I cooked for my family🥇. 1.The meat is pork(cutlet). -I seasoned it and salted the meat. -Then i put it in the oven with water. 27min on 250*C, 50min on 200*C. -Then choped it up and cooked it in a pan with rosemary and GEE. 2.The rice. -Cooked the rice in a rice cooker. -The rice contained wallnuts, avocado and honey. My idea🙃. 3. My mom made the salad..... It was delicious. Check the photos!

Went pretty well and I'm happy with the results considering I was sick at this gala 100 back 1.16 took off 1 and a half second It felt pretty strong but the last 25 wasn't great, so I'm working on that 100IM 1.17 took 2 seconds off, focused especially on technique and had the best breaststroke I've ever felt at a gala 50 fly 34.3 took off a second too, focused on technique instead of speed on this one, and focusing on that actually helped my speed far more than the last time I swam the 50 fly 50 free 29.10 last event of the day and all my energy was drained and at this point I was functioning off panados, so I added 1.5 secs. I didnt have the best start, and I breathed way too many times than necessary. But it's ok, I'm not upset about it. And know I can learn from the whole gala and what to focus on.

Kudos to David for teaching this, it worked wonders for me in the gym and in the water! Focusing on being present and putting as much intent as possible into the current rep makes a lot of difference. And it also helps to take away the disappointment if you don't reach the number of reps planned for that given set, be it in the gym or in the water, because you know you did your best during the execution of the reps you managed. It helps to enjoy the process more, not only be focused on external cues. Because we get "infinitely" reps in during swimming (x amount of turns, strokes, underwater kicks, etc.), being present in the moment will pay dividends in the long run.

Part 2 - Switzerland 200 Breaststroke - unfortunately this did not go anywhere close to what I had hoped, nor even as good as a week before in Ireland. Bad night sleep in hotel, very hot which probably had some affect on results but not happy about my performance. 100 Breaststroke - here too, not a great performance, added time but somehow managed to be reserve for the final. Unfortunately did not get the opportunity to swim again. 200 Fly - not at all happy with my performance here, gained almost 6 seconds to my last time. All I can say is exhaustion took over in the back hundred as the first half went ok, but perhaps went out a little too fast on the first half. Was really disappointed with my performance here. Also swam in relays, got DQ’d on 4x200 free, but managed a slight PB in the 4X100 medley in Breast, and on last day in 4X100 free relay also got a tiny PB on my 100 free by 0.57 seconds so while my individual races did not go well, I did perform quite well in my team events. Again general exhaustion coming into the end of season I think played a significant role, and also nerves caught me by surprise this year.

Part 1 - Ireland 100 Breast - gained some time on my PB (+1.02) but still made it to the A final, unfortunately added another 0.09 to my time and finished 8th. 50 Fly not at all happy - added 1.28 and needless to say did not make it to any final. 50 Breast swam a tiny PB -0.03 and made it to the B final, there I managed to improve again by a tiny amount 0.10. 100 Fly complete disaster. This completely shook my confidence. Nothing went right. Goggles filled with water and just nothing felt right about the race. Wanted to quit right then and there but after a bit of deep breathing I managed to work through it a little and got myself ready for the 200 IM which I generally feel I am not very good at. 200 IM - surprisingly I managed to swim a PB dropped 0.48 and made it into the A final. That unfortunately did not go as well as the prelim but I will take it. 400 Free went ok, though added a little time. 200 Breast - in prelims dropped 0.77 seconds and made it to the A final, again in the final added time again but was reasonably happy with the end result. Last day 400 IM - Had a massive panic attack about 30 minutes before I had to go to the call room. Managed to calm myself down and relax enough to go do the race. Swam a much better race than I thought I would, gained a little time but considering where I was 45 minutes earlier I was pleased, also made it to the A final which was a great boost. I decided not to swim the final as I was exhausted from the week, but ended on a high nevertheless and I knew I had to do it all again the following week in Switzerland, but a lot less racing. All in all a good experience, realised I don’t really know how to race with prelims and finals as this is not really common in Switzerland except in the bigger meets. Things like how hard to race in the prelims and then still have enough in the tank (even with a rest) for finals. Also realised I have still some work to do with nerves/anxiety - first time in a long time that I had to work through such emotions.