PreComp Training Program

Mar 26, 2020 - Apr 27, 2020
April, 27 2020
MAAC Racing Club (MRC) ([* ALL Locations *])



PreComp Family!!!!, We have a special treat for you guys.  My good friend and former college teammate, Atiba Wade, has created a movement, yoga training program specific to swimming through his company H2Go Fitness.  You do not have to do the whole workout at once. Do as much or as little as you feel necessary, We also have a video from Chuck and Jurine Owen.  Awesome videos!!! Get your parents involved and moving. I think you'll enjoy it. It's a little different which will be a welcomed change.  

PreComp Workout | MAAC

We hope everyone is safe and healthy and staying at home, enjoying the silver lining of spending more time with your families. We have created a couple of workouts for our AGC Crew. Be sure to send us video or pics of your workouts. Parents, please supervise the workouts. Move slowly through the workouts. You can do as much or as little as you would like. These are voluntary workouts. We have a few videos that we will be sending out for the main workouts. Again, these workouts are voluntary.

Enjoy your time with your families!!

Here's the dryland program:

Warm Up:

6 x 30 sec on, 15 sec off: Form Running/Running in Place (if space permits)


3x Run/Walk. If you can get outside 1 min walk, 2 min run

Warm Up and Core:

High knees- Running 30 secs Butt kicks- 30 secs
Cherry Picker- 30 secs*
Side lunges- 10 on each side Frankenstein- 30 sec*

Jump Squats- 6 reps

Karaoke- 20 sec*

*Let us know if you need clarification on these exercises.

Here's the attachment for thePreComp/AGC Dryland Video program: AGC Dryland Video

Here's the link to the video:       H2Go Fitness Youtube Link