锻炼2 – 混合起来
分30分钟锻炼的理想方法是做10分钟热身，15分钟主要练习，5分钟冷却。根据您的游泳能力，您可以覆盖从1,000到2,500米的任何地方，因此下面的锻炼根据您的能力有不同的空间（它将覆盖1800米）。
它还包含梯子组和IM训练，这是加强四次冲刺锻炼的好方法。
暖身：
300米（五分钟）
4×50踢/游泳（IM命令 – 飞，背，乳房，免费）@ 1:15
主要设置：
400 @ 5:30
300 @ 4:45
200 @ 3:00
100 @ 1:30
冷却：
300米（仰泳，蛙泳） – 五分钟
锻炼3 – 保持步伐
在泳池中最大限度延长30分钟的最后一步就是加快训练速度，尽量减少100米重复次数，尽可能减少休息时间。这个练习的重点是钻入你的身体和大脑，在特定的时间重复设定的距离。
这样可以提高起搏的耐力和一致性，并且是一项具有挑战性的训练（大约一半时间，你的耐力将会真正进行测试，并且你将不得不继续重复同样的时间）。定期做这项训练将帮助你成为一名更好的耐力运动员，并为明年夏天的海洋赛事制定条件。
以1:30速度20×100：尝试保持每100人相同的速度，每人之间最多只休息10秒。根据您的能力将1:30间隔调整为更快或更慢。随着你越来越好，你可以降低你的间隔或降低你的速度，或两者兼而有之。
为了让这组曲更有趣，你也可以下降你的速度，比如1:20前五个100，下一个五个1:18，然后五个1:16，等等。
请记住，在休赛期间，我们预计我们的时间和奉献将受到限制。但是最好持续30分钟，而不是放弃你的训练，并且必须在下个赛季开始战胜脂肪！
斯坦福大学的前游泳运动员Alex Kostich即使在保持日常工作的同时，仍坚守着精英级的运动。三届泛美运动会金牌得主每年还在世界各地参加和赢得众多的开放水域比赛，并在偶尔的铁人三项赛和跑步比赛中参赛。
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!
