3500 total

12×50 w/:15 sec rest
(4 fingertip drag, 4 catchup drill, 4 fist drill)

4×250 w/:30 seconds rest
(alternate swim/pull by 250)

200 cool down

This is not my salad, but it kind of looks like.

Exercise is only half the equation when trying to get back in shape. Diet also plays a huge role in your weight loss, your energy levels and overall fitness performance. This is not news. You don’t need me, or a dietitian for that matter, to tell you that.

However, there are many fad diets out there that claim to do everything but run on the treadmill for you. I’ve tried several of them. The basic tenet of any key fitness plan is to eat fewer calories than you burn, maintain a healthy mix of carbs/fat/protein and try not to over do it at the wrong times of the day.

I’m presently in a long-distance marriage so I’m cooking for one, which has helped me eat the right kind of meal to lose weight. I bore only myself with my meals. So what do I eat most days?

Breakfast: 3 scrambled eggs w/ guacamole and pepper. 8 oz. orange juice. 1 cup coffee

Lunch: Salad – Mixed greens w/ grilled chicken and honey mustard dressing, Fage yogurt 0% or 2%

Mid-Afternoon Snack: Almonds, unsalted

Dinner: Varies – Usually a protein mixed with vegetables w/ red wine or ONE beer

Desert: 1 or 2 pieces dark chocolate.

I drink at least two liters of water during the day and have recently switched to green tea over coffee.

As you can see the meals are all very simple and east to prepare. They won’t win any culinary awards, but until my wife joins me in Alabama, but they’ll do. I recently made the decision to cut out a lot of my carb intake by ditching Subway for dinner  and turkey sandwiches for lunch. The results thus far have been positive. I probably get more protein than I need, but I’m trying my best to burn it.

The key is not to bleed calories. I pay attention to portion and serving sizes and make sure not to overeat on healthy foods. A salad can turn unhealthy quickly when you pile on the cheese and ranch dressing.

I’ll stick with this meal plan for at least this week and the next before I try to switch it up. That way I avoid a week-long break down with binge eating at lunch and dinner.

Thanks Sara!!

The muscle I think was giving me problems today in the pool.

I’ve always noticed that when I'm swimming cramps seem to come out of nowhere. The worst cramp to me is the arch cramp in your foot. It’s hard to prevent and is tough to get rid off. Hydration is the best way to prevent cramps in your calves, obliques or abs. The arch cramps are usually the result over pointing (flexing) your toes.

The popular notion is to stop and pull your toes towards your knee. I’ve never found that as a productive solution. When your muscle cramps it is contracting, the reaction to “stretch it out” or pull in the opposite direction it is contracting isn’t effective.  So by yanking on your muscle, you’re doing exactly the opposite of what your muscle wants to do. This will only make it hurt worse or, at best, provide temporary relief.

I’ve had success with stopping and finding the contracting muscle and massage it out. This works in your calf and the arch of your foot. My arch cramped today near the end of my workout. Instead of pulling on my toes, I found the cramping muscle near my heel and starting massaging it. After about 90 seconds, the muscle relaxed and I continued my swim (careful not to over point my toe.)

Note: I am not a doctor. Your mileage may vary. The muscle I think was cramping were the abductor hallucis. The muscle in my left foot was soft and squishy, the muscle in my right foot was solid and the size of a golf ball.

3×400 repeats

For the dedicated swimmer, there should be a mutual respect for another swimmer getting in a workout. You’re sharing space six-feet wide, four feet deep and 75 feet long. You’ve got to make it work while you both get a workout in.

There is an expected level of etiquette for swimmers to exhibit when sharing a lane with one or more swimmers. So here are a few rules when you want to share a lane with another swimmer.

1 – When all lanes are full and you’re going to share a lane with one other swimmer, wait for the swimmer to finish his or her current set before asking to share the lane. Don’t just jump in. If it’s just two swimmers, split the lane in half and each pick a side. (The swimmer who was there first gets to pick their preferred side)

2 – If there are already two swimmers in a lane, find a lane where the swimmers look like they’re going your speed. Ask them to share. From there, circle swim counter-clockwise keeping to the right side of the lane.

Note: If a swimmer ever says “No” to sharing a lane. Just ask the lifeguard on duty to enforce the sharing rule.

3. If you see someone standing on the pool deck hesitant to share a lane, volunteer your lane to share! It’s the nice thing to do!

4. If you’re swimming three or more to a lane, try to time the start of your sets so you’re not on top of each other. But if you do happen upon a slow swimmer lightly tap them on the foot and swim out hard to the left to pass. If you are being passed, move to the right of the lane and slow down just a touch to let the other swimmer pass you. Or, if you’re near a wall, stop at the wall and let them go ahead.

5. Be mindful when you swim fly as not to knock the other swimmers in the face.

Hat tip to Sara McClarty for the workout motivation!