and half a punnet of cherry tomatoes.
In a glass bowl, halved cherry tomatoes, cubes of mozzarella, scoops of a very ripe avocado and fresh basil leaves.
Top with a sprinkle of extra virgin olive oil, Worcestershire sauce and cracked black pepper.
Toss it all up and eat straight from the bowl!
I generally eat a whole avocado, a whole ball of mozzarella and half a punnet of cherry tomatoes.
Kale and lime salad
For Fiona,
I said I'd post a few salad ideas up here for delicious healthy meals. Generally when I make salads, I just make them up, throw a few things together and think about what could make them feel more like a meal and less like a side.
A really nice thing to prepare, that can last for a few salads, or meals is roasted butternut squash triangles.
Cut a butternut squash (leave the skin on but give it a good wash) in half width ways and length ways then slice it all up into thin triangles. Keep the seeds for later. I preheat my electric oven to 180 degrees and lightly oil the squash in a big bowl with a little salt and a lot of pepper.
Pop that in the oven and leave for about half an hour.
I clear the pulp from the seeds and leave them to soak for at least 10 minutes in a mug of boiled water, again with a little salt. I generally leave them to soak the entire time the squash is cooking because I then use the same tray (so I don't need more oil) to spread the seeds out on, and use the remaining heat from the oven (once turned off) to dry the seeds to they can be added to the salad to give a crispy nutty flavour.
The leafy part of the salad is made up of Cos or Romaine or Gem lettuce, rocket and a big bag of kale. Don't go too mad on the leaves because you'll need to leave room for the other stuff. Make sure it's all washed and drained or dabbed with a kitchen cloth so the salad isn't too soggy.
Mix some goats cheese into the leafy part before adding the other veg and squash.
The other veg that goes in; chopped in half cherry tomatoes, carrot (if you like) and very tiny and thin triangles of half a lime.
Sprinkle your dried squash seeds on top and squeeze the other half of the lime over the top and you're done!
Enjoy!
I said I'd post a few salad ideas up here for delicious healthy meals. Generally when I make salads, I just make them up, throw a few things together and think about what could make them feel more like a meal and less like a side.
A really nice thing to prepare, that can last for a few salads, or meals is roasted butternut squash triangles.
Cut a butternut squash (leave the skin on but give it a good wash) in half width ways and length ways then slice it all up into thin triangles. Keep the seeds for later. I preheat my electric oven to 180 degrees and lightly oil the squash in a big bowl with a little salt and a lot of pepper.
Pop that in the oven and leave for about half an hour.
I clear the pulp from the seeds and leave them to soak for at least 10 minutes in a mug of boiled water, again with a little salt. I generally leave them to soak the entire time the squash is cooking because I then use the same tray (so I don't need more oil) to spread the seeds out on, and use the remaining heat from the oven (once turned off) to dry the seeds to they can be added to the salad to give a crispy nutty flavour.
The leafy part of the salad is made up of Cos or Romaine or Gem lettuce, rocket and a big bag of kale. Don't go too mad on the leaves because you'll need to leave room for the other stuff. Make sure it's all washed and drained or dabbed with a kitchen cloth so the salad isn't too soggy.
Mix some goats cheese into the leafy part before adding the other veg and squash.
The other veg that goes in; chopped in half cherry tomatoes, carrot (if you like) and very tiny and thin triangles of half a lime.
Sprinkle your dried squash seeds on top and squeeze the other half of the lime over the top and you're done!
Enjoy!
Friday 26 June 2015
Salty Sea Dog 23rd May '15
Following my panic from the previous post I swiftly searched for relatively accessible events to throw myself into for Tenby practice. Check out Votwo open water swims if you fancy some swim only events.
Salty Sea Dog was perfect; the only sea swim I could make before the Long Course Weekend and the 3.8km Ironman distance, so on the back of my adrenaline rush, I clicked to book.
I had to cancel on work to attend but I've been working weekends ever since I started my first job 10 years ago and got over the guilt when Mum and I arrived at Boscombe to see this:
Look at that! I am a convert; English beaches can be a nice place to spend the day(s). We'd had a good drive down and arrived in plenty of time to have a fairly relaxed start, although with me there's hardly such thing as arriving in good time; no matter how early I arrive I somehow find enough things to keep me flustering my way to the start.
