2016 Outseason Core & Swim Prep Routine
View the OutSeason Core and Swim Preparation Routine page in the wiki here
Please be sure to read / watch the introductory text and videos so you understand the intent of the program
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The OS Core and Swim Prep Routine will be supported by three tools:
- The Routine itself, which will live as a page in the Wiki. It will include pictures, instructions, etc, and you'll be directed to it by links in the Mondays and Fridays of your OS plan. You'll do the routine and be directed to...
- Record your results / update the Team on your progress / plug into the accountability of the squad in a series of JanOS WkX Core WKO's threads lead by Ann Sloan, exactly like we've done in the past with the weekly bike and run-specific threads. I can see our updates as being something like "Timmy checking in to say I did X' of planks, #Y repeats of stretch cords, #Z pushups, for a running cumulative total of A', #B, #C. I also weighed in on Monday and I'm up/down #X towards my goal of #Y. Yay me! Yay you!"
In the meantime, the only piece of special gear you'll need to play along at home is a set of StretchCordz. You'll want the set with paddles. Maybe pick up the modular set on that page, so that you have everything? I just have a set with paddles. And note the colors and resistance. As a frame of reference, my set is blue, purchased in 1990 just out of a D3 college swimming program. These things will start to smoke me near the end of my reps on my 2nd of 3-4 sets. So blue is pretty beefy, I guess is what I'm saying 
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