May 18, 2020
Erika Brown, sprinter for the University of Tennessee, shared this workout with SwimSwam. It is pretty leg based, and I had to make some modifications because she uses a resistance band and does some uphill sprints. If anyone would like the full original workout, click here . Also, please adjust any reps as you see fit, don’t push past your form. Swimmers in Gold and Silver should be the ones that would do the main set 3 times through. Any new exercises have also been uploaded to the YouTube page.
-50 jump rope (if you don’t have one do jumping jacks or an invisible jump rope)
-20e standing leg raises
3 rounds (take :30 rest between rounds)
-8 hands over head squat
-8 sumo squat
-12 side lunge
-10 squat jumps
6x run up a flight of stairs (walk back down)
-50 russian twists
Be sure to stretch afterwards!!