Hybrid

I wasn't exactly sure where to post this, so if a mod wants to move it, by all means feel free (as if you weren't before lol)

Swim season (my swimming club I'm in, highschool season hasn't started yet) began last Wednesday and I really want to buckle down on swimming (as it's my senior year and I'm gonna be captain) and vastly improve my times. I'm not concerned about improving my lean muscle mass from here till the end of the season. If it happens, great, if not, who cares. So basically, here is what I'm going to do (training, diet, and supplementation) to try to aid in my recovery to help me improve my times and demolish this season!!!

NOTE: You will see the improvisions I have made to drop a little fat. I'm at about 12ish% bodyfat, but the less weight I have to pull through that water the better. I'm going to drop fat for about 4 months then go into maitenence phase, with a small calorie surplus.

Diet:
Meal 1
2 scoops protein powder, 1/2 cup oats (upped to 1 once fat dropped), 1 banana
Workout on Tuesday, Thursday, Saturday (see training). 2 scoops whey + 50g dextrose post-workout
Meal 2
~700calories from almonds/peanuts (more once fat dropped)
Meal 3
2 turkey sandwhiches on 100% whole wheat bread (1/4lb turkey on each sandwhich)
Meal 4
3 slices whole wheat bread, 2 scoops whey (pre-swimming)
Gatorade while swimming
Nature's Valley Oats and Honey bar immediatly post swimming
Meal 5 (as soon as I get home)
Dinner, but my mom always makes it real high protein with complex carbs and veggies
Meal 6
2 scoops calcium caseinate, 1 scoop whey, (some PB or olive oil once I drop fat)

Really the only alteration I've made to my diet (to lose fat) is no fats pre-bed (cuts out some cals), less almonds, and 1/2 cup oats in the morning instead of 2. I had to make almonds my post-post-workout meal as I'm not allowed to eat in school (I go to a techincal school in the morning) but I can sneak almonds into my mouth.

Supplemenation
Morning: 2 Universal Multi-V/Mineral (2 is only 1/3 serving size), 2 Cissus-Rx, 500g Glucosamine 400g Chronition, 1 Lean Green Tea pill
Pre-Bed: 2 Univeral Multi-V/Mineral, 2 Cissus-Rx, 1000g Glucosamine 800g Chronition, 1 Lean Green Tea pill


Training
Tuesday - Legs
Squats (3x8)
Leg Press (3x10
Calf Raise (3x10)
SLDL (3x10

Thursday - Back/Bi
Deads (3x4)
BB Bent Row (3x8)
T-Bar Row (3x8)
DB Curls (3x8)

Saturday - Chest/Maybe tri/Maybe shoulder
DB Bench (3x8)
Cable Flies (3x8)
CG Bench (3x8)
Dips (optional) (3x8)
Standing Military (optional) (3x8)

I'm trying to keep it low volume low intensity so that I won't be too sore and so that I will recover better. I put chest/tri/shoulder on saturday as it's my last hard day of practicing (I get sunday off aside from stroke work) so I will be able to judge how much I can handle then better than lets say Thursday.

I am also really intereseted in any light shoulder/tricep weight exercises/stretches I could do to my shoulders and triceps recovery faster. They both become a huge problem during hard weeks and ache nonstop (even when I'm not using them). The only thing I've done in the past (after I hurt my rotator cuff doing deep backstroke) is bradford press (just the barbell) and some other rotator cuff stuff. Any imput on this?

Thanks for reading my long ass post and thanks for any suggestions!

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Jordan×core

Looks pretty good.

I can't swim this year for high school because we don't ahve a pool to practice at the moment but I'm gonna do it next year.

What strokes do you do?

__________________
How did I fail women studies? I love bitches.

If there is no enemy there is no fight...if there is no fight there is no victor...if there is no victor there is no crown.....now we have a enemy we have a fight and we will win the crown.

Hybrid

Freestyle. And that's it lol. I am horrible at IMs. I'm alright at breast stroke though . Also anything above 100yards I crash and burn in.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Jordan×core

I've swam for 5 years.

Yeah I suck at long distance but I can swim a mean 100 fly and 100 back.

Breast is my worst because I hate the motions :P.

Whats your 100 free time?

__________________
How did I fail women studies? I love bitches.

If there is no enemy there is no fight...if there is no fight there is no victor...if there is no victor there is no crown.....now we have a enemy we have a fight and we will win the crown.

Hybrid

My 100 free (yard) is 50.07 (or something insiginifcant after the 50...)

My 50 free was 23.5 (at WPIALS) but I didn't try too much on it, as I only cared about my 100.... (was in a relay with a chance at making states, we missed it by .3 seconds)

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali