Off Season Conditioning

Question
Okay, it is nearing the end of the season, and I still want to work on my strength or at least my general build up from over the season, I am 15. I usually swim in distance events although my times aren't that great. I don't have access to a gym but I do have plenty of time, what kind of exercises should I do and what kind of rep ranges would you suggest, I have no gym equipment what so ever.

Answer
Alex,
There are four things that you can do to help improve your conditioning without swimming and without going into a gym.

1.  Running.  Running will help you maintain your cardiovascular conditioning.  Think about running for longer distances that mimic what your swimming workouts would be.  Again, the purpose of this is to get your lungs where they need to be.

2.  Sit-ups.  These will help maintain a strong core.  This is important for any sport.

3.  Surgical Tubing.  Buy some surgical tubing and do workouts with that.  There are many websites out there that can shows you basic resistance training with tubing.  Again, think about distance swimming.  You want to do high reps.  Think about building endurance with the tubing and not about big muscles.

4.  Medicine Balls.  Use some type of medicine ball for training.  You don't have to use a medicine ball.  You can fill up huge plastic jugs with sand or something like that.  But think about pushing these balls around.  Running up stairs with them.  Throwing them back and forth with a partner.  Again, there are many websites out there to show you the way.  Make sure you still think about doing high reps with this and not quick bursts of energy.  You really want to increase your endurance in all areas.  This is key to distance training.

I hope you get the idea.  Do anything that will help your cardiovascular and endurance.

Best of luck.
Eric