Tuesday, September 6, 2011

John's Swimming Workout Plan: General

Goal: to improve swimming efficiency and endurance

Design: Alternate Swimming Technique, Swimming Endurance, Hypoxic (Interval and otherwise) Training, Resistance Training, and General Cardio

7 Day Program:
Day  1: Mid-line Stabilization, Functional Pull Movements, Finishing Push Movements, Light Cardio
Day  2: 50% swimming technique, 50% swimming endurance
Day  3: Core Strength, Hip Stabilization, Functional Lifts, Medium Cardio
Day  4: Rest
Day  5: 25% swimming technique, 50% Hypoxic Training (including resistance), 25% endurance
Day  6: Core Strength, Functional Pull Movements, Finishing Push Movements, Light Cardio
Day  7: 25% swimming technique, 75% swimming endurance


Stretching will be implemented everyday.

1 comment:

Nahohm said...

Hi Coach,

I have recently started swimming after recovering from a ruptured disc.

Training is a very important part of my life and swimming is one of the few things that the Neurosurgeon has said I'm allowed to do.

I'm interested in what you have posted here but could you possibly expand on what everything means? It sounds like something I would like to do!

Thanks


Adam