Welcome to Health and Swimming
It's not about losing pounds It's about losing inches and getting Healthy the Natural Way.
This site will document subject's health benefits as swimming becomes the daily routine with the proper Diet and rest.
Subject: Allen Patterson Age: 51
Weight 173 pounds September 16, 2011
Waist 33 1/2 inches
Allen Patterson's Health status September 16th 2011 : POOR
Join Allen's ever expanding daily routine and get in shape. Real Shape!
Allen will only swim freestyle, other strokes stress joints too much.
Today's Workout: November 16, 2011 Day 60
lifted weights
- Bench 3 sets
- Decline Bench 3 Sets
- Incline Bench 1 set
- Dumbell Bench 3 sets
- Tricep push downs 3 sets
- dumbell curls 3 sets
- machine curls 3 sets
- leg extensions 3 sets
Swimming Workout
- 8 50's Free style
- 1 50 kickboard
- Total yards 450
Workout: October 13, 2011 Day 28
Weight 171 pounds
Health status: gettin better
I'm not going to post every workout but the ones I think matter.
Today I swam 10 50's free which is only 500 yards but sprinting will definately
take a toll!
47 sec on the first and 37 on the last.
Increase your speed as you go.
I'm wasted tired tonight! Great workout!
Workout: October 11, 2011 Day 26
Weight 171 pounds
Health status: good
| Set 1 | 200 freestyle warm-up |
| Set 2 | 8 x 50 kick board with Zoomer fins |
| Set 3 | 2 x 50 free |
| Set 4 | 200 pull bouy |
| Set 5 | 2 x 100 1:45 1:50 slowing down so I finished with some 50's. The goal is to increase speed as you go. |
| Set 6 | 2 x 50 free |
| Set 7 | 100 warm-down |
| Total | 1300 yards |
Followed by 2 minutes hot tub and 10 minutes dry sauna
Diet before Workout: 7:30 a.m.
2 cups of black coffee
1 bowl of Cheerios 1/2 banana 2 strawberries with 2% milk
Diet after Workout: noon
1 Strawberry Peanut butter yogurt smoothie (Immediately after workout) 11:00a.m.
6 ounces of Fresh Atlantic Salmon Farm Raised ( fresh wild not available in Ohio now) sauteed in olive oil
2 cups steamed broccoli
1 multi-vitamin
1 glass of apple juice
Water
October 10, 2011 Day 25
After a 2 day rest over the weekend it's time to kick it up a notch.
Weight 171 pounds
Health status: good
| Set 1 | 200 freestyle warm-up |
| Set 2 | 100 kick board |
| Set 3 | 100 pull buoy |
| Set 4 | 5 x 100 1:50 per 100 with a minute rest in between |
| Set 5 | 100 warm-down |
| Total | 1000 yards |
Weight room
| Set 1 | 3 sets bench 10 reps |
| Set 2 | 4 sets tricep push down 20 reps,20 reps,15 reps,12 reps |
| Set 3 | 3 sets curls |
| Set 4 | 3 sets dumbell press |
| Set 5 | 3 sets leg press |
| Set 6 | 3 sets leg extensions |
| Set 7 | 3 sets calf press |
Then back to the pool for a 100 yards easy freestyle to just stretch out the muscles
Followed by 2 minutes hot tub and 10 minutes dry sauna
Diet before Workout: 6:30 a.m.
2 cups of black coffee
1 bowl of Special K with 2% milk
Diet after Workout: 11:00a.m.
1 bag of Dole Spinach Salad kit with 6 ounces of chicken
1 multi-vitamin
1 honey crisp apple
Water
When I Started:
Day 1. September 16th 2011
key point: Start out gradual and leave the pool feeling good. Do not over work yourself in the beginning.
| Set 1 | 150 freestyle warm-up (Take your time) |
| Set 2 | 1 x 50 kick board (kick from the hips and relax your ankles) you may not go anywhere at first, don't give up! |
| Set 3 | 1 x 50 pull buoy (a float between your legs) promotes arm strength |
| Set 4 | 5 x 25 freestyle breathing once every stroke, then breath every 2 strokes on second 25 and so on up to breathing every 5 strokes on the last 25. This is great to get your lungs big! A must! |
| Set 5 | 1x 25 freestyle warm-down |
| Total | 400 yards |
Since September I have gradually added yardage
I swim Monday thru Friday and sometimes once on the weekends.
I lift weights (low weights, hi reps) Monday Wednesday Friday after I swim
Day 22 October 8th 2011
Weight 172 pounds (Down just a pound but I believe muscle is taking place of fat)
Waist 32 inches ( lost 1 inch of fat)
Health status: I can breathe!!!!!! Feeling tired but much better.
| Set 1 | 200 freestyle warm-up |
| Set 2 | 100 kick board |
| Set 3 | 100 pull buoy |
| Set 4 | 5 x 50 freestyle faster each time |
| Set 5 | 100 warm-down |
| Total | 750 yards |