My 14 year old's christmas break work out.

He is on the water polo national development team. I thought he got a christmas break, but I just received the holiday schedule. I posted the first half just for fun. After new years he goes back to more intensive training.

By the way, he is in it because he loves it. Wasn't his parents idea.

December 26 th, 2016 Dryland: Run 2.5km, [2x (15 push-ups, 200 sit-ups (10x10), 25m lunges, 15 burpees)] WU – 100m flutter kick & 400m reverse I.M Drill Set 1 – 3x100m Free on 15sec rest Set 2 – 3x200m Free on 3:30 or 15sec rest Set 3 – 6x150m Breatstroke on 15sec rest Set 4 – 6x100m Free on 1:45 or 15sec rest Set 5 – 12x75m Free on 1:20 or 15 sec rest Set 6 – 12x50m Free on :55 or 15 sec rest Note: Please take only 1min rest between each set Cool Down 300m Backstroke easy Static Stretching/flexibility: 15min December 27th, 2016 WP Activation 15min Warm Up: 200 Free, 200 Back, 100 Breast, 100 Kick, 100 Eggbeater 4 x 50m Sprint Series 1. Easy/Fast 2. Fast/Easy 3. Fast/Fast 4. Easy/Easy Set 1 – 2x200m Free on 15sec Rest Set 2 – 3x200m Free on 3:15 or 15sec rest Set 3 – 12x50m Free on 1:05 or 20sec rest Set 4 – 4x150m Breatstroke on 15sec rest Set 5 – 6x100m Free on 1:55 (must come in on 1:30 or less) Set 6 – 6x125m Free on 2:05 (must come in on 1:50 o less) Set 7 – 6x75m Backstroke on 1:40 (must come in on 1:15 or less) Note: Please take only 1min rest between each set Cool Down - 200 recovery swim down Static Stretching/flexibility: 15min December 28th, 2016 Warm Up - 400 swim (Speed Day) 2x4x50 of: 1x Scull 1x Kick 1x Drill 1x Build 4x15m fast 3x50 Build 1-3 150 recovery Main Set 10x50 Max effort (dive start) on 3 minutes Cool Down – 500m easy Static Stretching/flexibility: 15min December 29th, 2016 Goal - Main set is best average pace, where you are holding the fastest time you can for the 12x100ʼs. The lactic acid will build up but hold on to your time and push through Dryland: 10min – 20 Jumping Jacks, 10 Push Ups, 10 Sit Ups 10min – 15 Burpees, 15 Hip Extensions with elevated leg, 15 Jump Squats Warm Up - 3x300 of 150 fr / 50 back / 50 kick /50 drill Prep Set 16x50: 1x 25 fly / 25 free 1x 25m fast free / 25 easy 1x Backstroke 1x Build free Main Set: 12x100 Best Average on your choice of pace time = 1.40/1.50/2min (Challenge Yourself) - Best average means holding as fast as you can for the set Cool Down - 600 easy back stroke Static Stretching/flexibility: 15min

You lost me at "work out".

Sounds like he will be busy over the holidays. But, that's the sacrifice you pay for trying to make the national teams. They put in a heck of a lot of work.

How often does he have to feed the horse?
How much training does it take to keep the horse from drowning?

Congrats. That's a big commitment.

Congrats on him being on the development team, that's awesome! Sucks they have to train the week after Christmas. My boys play sports year round, but thankfully we're not "forced" to do training around the holidays, though I will have them working out next week.

So much cardio in there. I'd be very worried they're going to burn away all their muscle and turn into skin and bones.

That looks really rough and reminds me of my college swinning years. Per NCAA rules the breaks are open season due to school being out of session so practices/workouts don't have the same restrictions as they would during classes. This was always the roughest part of the year for practice.

Glad to see him working so hard, the ethic that comes with this dedication will be his for life.

He is six feet already and is the most ripped 14 year old I have ever seen. Still just a kid though thank god.

Cardio won't burn away muscle. He's a good candidate for AFSOC or Navy Seals