I'm a Water Polo player, so if I don't get sore after workouts, I haven't really worked out.
Here's my basic workout each day for you.
2 laps warm-up jog around the track.
8-10 warm-up sprints to the 50-yard line, light jog back.
5-10 lunges to the 20-yard line, sprint back.
10 sprints up the bleachers followed by 10 bunny-hop climbs up the bleachers.
If I don't do bleachers, I do a 4-lap circuit around the track (1st turn 5 burpees, 2nd turn 15 push-ups, 3rd turn 20 sit-ups, 4th turn 1-2 minute break, water break every other lap).
IN THE POOL (SWIMMING):
200-meter warm-up swim.
10 50-yard swims;
-1-5: head-up freestyle w/breastroke kick down, hands & feet eggbeater back.
-6-10: head-up freestyle w/breastroke kick down, head-up freestyle sprint back.
Now here comes the main set... I actuall did this one this morning:
-4 200-yard freestyle swims on the 3:15 (the time it should take you complete the swim), 4 100-yard freestyle swims on the 1:30, 4 75-yard freestyle swims on the 1:10, 4 50-yard frreestyle sprints on the :45, followed by 4 25-yard freestyle sprints on the :15... then we go back up the ladder again, but with a twist: 4 50-yard freestyle swims on the 1:00, 4 75-yard frestyle swims on the 1:15, 4 100-yard freestyle sprints on the 1:20, and ending with a 200-yard warm-down freestyle swim on our own pace. *and this set is just one of many.*
IN THE POOL (WATER POLO STUFF)
TLC (Tables, Ladders, and Chairs):
-For field players (like me): 25 yards horizontal (no hands) eggbeater whilst carrying a chair by the legs (and trust me, it's a LOT harder than it sounds).
-For goalies (I've done this too when I played as one): eggbeater in the deep end, holding up a single table (all 4 goalies) whilst wearing 10-pound weight belts.
Now here's the fun part!
8 Japanese Horsemen (funny name, no real reason). Consists of:
-1st 25 (lap): dive into the water, underwater swim to the other side w/no breaths. climb out and do 10 push-ups.
-2nd 25 (lap): dive back into the water, butterfly w/breastroke kick to the other side. Get out and do 10 squats.
-3rd 25 (lap): once again dive back into the water, head-up freestyle sprint to the other side. Get out and take a 1-2 minute break (if you're lucky) and prepare to do it all over again
[NOTE: for the Japanese Horsemen, 1 run-through=all 3 laps.]
Finally, some actual water polo stuff... not.
-Hardcore passing time! (two-handed passing w/3.3lb weighted water polo balls whilst wearing 10lb weight belts)
-Even hardcore-r passing time! (one-handed weak arm passing whilst wearing 10lb weight belts)
Now can we play water polo? Nope. This is just our morning routine... luckily at 8:00 am rather than the lower-level teams' 6:00 am.
I'd tell you our afternoon workout, but I think this is enough for now.
Now for "out-of-the-pool" time!
-Eat a shitload of food.
-Go to bed.
-Wake up the next morning and do it all over again.
WHEN I'M AT THE GYM RATHER THAN AT PRACTICE OR ON WEEKENDS:
-1,000-yard "stretch out".
-5 50-yard freestyle sprints.
-Special drills for whatever muscles I'm working on that day.
-Hit the jacuzzi and relax my har-worked muscles.
-Follow the "out-of-the-pool" routine. If in the morning or afternoon, take a 30-minute cat-nap or play video games... or hang out here.
PRO TIPS FOR WORKING OUT IN THE POOL/EXTREME DRYLAND!!!
Drink lots of water, but don't drink too much. In between swim/workout sets, drink at least 5 big gulps of water, but no less than 6... otherwise you'll have to pee or you'll feel sluggish (gulp amounts may vary by body type).
-Don't tire out and get lazy. Even if you think you're about to die from exhsution, keep going!
-If you feel legitimately bad (ie. dizzy, blacking out, "seeing spots", etc.), you're probably either dehydrated or you're not getting enough oxygen or both, so sit back, relax, drink some water, and take a load off for a couple minutes or so. Remember, your health takes priority.
-This may sound ultra-stereotypical, but... if you have any prior medical conditions (ie. asthma), please, please, PLEASE see a doctor before starting a hard workout regimen!
-Do not, I repeat DO NOT, drink milk before a workout! Not only will you feel lethargic/sluggish, but you may puke it all back up along with your breakfast!
-Eat a hearty, carbo-loaded meal before workouts. I reccomend a bowl of oatmeal with some butter or sugar, since the starch in the wheat or whatever gives you time-released energy.
-Don't set goals that you know you can't accomplish; set small, gradual ones, like "I want to lose a few pounds within the month" or "I want to hit the gym every day for this week". Or establish long-term goals like "I wanna lose 20 or so pounds by the end of this year" or "I want to get strong enough to bench press 175lbs +".
-Having a protien-rich diet can really help with muscle gain. But eat it AFTER the workout, not before... you need to load up on carbs before the workout.
-No pain, no gain! Sore muscles indicate that your muscles are growing and getting stronger. So the next time you wake up sore from yesterday's workout... be happy, 'cause you're getting stronger
So there you go, fellow cosplayers: my workout.
And for those who may think I'm trying to show off: I'm not - I've been playing Water Polo for several years and this crap was NOT easy when I first started!