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Week 7 Dryland

Coach Lucy’s Week 7 Dryland May 11th-May 16th

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Don’t be lazy. Think about your swimming goals. Where do you want to be in a year? Take this time at home to build strength, flexibility, and core. Don’t use this time to get weak, learn to push yourselves in new ways out of the water!

Monday:

Yoga for Strength:

https://www.youtube.com/watch?v=9kOCY0KNByw

Tuesday:

Stretch

Weather looks good – GET OUTSIDE – Jog 2 miles OR bike ride for 30 minutes

20 Pushups

Wednesday:

Circuit: Interval Training this Week: 45 seconds on/15 seconds rest

Jump Rope

Lunges

Mountain Climbers

Squats

High Knees

Wall Sits

Butt kicks

Backstroke kicks on your back in streamline

X3

*This should take you 24 minutes*

 

Thursday:

Cardio – BIKE/RUN/WALK for 30 minutes

20 Pushups

Friday:

Circuit: Interval Training this Week: 45 seconds on/15 seconds rest

Jump Rope

Lunges

Mountain Climbers

Squats

High Knees

Wall Sits

Butt kicks

Backstroke kicks on your back in streamline

X3

*This should take you 24 minutes*

Saturday:

Stretch

Weather looks good – GET OUTSIDE – Jog 2 miles OR bike ride for 30 minutes

20 Pushups