Food Diary 9-28-2011

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

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.