鍛煉2 – 混合起來
分30分鐘鍛煉的理想方法是做10分鐘熱身，15分鐘主要練習，5分鐘冷卻。根據您的游泳能力，您可以覆蓋從1,000到2,500米的任何地方，因此下面的鍛煉根據您的能力有不同的空間（它將覆蓋1800米）。
它還包含梯子組和IM訓練，這是加強四次衝刺鍛煉的好方法。
暖身：
300米（五分鐘）
4×50踢/游泳（IM命令 – 飛，背，乳房，免費）@ 1:15
主要設置：
400 @ 5:30
300 @ 4:45
200 @ 3:00
100 @ 1:30
冷卻：
300米（仰泳，蛙泳） – 五分鐘
鍛煉3 – 保持步伐
在泳池中最大限度延長30分鐘的最後一步就是加快訓練速度，盡量減少100米重複次數，儘可能減少休息時間。這個練習的重點是鑽入你的身體和大腦，在特定的時間重複設定的距離。
這樣可以提高起搏的耐力和一致性，並且是一項具有挑戰性的訓練（大約一半時間，你的耐力將會真正進行測試，並且你將不得不繼續重複同樣的時間）。定期做這項訓練將幫助你成為一名更好的耐力運動員，並為明年夏天的海洋賽事制定條件。
以1:30速度20×100：嘗試保持每100人相同的速度，每人之間最多只休息10秒。根據您的能力將1:30間隔調整為更快或更慢。隨著你越來越好，你可以降低你的間隔或降低你的速度，或兩者兼而有之。
為了讓這組曲更有趣，你也可以下降你的速度，比如1:20前五個100，下一個五個1:18，然後五個1:16，等等。
請記住，在休賽期間，我們預計我們的時間和奉獻將受到限制。但是最好持續30分鐘，而不是放棄你的訓練，並且必須在下個賽季開始戰勝脂肪！
斯坦福大學的前游泳運動員Alex Kostich即使在保持日常工作的同時，仍堅守著精英級的運動。三屆泛美運動會金牌得主每年還在世界各地參加和贏得眾多的開放水域比賽，並在偶爾的鐵人三項賽和跑步比賽中參賽。
Workout 2 – Mix It Up
The ideal way to divide up a 30-minute workout is to do 10 minutes warm-up, 15 minutes main set, and five minutes cool down. Depending on your swimming ability, you may cover anywhere from 1,000 to 2,500 meters, so the workout below has room for variation according to your ability (it will cover 1,800 meters).
It also incorporates a ladder set and IM training, a great way to intensify your workout with all four strokes.
Warm-up:
300 meters (five minutes)
4×50 kick/swim (IM order – fly, back, breast, free) @ 1:15
Main Set:
400 @ 5:30
300 @ 4:45
200 @ 3:00
100 @ 1:30
Cool down:
300 meters (backstroke, breaststroke) – five minutes
Workout 3 – Keeping Pace
The final way to maximize 30 minutes in the pool is the pace workout, doing as many 100-meter repeats as you can with a minimal amount of rest. The point of this exercise is to drill into your body and brain what it feels like to repeat a set distance at a set time.
This develops endurance and consistency in pacing, and is a challenging workout to boot (about halfway through, your stamina will really be put to the test and you will have to fight to keep repeating the same times). Doing this workout regularly will help you become a better endurance athlete, and condition you for next summer’s ocean races.
20×100 at 1:30 pace: Try holding the same pace for each 100, with only 10 seconds maximum rest between each one. Adjust the 1:30 interval to faster or slower based on your capabilities. As you get better, you may lower your interval or lower your pace, or both.
To make the set more interesting, you can descend your pace as well, doing the first five 100’s at 1:20, for instance, and the next five at 1:18, then the next five at 1:16, and so on.
Remember, during the offseason it’s to be expected that our time and dedication will be limited in the pool. But it’s better to do a quick 30 minutes consistently than to give up on your training altogether and have to fight the fat come the beginning of next season!
