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GCY Dryland Workout of the Day!

GCY Dryland Workout of the Day!

Hello Everyone!

We are working hard to get back in the water when that opportunity arises, and making a safe plan to do that!  As a responsible organization , we will continue to take appropriate steps and ensure that every decision we make is one with a focus on the health and safety of our swimmers, coaches, parents, and volunteers, thanks for your patience!  

Even though we are out of the water, it's critical that we keep working out and staying in shape!  Please look for this Daily Dryland Workout in Your GCY emails/instagram everyday (M-F) that we are out of the water! 

Big shout out to Coach Stuart who created this one, take some pictures or videos if you'd like doing them we'd love to see Makos training and we'll report to team!


  • WARMUP
    • 5 minute stretch
    • ½ - 1 mile run (loose threshold, increase heart rate steadily)
    • Arm Circles (:15 seconds small - :05 rest, :15 seconds medium - :05 rest, :15 seconds large - :05 rest) – 2 rounds (1 RD forward, 1 RD backward)
  • BASIC
    • 5x
      • 10 PUSHUPS
      • 10 DONKEY KICKS
      • 10 MOUNTAIN CLIMBERS (BOTH LEGS = 1)
      • 10 SQUAT JUMPS
      • 30 – 60 seconds rest between rounds!
         
  • CORE WORK
    • 5x
      • :15 elbow plank
      • :15 walking up/down planks
      • :15 hand plank
      • :15 rest
    •  
      • :10 hand plank
      • :10 left arm-right leg plank
      • :10 right arm-left leg plank
      • :30 rest
  • UPPER BODY
    • 5x
      • 4,6,8 x regular pushup
      • 4,6,8 x diamond pushup
      • 4,6,8 x wide pushup
      • 20-30 seconds rest between rounds
      • *depending on person, do either 4,6, or 8 reps of each type of pushup
  • COOL DOWN/FINISH
    • ½ - 1 mile run (loose threshold, increase heart rate steadily)
    • 5 minute stretch