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!
Tuesday, 11 August 2015
Strength in the pool - session 1/6
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.
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.
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!
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