Count Down

Have you noticed fun things generally have a countdown.


  • The New Year’s Eve Time Square Ball Drop.
  • Rocket Launches (T-Minus 10, 9, 8…)
  • Football and Basketball game clocks.

There’s something about the anticipation, the fun, the excitement, and the finality of a countdown.

For me, exercising, counting down became a multiplier. When I am swimming laps, I tried to count up, but I’d always lose track or become bored. Now, I count down. I’m focused. I rarely lose track of laps, and It frees my mind to meditate on a mantra of the day. So, if my set is 500 yards in a 25 yard pool, I’m starting at 20, and counting down. This also allows me to count up my strokes or breaths as I swim. I can have two different counts going on at the same time.

I do the same for weight lifting. I will have a 4 sets of 12. I’ll count down 12, 11, 10, 9, 8. When I am doing 60 second planks, I do the same counting down the 60 seconds. Now, occasionally, I’ll push myself and do two extra laps, one more rep, or 10 more seconds.

I find myself much more focused, much more energized, and enjoy exercising. I think less and it becomes more intuitive. So, for your next training session, I suggest, like a NASA rocket launch, you start your count down!

Today’s swim workout:


  • 60 second jogging in place
  • Weights (4 sets)
    • Chest: 12 x 3olb Dumbell Bench Press
    • Back: 12 x 20 lb Dumbell seated pulls
  • Abs:
    • Upper: 15 crunches
    • Lower: 12 knee ups
    • Side: 12 oblique v-ups
    • Back: 12 reverse exercise ball crunches
    • Transvers Abs: 60 Second plank
  • 120 second full body Stretching

At the Pool


  • Active Stretching: Arm Circles and leg swings
  • 150 Freestyle no flip turns
  • 150 freestyle with flip turns
  • 100 Backstroke
  • 100 Breast stroke

Main Sets:

  • 500 yard Kickboard freestyle kick
  • 100 Paddles freestyle
  • 100 paddles backstroke
  • 100 paddles & pull buoy freestyle
  • 100 paddles & pull buoy back stroke
  • 150 paddles & pull buoy freestyle
  • 100 paddles & pull buoy back stroke
  • 150 freestyle (no tools)
  • 100 backstroke (no tools)
  • 150 freestyle
  • 100 backstroke

Cool Down:

  • 300 yard freestyle with paddles and pull buoy
  • 300 yard freestyle
  • Stretching:
    • Shoulders
    • Arms
    • Kneck
    • Hips
    • Calves
    • Legs

Longer day today warranted a 10 minute sauna visit. Lovely day for a swim. See you tomorrow.

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