Meal 1:
* Greek Scrambled Eggs- 1 whole egg, 3/4 cup egg whites, chopped onions sauteed in 1 tablespoon of light butter, 1.5 tablespoons of garlic/herb crumbled feta, salt, pepper, pinch of garlic powder.
* 1 small banana
* 3/4 cup of cantaloupe with cinnamon
* two fish oil capsules
Meals 2, 3, 4, 5:
* 4.5 oz. lean turkey
* 1/2 large banana
* 1 clementine
* 1/2 cup celery
* 1/2 cup carrots
* 20 almonds
* one fish oil capsule
Meal 6:
* 7 oz. Fage® 2% Greek yogurt
* 1 tablespoon agave nectar
* dash of cinnamon
* one fish oil capsule
Wednesday, September 28, 2011
Tuesday, September 6, 2011
John's Swimming Workout Plan: General
Goal: to improve swimming efficiency and endurance
Design: Alternate Swimming Technique, Swimming Endurance, Hypoxic (Interval and otherwise) Training, Resistance Training, and General Cardio
7 Day Program:
Day 1: Mid-line Stabilization, Functional Pull Movements, Finishing Push Movements, Light Cardio
Day 2: 50% swimming technique, 50% swimming endurance
Day 3: Core Strength, Hip Stabilization, Functional Lifts, Medium Cardio
Day 4: Rest
Day 5: 25% swimming technique, 50% Hypoxic Training (including resistance), 25% endurance
Day 6: Core Strength, Functional Pull Movements, Finishing Push Movements, Light Cardio
Day 7: 25% swimming technique, 75% swimming endurance
Stretching will be implemented everyday.
Design: Alternate Swimming Technique, Swimming Endurance, Hypoxic (Interval and otherwise) Training, Resistance Training, and General Cardio
7 Day Program:
Day 1: Mid-line Stabilization, Functional Pull Movements, Finishing Push Movements, Light Cardio
Day 2: 50% swimming technique, 50% swimming endurance
Day 3: Core Strength, Hip Stabilization, Functional Lifts, Medium Cardio
Day 4: Rest
Day 5: 25% swimming technique, 50% Hypoxic Training (including resistance), 25% endurance
Day 6: Core Strength, Functional Pull Movements, Finishing Push Movements, Light Cardio
Day 7: 25% swimming technique, 75% swimming endurance
Stretching will be implemented everyday.
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