This set is amazing for your cardio fitness and building leg strength. It's a simple, varied way of suddenly realising you've done over 3.5km!
Warm up
400m f/c
8 x 50m kick with kick board on 1:10
400m pull
Main set
200m fly kick (25m back/25m front alternating)
8 x 50m fly on 1:00
200m back stroke kick
8 x 50m back stroke on 1:10
200m breast stroke kick
8 x 50m breask stroke on 1:15
200m front crawl kick
8 x 50m front crawl on 0:55
Cool down
25m choice
25m feet first sculling
Wednesday 4 May 2016
Tuesday 8 March 2016
2 Part Fitness Swim Set
6 x 50m @ 60 sec, descend stroke count
6 x 50m @ 55 sec
6 x 100m @ 2 min/2;15 (25 fly, 75 back)
100m breast stroke recovery
REPEAT ALL OF THE ABOVE (2600m)
8 x 50m fc kick @ 1;10
8 x 50m fc pull @ 1;05
4 x 50m kick, 30 sec squats, 100m pull 30 sec press ups
(1400m)
Cool down with 100m back 100m breast stroke
Sunday 28 February 2016
Simple broccoli and out of it a DELICIOUS stir fry with a twist
"It is a member of the family of cruciferous vegetables along with cauliflower, bok choy and cabbage. These all contain compounds that are linked to improving the body's ability to impede the growth of cancer cells." -Alison Hornby, a dietitian and BDA spokesperson on www.nhs.uk
And this is what I made in honour of those good vegetables, but also as medicine for a cold I wanted to nip in the bud; and it worked!
Chop the following:
Half a red cabbage, green beans and Broccoli
Smash some garlic and slice some fresh ginger (peeling the skin with a tea spoon)
Slice some bok choy into strips
Chuck a spoon of coconut oil into a pan then put in all the stuff that's been chopped, smashed and sliced.
Dry roast unsalted cashews in a separate pan. (this means heat them up under supervision with no oil, until they brown)
Chuck in some whole cherry tomatoes, sugar snaps and water chestnuts (from a tin)
Let the stir fry do it's thing, sprinkle the cashews on just before serving.
A little extra:
What I also did for this meal, is mix 2cm cubes of sweet potato and aubergine in a bowl with olive oil, a pinch of salt and a good cracking of pepper and generous sprinkle of cumin.
I put these to roast on a tin in the oven before I began the stir fry and half an hour later, they make a great addition to this meal!
Really enjoy!
And this is what I made in honour of those good vegetables, but also as medicine for a cold I wanted to nip in the bud; and it worked!
Chop the following:
Half a red cabbage, green beans and Broccoli
Smash some garlic and slice some fresh ginger (peeling the skin with a tea spoon)
Slice some bok choy into strips
Chuck a spoon of coconut oil into a pan then put in all the stuff that's been chopped, smashed and sliced.
Dry roast unsalted cashews in a separate pan. (this means heat them up under supervision with no oil, until they brown)
Chuck in some whole cherry tomatoes, sugar snaps and water chestnuts (from a tin)
Let the stir fry do it's thing, sprinkle the cashews on just before serving.
A little extra:
What I also did for this meal, is mix 2cm cubes of sweet potato and aubergine in a bowl with olive oil, a pinch of salt and a good cracking of pepper and generous sprinkle of cumin.
I put these to roast on a tin in the oven before I began the stir fry and half an hour later, they make a great addition to this meal!
Really enjoy!
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