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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 AGAIN 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 blast those out to the team!


  • WARMUP
  • 1/2 -1 mile run
  • 5 minute stretch
  • PRE-SET:

2x

50 jump ropes/ 30 jumping jacks

10 arm swings (swing to both sides = 1)

30 butt kicks

16 leg swings (8 right, 8 left)

20-30 seconds rest between rounds

  • MAIN SET:
    • 5x
      • 10 walking pushups (5 down, 5 back)
      • 10 walking squats  (5 down, 5 back)
      • 15 seconds rest between rounds
    • 5x
      • 15 reverse crunches
      • 30 side plank hip raises (15 each side)
      • 30 seconds between rounds
    • 5x
      • 20 mountain climbers (both legs = 1)
      • 15 plank walk up/downs
      • 10 pushups
      • 5 burpees
      • 30-60 seconds rest between rounds
  • COOL DOWN
  • 1/2 -1 mile run
  • 5 minute stretch