Winter Break is for Restoration


Posted by Coach Chris Palmquist

Winter Break is for Restoration


Ah...winter break!  Two weeks with the kids home from school. The holidays and all that they entail: family, traveling, parties, food. How should your training fit into the winter break equation?

I would say that you have an important training goal that fits perfectly with the holidays: Restoration.

Restoration (physically and emotionally) is your highest priority during the holidays. Cut back on training volume to make some family memories. Play games with your kids, spend more time with your partner and go to your friend's party. Plan a family hike instead of riding your trainer in the basement. As my wise friend Doug says, "Spend time with your kids during the winter break. They will grow up fast and they don't shrink back to little again ever."

And if you restore like a champ next week, you'll be ready to kick off the New Year with a challenge workout!  Here is a swim challenge for you to try if you are game.  216 lengths to bring in 2016!


Happy New Year Challenge Swim:  216 for 2016!


900 warm up - choice.
100 I.M. or stroke
800 as 200 free, 200 pull with buoy, 200 pull with buoy and paddles, 200 free with paddles.
100 I.M. or stroke
700 with fins alternating 2 x (200 free with fins with 150 kick).
100 I.M. or stroke
600 free as 300 easy, 200 moderate, 100 strong.
100 I.M. or stroke
500 alternating 50 drill with 50 free.
100 I.M. or stroke
400 kick with fins alternating 50 flutter with 50 dolphin.
100 I.M. or stroke
300 alternating 2 x (50 backstroke with 100 free).
100 I.M. or stroke
200 as 4 x 50 build each 50.
100 I.M. or stroke
100 cool down choice

5400 Total (216 lengths)


Let me know if you do it!  Email me at


~ Coach Chris

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