Dryland Training while off
While we are off for the next 14 days and possibly longer, the staff will be posting ideas of ours and other coaches we are talking to around the country to help give each of you ideas for some out of the water training.
Important things to remember:
- Aerobic fittness is just that. Regardless if you are in the water or on land, 30 minutes of your heart rate being 140-170 bps is an aerobic set. Focus on "time on task" and heart rate when thinking about your overall aerobic capacity. This can be done by running or jumping rope. Riding a bike or simply doing jumping jacks. Try to alternate exercises and make the over all time 30 minutes without a break.
- This is a great chance to work on flexibility. This is an area that we seem to give little time to in our regular routines. So lets try to improve in this area during this time! Spend 15-20 minutes a day working on different parts of the body. BE CAREFUL! Do things slowly and deliberately.
- Get stronger!! For our senior level swimmers who have dumbells or weights at home. Stick to our weights routine that we have weekly. For our age group swimmers, body weight exercises are the best way to get stronger without injury. (Pull-ups, sit-ups, push-ups etc) Doing multiple sets of reps is the best way in which to do these exercises. (ie. 3-4 rounds of 8-10 reps of each exercise then move to the next)
Ideas for week of 3/16
1) 20 minute run/jog then our senior group speed circuit (attached) (total time 45-50 minutes)
2) 20 minutes aerobic (alternate jump rope & jumping jacks in 5 minute intervals). Then do a strength workout. Senior kids have two weight workout to chose from and our age group kids could do the leg-core workout.
3) 30 minute bike ride. A mix of core work and stretching for 30 minutes.