Off-Season Training

Hello Team!  I realize that with classes wrapping up next week, exams starting, and graduation looming, staying in shape is probably the furthest thing from your minds!  HOWEVER, for those of you looking for productive study breaks, I've posted a few short workouts below that I hope will inspire you.  During May, June and July, I will continue to post new workouts every few weeks, but as we discussed a while back, off-season training is completely up to you.  The more you are able to do, the easier the transition will be in September.  But if taking a few months off from swimming will rejuvenate you and help you get psyched for the upcoming season, then I support that approach as well.  Bottom line: Maintain your cardio and continue lifting so that we can avoid early-season injuries and start the season strong.  Check the blog periodically for workout ideas!  (Rookies, I will post a quick, easy, 10-minute stretch cord routine that will keep your shoulders strong during the summer months.   Stay tuned...)

WORKOUT #1:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

4 x 200 S/K/P/S (by 200)

Rev Set:

4 x 50 Build @ R:10

100 DPS (Distance Per Stroke)

4 x 50 HD/EZ by 25 @ R:10

100 DPS w/ 4 UW Dolphin Kicks off Each Wall

Main Set:

4 x 200 (Last 50 of each = Hard, otherwise Moderate Pace) 

3 x 150 (Last 50 of each = Hard)

2 x 100 (Last 50 of each = Hard)

1 x 50 All Out

Cool Down: 

150 EZ...............................................................3050 Total Yards

WORKOUT #2:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

600 Swim, every 4th 25 = Kick

4 x 75 K/D/S by 25 

Rev Set:

4 x 50 Freestyle Descend, 50 EZ Back

4 x 50 Choice/Free by 25 Descend, 50 EZ Back

4 x 50 Choice Descend, 50 EZ Back

Main Set:

4 x 50 Choice, 4 x 100 IM, 400 Free Pull w/ Paddles

3 x 50 Choice, 3 x 100 IM, 300 Free Pull w/ Paddles

2 x 50 Choice, 2 x 100 IM, 200 Free Pull w/ Paddles

1 x 50 Choice, 1 x 100 IM, 100 Free Pull w/ Paddles

Cool Down:

150 EZ...............................................................4300 Total Yards

WORKOUT #3:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

400 Swim

300 Pull

200 Kick

Rev Set:

3 x [25 Hard (R:05), 50 EZ (R:10), 75 Hard (R:15), 100 EZ (R:20)]

Main Set:

3 x 200 Free Descend 1-3

3 x 100 (25 Specialty + 75 Free)* work the specialty

3 x 200 Free Descend 1-3 (match first set)

3 x 100 (50 Specialty + 50 Free)* work the specialty

3 x 200 Free Descend 1-3 (match first two sets)

3 x 100 (75 Specialty + 25 Free)* work the specialty

Cool Down:

150 EZ...............................................................4500 Total Yards

WORKOUT #4:    

choose intervals that are appropriate to the type of workout you want!

Warm-up:

300 Swim 

300 Pull w/ Paddles

3 x 100 IM (#1 = Kick, #2 = Drill, #3 = Swim)

Rev Set:

3 x 25 Fly (#1 = Drill, #2 = EZ, #3 = Hard)

125 IM (50 Hard Fly + 25 cruise other 3 strokes... keep IMO)

3 x 25 Back (#1 = Drill, #2 = EZ, #3 = Hard)

125 IM (50 Hard Back + 25 cruise other 3 strokes... keep IMO)

3 x 25 Breast (#1 = Drill, #2 = EZ, #3 = Hard)

125 IM (50 Hard Breast + 25 cruise other 3 strokes... keep IMO)

3 x 25 Free (#1 = Drill, #2 = EZ, #3 = Hard)

125 IM (50 Hard Free + 25 cruise other 3 strokes... keep IMO)

Main Set:

4 x 400 @ R:30

(#1 = EZ Free, #2 = Hard IM, #3 = EZ IM Drill, #4 = Hard Free)

Cool Down:

150 EZ................................................................3450 Total Yards