Felt good to begin though.
So let's get to the interesting bit. It was a run-in start, the horn sounded and everyone standing under the tent made a run for it (some at walk and others, myself included, a heartily confused half jog).
The sea was pretty cold (about 13 degrees) but, with time,
you get used to these things and for once it didn't really bother me too much. The course was simple; 3 laps of a rectangle that went about 100m out to sea then followed the coast. Being an amazing summer's day, visibility was perfect and for once, my tinted and fogged goggles came in handy!
I thought I was getting into the rhythm pretty well considering the cold and was revelling in the fact that what I thought was going to be a tough event was actually rather enjoyable.
I thought wrong.
Looming just 1 or 2 feet below me in the cold English sea was THE - BIGGEST jellyfish I'd EVER seen.
Salty Sea Dog was perfect; the only sea swim I could make before the Long Course Weekend and the 3.8km Ironman distance, so on the back of my adrenaline rush, I clicked to book.
I had to cancel on work to attend but I've been working weekends ever since I started my first job 10 years ago and got over the guilt when Mum and I arrived at Boscombe to see this:
Look at that! I am a convert; English beaches can be a nice place to spend the day(s). We'd had a good drive down and arrived in plenty of time to have a fairly relaxed start, although with me there's hardly such thing as arriving in good time; no matter how early I arrive I somehow find enough things to keep me flustering my way to the start.
Felt good to begin though.
The sea was pretty cold (about 13 degrees) but, with time,
you get used to these things and for once it didn't really bother me too much. The course was simple; 3 laps of a rectangle that went about 100m out to sea then followed the coast. Being an amazing summer's day, visibility was perfect and for once, my tinted and fogged goggles came in handy!
I thought I was getting into the rhythm pretty well considering the cold and was revelling in the fact that what I thought was going to be a tough event was actually rather enjoyable.
I thought wrong.
Looming just 1 or 2 feet below me in the cold English sea was THE - BIGGEST jellyfish I'd EVER seen.
Wednesday 27 May 2015
PHA Training 3 (all on the STEP)
For Jill,
I've not put a PHA plan on here for a while, so thank you to Jill who I met in the gym today! We worked together to give her something new to beast her body back in to shape.
Here it is; simple yet effective; and as with all these plans, can be easily modified to make it easier, harder or much much harder!
We based all the exercises around a STEP with 4 raisers each side.
Step Ups
60 seconds of steady speed -left up- right up- left down -right down, then changing the lead leg half way through.
Press Ups
Position your hands at the narrow end of the step in a plank or press up position. Squeeze your glutes (bottom) and abs (tummy) tight then slowly lower yourself down, bending at the elbows only; go only as low as you can keep good form - watch for the curve in the lower back! we don't want it! squeeze tight on the way up to avoid the back dipping.
10 reps
Backward Lunges
Keep one food planted solidly on the step and begin with the other leg behind you in a lunge position. keep the body tall and upright and think TALL when pushing up through the front leg. Keep everything tight as this will help with balance too. Lunge back on to the floor.
10 reps on each leg
Tricep Dips
Start by sitting on the step, hands placed by your hips and fingers facing forwards. take your weight through your arms as you move your bottom off the step to "sit" in the air in front of your hands. Fix your upper body and lower your weight through your arms, bending at the elbows only. Go as low as you can to feel the triceps work hard.
10 reps
Side Lunge
Stand at the side of the step. Keep one foot on the step and start with the other on the floor. You should look like you're squatting. keep your chest as upright as possible. push through the leg that's on the step to stand tall and tap the "floor foot" up onto the side of the step to meet your other foot and then place your "floor foot" back down.
10 reps on each leg
Shoulder Press
Start with your hands on the floor as close to the step as you can get them, and your feet/knees on the step. You should feel like you're about to do a handstand. lower yourself head first, down to the floor, with all the weight through your arms and shoulders and back. Press up again.
