July-August is holiday and physiological recovery time.
Before beginning training for the new season, it is a good idea to follow a general physical training program (out of the water) in order to get your organism in just the right state to handle winter training loads.
As with every other sport, this “phase” should be tackled progressively and with great caution: we are swimmers, we are used to training in the water, and the impact on solid ground is a bit risky for our joints and tendons.
During this specific period, the main goals are to:
– Increase your aerobic endurance
– Recover the muscle tone (and efficiency) lost during the rest period
– Increase the flexibility of your joints
– Get your organism used to working hard in difficult conditions
You only need a few things to follow a three-week general training plan: good running shoes, a park with a picnic table and benches and a (low and high) bar for pull-ups. Nowadays almost all parks are equipped with a variety of fitness training aids, but we only need those mentioned above.
Let’s see how to make the best use of them for a 3-week plan of 3 sessions-a-week.
WEEK 1
Session 1
15’ easy run
3 x 30 crunches with 30’’ recovery
3 x 6/10 pullups with 1’15’ recovery’
12 bench jumps…
