Warm up:

• 400 freestyle
• 3 x 150 pull buoy, taking a breath between every 3, 5, 7 strokes
• 3 x 100 front, back, and side kicks

Drills:

• 4 x 50 finger drags
• 4 x 50 catch-up*
• 10 flips turns (at the end of the workout)

Main sets:

• 4 x 100 swim w/ fins, tread water for 30 seconds b/t every 50 meters
• 4 x (50 swim & 50 flutter kicks)
• 4 x (50 freestyle & 50 breaststroke)
• 4 x 200 freestyle

Total distance (in meter): 3,550

* In the catch-up drill, I swim with 1 hand in the front and use the other hand to touch the front hand after pulling the water.

My longest and hardest training is usually in the middle of the week. I am approaching 4,000 meters in a swim workout gradually.

Warm up:

• 400 freestyle
• 3 x (200 pull buoy & 200 flutter kicks)

Drills:

• 4 x 100 1-arm swim

Main sets:

• 3 x ( 3 x 100 descending*)
• 1 x 200
• 1 x 300
• 1 x 400

Total Distance (in meters): 3800

* In the descending sets, I started with 20 seconds of rest between the first and second 100-meter, then I rested for 10 seconds between the second and third 100-meter. I repeated the whole set 3 times.

Brussels sprouts are great for salad because of their crunchy texture and earthy aroma. I first sautee the Brussel sprouts with garlic for 5 minutes

For dressing, I made “basic vinegarette”:

• 3 tablespoons of extra virgin olive oil
• 1 tablespoon of peanut oil
• 3 tablespoon of white wine vinegar

Brussels Sprouts Tomato Salad

Basic vinegarette.

What do you put in your salad?

With only three more weeks left until my first swim meet ever, I worked on my speed in yesterday’s workout.

Warm up:

• 400 freestyle
• 4 x (50 front + 50 back flutter kicks) with fins
• 2 x 200 pull buoy

Drill:

• 4 x 100 hand paddle pulls

Main sets:

• 8 x 25 sprints
• 4 x 50 sprints
• 4 x ( 50 80% speed + 50 sprint)
• 2 x 200 80% speed

Total distance (in meters): 2800 

Canning is a time consuming activity for most of us (but it’s worth of a try on the weekend). Making tomato jam is another way to savor the freshly picked tomatoes during the week besides making basic tomato sauce. I discovered the tomato jam recipe on NY Times a month ago and finally had the opportunity to try it last night. Follow these simple steps, and you will have an excellent tomato jam to enjoy for the rest of the week!

Step 1: Roughly chop any type of tomatoes that you have on hand. I used three different kinds of heirloom tomatoes in this batch.

Step 2: Combing all the chopped tomatoes with:

3/4 cups of sugar
2 tablespoon of lime juice
1 tablespoon of finely minced ginger
1/2 teaspoon of cinnamon powder
1 teaspoon of kosher salt
1 tablespoon of any chopped pepper (I used red poblano pepper)

Step 3: Bring the tomato “stew” to a boil (in about 3 minutes of initial cooking time), then turn the stove to simmer for 1 hour to 1 hour and 30 minutes, depending on how much tomatoes you have in your pot. Don’t forget to stir occasionally to make sure the sugar won’t burnt at the bottom of the pot.

Step 4: After simmering and stirring frequently, you will see the jelly consistency forms in the pot. Turn the heat off and cool the jam for 10 minutes to allow it to gelatinize further. There you have it…tomato jam for rest of the week!

What do you like to make with tomatoes?

Warm up:

• 400 freestyle
• 2 x ( 200 pulls & 200 kicks )

Drills:

• 4 x ( 50 catch drill & 50 swim)
• 4 x 100 1-arm drill

Main sets:

W/ fins:

• 4 x 50 freestyle
• 4 x 100 freestyle
• 2 x 200 freestyle

W/o fins:

• 3 x ( 100 followed by 200) freestyle

Total distance (in meters):  3900

Few things I know about eggs, they contain healthy fats, are one of the only foods that have complete proteins, and are very versatile in cooking (as an emulsifier, egg wash, or can be added to almost every single dessert dish). But eggs are not just eggs; I like my eggs coming from birds that have been fed with worms, bugs, and natural grass - “fine dining” for happy birds.

I often question the quality of the eggs sold in the supermarket. I am always overwhelmed with “organic”, “cage free”, or “free range” labels on the cartons; Although I feel safer buying eggs that have one of the labels from above, the truth behind these labels are often mis-leading.

Thankfully, I am not the only one who is pursuing the perfect egg relentlessly. New York Times has posted an useful guide for your next purchase.While the biggest difference between a true organic and conventional egg is the creamier texture and better taste (and yolks look brighter for organic eggs too), the health benefit of eating organic eggs is worth the extra dollars; pastured chickens lay eggs with more vitamin A and E, and omega-3 fatty acid.

Last but not least, I support raising birds humanely. If we can choose what we eat, why shouldn’t the chickens (or other animals) be granted the same right?

With tomatoes, eggplant, zucchini, yellow squash, and corn still in season, I needed a recipe that can combine all the above ingredients together. I saw the ratatouille recipe on one of my favorite culinary blogs - the Kitchn, and decided to cook the heck out of the vegetables.

Aubergine, gives the stew a soft and spongy texture. Its skin contains nasunin, which protects our brain cell membranes.

Playing with the fire…roasting a red bell pepper on the stove. Roasted pepper makes ratatouille smell smoky, the way I like my vegetable stew.

Roasted tomatoes are easier to cook down; therefore, save time during simmering stage.

Ratatouille…the food, not the movie (a Disney movie; thus the title of this entry).

And dinner is served.

Although I haven’t watched Ratatouille, at least I won’t be the last person to cook the dish!

Are there any more movie titles based on a type of dish or food?

Where I spend 6 to 8 hours a week coaching myself to be a better swimmer.

Warm up:

• 400 freestyle
• 5 x 100 pull buoy

Drill/Main sets:

• 4 x (4 x 50) front, back, & both sides kicks w/ fins
• 5 x 50 1-arm drill
• 4 x 50 dolphin kicks front & back w/ fins
• 4 x 50 finger tip drags
• 10 flip turns with 10-meter sprints
• 10 starts/dives

Total distance (in meters): 2450

Warm up:

• 400 freestyle
• 4 x 50 dolphin kicks w/ kicking board and fins
• 4 x 100 pull buoy

Drills:

• 4 x 100 1-arm  w/o fins
• 4 x 50 flutter kicks w/ fins
• 4 x 50 flutter kicks w/o fins

Main sets:

• 5 x 100 freestyle + backstroke w/ fins (50 for each stroke in every set)
• 5 x 50 freestyle, sprints
• 4 x 100 freestyle, 85% pace
• 3 x 200 freestyle, 75% pace

Total distance (in meters):  3550