If you're not sure about having your head lower than your hips, take some dumbbells (go fairly heavy) and standing with feet hip-width apart and abs tight, press the dumbbells above your head and lower back down.
10 reps.
Try doing all 6 exercises without a rest in between, then allow yourself 30-120 seconds before you repeat the circuit 1-4 times.
One circuit should take 5-7 minutes!! Easy right??!!
Enjoy!
I've not put a PHA plan on here for a while, so thank you to Jill who I met in the gym today! We worked together to give her something new to beast her body back in to shape.
Here it is; simple yet effective; and as with all these plans, can be easily modified to make it easier, harder or much much harder!
We based all the exercises around a STEP with 4 raisers each side.
Step Ups
60 seconds of steady speed -left up- right up- left down -right down, then changing the lead leg half way through.
Press Ups
Position your hands at the narrow end of the step in a plank or press up position. Squeeze your glutes (bottom) and abs (tummy) tight then slowly lower yourself down, bending at the elbows only; go only as low as you can keep good form - watch for the curve in the lower back! we don't want it! squeeze tight on the way up to avoid the back dipping.
10 reps
Backward Lunges
Keep one food planted solidly on the step and begin with the other leg behind you in a lunge position. keep the body tall and upright and think TALL when pushing up through the front leg. Keep everything tight as this will help with balance too. Lunge back on to the floor.
10 reps on each leg
Tricep Dips
Start by sitting on the step, hands placed by your hips and fingers facing forwards. take your weight through your arms as you move your bottom off the step to "sit" in the air in front of your hands. Fix your upper body and lower your weight through your arms, bending at the elbows only. Go as low as you can to feel the triceps work hard.
10 reps
Side Lunge
Stand at the side of the step. Keep one foot on the step and start with the other on the floor. You should look like you're squatting. keep your chest as upright as possible. push through the leg that's on the step to stand tall and tap the "floor foot" up onto the side of the step to meet your other foot and then place your "floor foot" back down.
10 reps on each leg
Shoulder Press
Start with your hands on the floor as close to the step as you can get them, and your feet/knees on the step. You should feel like you're about to do a handstand. lower yourself head first, down to the floor, with all the weight through your arms and shoulders and back. Press up again.
If you're not sure about having your head lower than your hips, take some dumbbells (go fairly heavy) and standing with feet hip-width apart and abs tight, press the dumbbells above your head and lower back down.
10 reps.
Try doing all 6 exercises without a rest in between, then allow yourself 30-120 seconds before you repeat the circuit 1-4 times.
One circuit should take 5-7 minutes!! Easy right??!!
Enjoy!
Sunday 24 May 2015
3 Months to go until the Tenby Long Course Weekend
I honestly don't recall how I come to be booked in for these masochistic events. All I know is that in 3 months time I'll be subjecting myself to the longest cycle I've ever done and my very first marathon on the SAME WEEKEND, of course with a light 2.4 mile warm up swim the day before, making this an Iron Man of sorts.
I've realised I don't know much about the event or the terrain so, as I write this, I'm on the website freakforming myself (a mixture of informing and freaking out!) My eyes landed on this paragraph and my heart shot up into my mouth- good job I'm about to go for a run; I now have a lot of adrenaline to get rid of!
More than 7000 competitors have attempted the difficult terrain and challenging weather conditions on this punishing route since its first race in 2010. Of last year’s 200 Long Course Weekend athletes, only around half could manage to cross the finish line and collect the final piece of the event’s unique medal design.
But do you know what I'm thinking? NO WAY IN HELL am I going to be amongst that 50% that give up.
I've realised I don't know much about the event or the terrain so, as I write this, I'm on the website freakforming myself (a mixture of informing and freaking out!) My eyes landed on this paragraph and my heart shot up into my mouth- good job I'm about to go for a run; I now have a lot of adrenaline to get rid of!
More than 7000 competitors have attempted the difficult terrain and challenging weather conditions on this punishing route since its first race in 2010. Of last year’s 200 Long Course Weekend athletes, only around half could manage to cross the finish line and collect the final piece of the event’s unique medal design.
But do you know what I'm thinking? NO WAY IN HELL am I going to be amongst that 50% that give up.
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