I will be sending out stretch cord workouts that can be done in your backyard or neighborhood pool.  Our area pools are slowly warming up enough to get in, but the thought of being held in "one place at one pace" 

is  more than any swimmer can do for more than 4 minutes.  Ha!

I've included Tempo Trainers in most workouts, as they can assist you in tracking time.  They are not required, but most of you should have one since I gave them out to everyone two years ago.  Oh, yeah - Now I remember....

You can also use a watch, deck mounted clock, or just make a wild guess on how much time has gone by.  

Consider your normal training times.   Example: 2:00 elapsed time = 100 meters

Most workouts are set for around 30 minutes.  

Need a longer workout?   Simply do a few more rounds than listed.

If you should have any questions on how a segment should be performed, 

you can refer to the video clip that is included with each workout. 

1. Swimming Impairs:  Four-weeks of pool-based training cessation can impair swimming performance at the start of the training season in swimmers, underlining the importance of maintaining fitness levels during off-season or swimming detraining. Oh really? Who would have guessed that?
2. How much do we lose?: The 400-meter freestyle performance of swimmers was impaired by approx. 4% after four-weeks of training cessation, mainly associated with reductions in stroke rate, increase in peak blood lactate concentrations, and limited non-swimming specific physical activities during this training cessation period.
   Peak Blood Lactate Concentrations = Think PAIN.  Lots of PAIN.
3. Elite Swimmers 4-Week Detraining: Skeletal muscle oxidative capacity (biopsy from deltoid muscle) decreased by 50% after one week but remained similar during the subsequent weeks. Muscle glycogen gradually reduced. Baseline (peak values) after swimming 200 yards at 90% of swimmer's best time was reduced by 4.2 ~ 9.7 % after 4 weeks. Impairments in performance higher peak values were the combined result of a decline in muscle´s respiratory capacity and diminished oxygen transport system.
   That's a bunch of fancy talk that means your muscles aren't going to work well when you get back after your break.
4. 2 Month Detraining in Swimmers: The impact of 2-months of no training (swimming detraining) on diet and body composition, it was observed that body weight gain (4.8-kg) and body fat gain (~ 4 kg of fat mass) occurs in response to training cessation.
   Did we really need a study for that?!?! Come over to my house and check out my thighs!!!
5. High-Intensity Maintains Performance: Swimmers should be physically active when experiencing the off-season, undertaking mainly moderate and vigorous activities. For example, swim ergometers and even running or cycling for aerobic conditioning, and dryland workouts (such as dry land sports, cross-training or gym-based exercises, could be helpful in minimizing impairments in swimming performance during the transition to the following competitive season.
   Join our Zoom workouts and go for a good-paced walk/run.
6. How Long to Get in Swimming Shape After Covid-19: Many factors will influence the length of time for recovery from Covid-19. Size and speed to reverse these losses will depend on many aspects, such as current fitness level, training history, age, specificity of previous training, and even genetics. However, since the pandemic is not over yet and we do not know when it will end, it is time to attenuate the impairments in performance. Those who manage to remain more active (in a creative and intelligent way) will have fewer problems after this pandemic period.  Thank goodness Masters age groups go up to 100+. I might be that old by the time we start back swimming.
7. Other Tips on Limiting Impairments from Swimming Detraining: First, do not stand around waiting for the end of pandemic as the impairments can be irreversible. Even small amounts of training can help at this stage, so keep working. Second, be creative, but be intelligent (specificity matters a lot), with some alternative options. Volume and intensity progression must be balanced and according to the current state of each swimmer. Workouts must be appropriate to the swimmer's chronological and biological age.
   Incorporate specific swimming "muscle group" exercises which are focused on, but limited to, triceps, lats, torso rotation, and quads