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GCY Dryland Workout of the Day - try this one from SWIMSWAM!

GCY Dryland Workout of the Day - try this one from SWIMSWAM!

Please keep working out!  We also have virtual workouts through the YMCA of Greensboro's Website!  There are lot's of options if we are late getting out our swim team specific one:

CLICK HERE FOR YMCA VIRTUAL WORKOUTS


  • Workout
    • Warmup: three rounds of 10 jumping jacks and 3 pushups, no rest between
  • The main set: 3-5 rounds of the following, which will work your full-body streamline from top to bottom.
    • 20-second standing streamline hold – squeeze your ears with your arms, tighten your core and keep your whole body in line
    • 20x leg raises (lie on your back, arms in a streamline squeezing your head. Keeping your legs as straight as possible, raise them up off the ground to a 90-degree angle, then back down to about six inches off the ground. Repeat.)
    • 20x streamline Supermans (roll over to your stomach. In a streamline position, lift your head, hands, and feet up an inch or two off the ground twenty times)
    • :30 seconds rest
    • 10 pushups (keep your core and glutes tight – maintain the streamline of your core)
    • 20-second standing streamline hold
    • 30 seconds streamline flutter kick (on your back, arms in streamline above your head but on the ground. Lift your feet and flutter kick fast for 30 seconds)
    • 30 seconds streamline dolphin kick (same as above, only keeping your feet together for a small, fast, dolphin kick instead of flutter)
    • :30 seconds rest
    • 10 streamline squat jumps
    • 10 pushups
    • 20-second standing streamline hold

One fun twist: Instead of the 30-second flutter and dolpin kicks, find a race video of your choice – let’s say this historic Caeleb Dressel swim. When Dressel is underwater, you’re dolphin kicking. When he’s on the surface, you’re flutter kicking. Either way, you’re streamlining with everything you’ve got.

This will REALLY help prepare you for the NC Swimming Quarateam Challenge that GCY is doing, click icon below for more details:

SEND US YOUR RESULTS TODAY!