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Join the NC Swimming QUARANTEAM Dryland Challenge!
 
 
 
 
 
 
 
 
 
Join NC Swimming’s QUARANTEAM Dryland Challenge!
 
All swim teams in North Carolina have been invited to join and this gives our TYDE athletes the chance to compete with other swim teams throughout the state in a series of timed dryland exercise sets.  After each of three test set dates, results will be compiled and posted on the NC Swimming website.  At the end of the six week period, the cumulative times will determine final team standings.  T-shirts will be awarded to each participating club, for each age group and gender: top 4 for large clubs, top 3 for medium clubs, top 2 for small clubs.  Coaches will verify correct technique before sending in results.  Links to the exercises are included in the table below so swimmers can see correct, “legal” technique.
The challenge augments our current dryland program and adds some competition to the mix. 
 
TYDE Team Members interested in participating must complete this TYDE QUARANTEAM Dryland Challenge Registration Form by Wednesday, April 30
Age is based on the athlete's age as of April 27.
 
We will run a practice set at the Thursday ZOOM w/TYDE Dryland on April 23.  Be sure to have a way to record (paper/pencil) and to track each participant’s time.  Athletes are encouraged to watch the videos for technique and practice on their own before Thursday.
 
Following the timed workout each week, we will input times for each athlete to a worksheet to submit to NC Swimming.  As with timing a swim meet, be sure the times are entered in the same format…for example: fifteen minutes and twenty seconds should read:  15:20.  Round to the nearest second but we are not counting fractions of seconds.
 
Here is what the competition will look like:
 
6-Week Challenge:  TIMED DRYLAND EXERCISE SETS
Week 1 (April 20) - practice week. 
Week 2 (April 27) - test set week.  
Week 3 (May 4) - practice week. 
Week 4 (May 11) - test set week.  
Week 5 (May 18) - practice week.
Week 6 (May 25) - test set week. 
 
NC SWIMMING
QUARANTEAM Dryland Challenge
Test Set (straight through, for time)
 
  Number of reps based on age group
  AGE GROUP 10U 11-12 13-14 15-18
  Jumping Jacks 10 20 30 40
  Mountain Climbers 
  (two leg movements count as one)
10 15 20 25
  Split Jacks 10 20 30 40
  Pushups - "hand release" 10 15 20 25
  High Knees (knees touch hands) 10 20 30 40
  Squats 10 15 20 30
  Half Jacks 10 20 30 40
  Crossfit Situps 10 20 30 40
  Burpees 10 15 20 25
 
Click the links above to view the correct, "legal" technique.