The swim workouts are back! Since I have a little extra time before school starts, and due to a couple requests from my sister and friends, I’m going to share a recipe and a swim workout with you today. Recipe first!
At the beginning of break, Shelby posted a bunch of holiday cookies on my wall, and among them was this shortbread recipe from The Cookbook Chronicles. We made this the same day we made the Mississippi Mud Pie, since it only took about five minutes to whip together. Since we were making three other things that night, we didn’t want to have a giant pan of shortbread, so we halved the recipe and tried a couple different flavors. We made half of the batch plain and half of the batch vanilla-cardamom. I loved the vanilla-cardamom flavor, but both were fantastic. This shortbread is incredibly tender and light, practically melting in your mouth. It has just the right amount of sweetness, and a hint of cardamom flavor makes these even better. Here’s the recipe!
adapted from The Cookbook Chronicles
1 cup (2 sticks) unsalted butter, softened
3/4 tsp salt
1/3 cup granulated sugar, plus a little more for sprinkling
1 tsp vanilla extract (optional, omit for plain)
2 cups all-purpose flour
1/2 cup, slightly heaping, cornstarch
2 tsp ground cardamom (optional, omit for plain)
Preheat the oven to 325˚F and line 2 10×7 baking pans with parchment paper, or 1 13.9 pan. Cream together the butter, sugar, and salt. Whip until pale and fluffy and increased in volume. Beat in the vanilla (if using). Slowly mix in the flour, cornstarch, and cardamom (if using). Press the dough evenly into the pans. Bake for 15-20 minutes, until the edges of the pan begin to turn golden. The shortbread should still be white. Remove from oven and allow to cool for 30 minutes to an hour, then slice into squares. Enjoy!
And now, what you’ve all been waiting for, the swim workout! It’s been a few days since I got in the pool, so I just did a little of everything today.
Energy System Saturday
200 SKIP (swim, kick, IM, pull)
3x(4×50 @:50, kick/swim, 1×50 easy @1:00)
6x(100 IM @ 5 sec rest, 50 fast free @10 sec rest)
6×200 pull @2:50, 2x(1 negative split, 1 fast, 1 breathe 3-5-7-9 by 50)
Total: 4000 yards
Time: 1 hr, 10 min