When the 23-year-old swimmer Conor Dwyer was transferred from the University of Iowa to the University of Florida a couple of years ago, some things changed. He had a new trainer (the 2012 men's olympic team coach Greg Troy), famous teammates (Ryan Lochte, Peter Vanderkaay), and what is more important: after so many changes, he got new recognitions. He was named the NCAA Swimmer of the Year in 2010.
This summer in London will get one more title: the Olympic athlete. Dwyer is ready to compete for the United States in the 400m freestyle and 800m free relay events.
"I like to go face to face with people to find out how much it can hurt" comments the athlete. "I'm not afraid to compete with anyone in the world."
One place Dwyer has learned about pain is not in the pool, but on the steps of the Ben Hill Griffin Stadium, known as "The Swamp," where the University's Gators. of Florida play soccer. The swimming teams go to the stadium three times a week during the winter for training sessions. One of these sessions demands that the athletes climb 90 rows of steps and get out of them in two minutes, and they must repeat the routine 10 times.
For beginners, the intensity of this routine can be hard to imagine. But when the athletes advance a third of the uphill, they say that their legs burn and they feel the desire to surrender. Going up to the top and going down in two minutes is an aggressive rhythm, without saying of the fact of repeating it 10 times without diminishing the rhythm.
"Pain is the worst you can feel, but it manages to keep you in shape," says Dwyer about this training routine. "You reach the last 30 steps and you feel that you can not do it anymore". The Florida swimming program is known for these marathon training sessions. Call it make sure. "You know you've trained more than the person next to you when you accelerate the pace at the end of the year," says Dwyer.
Your training routine
At the stadium, Dwyer and his swim team have two minutes to get to the top of the 90 tiered rows and run down. Repeat this routine 10 times. Afterwards, the team runs a distance of three miles around Lake Alice from the university campus before reaching the pool. "It ends up being a training with a total duration between two and three hours, equivalent to 12, 000 meters, the most long I've done, "says Dwyer. The full training routine lasts four hours.
Do it yourself
Running on the hills or stairs of stadiums is a great way to train the strength, strength and power of your body, but adding something at the end teaches your body to work even when He is fatigued.After a warm-up session of 15 minutes (light running and dynamic stretching), run along a circuit on a hill or on the steps of a stadium.
Do it at a pace that is between a walk and a sprint at full speed. Measure your time up and down. Now try to get to that number by doing five more repetitions. When you finish, choose the cardio activity you prefer at a constant pace (race, bike, swimming) and take it out for 30 to 45 minutes, trying to maintain a uniform rhythm at all times.