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Sixth SwimSwam Dryland Workout

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.

 

 

Warm Up:

3x

-50 jump rope (if you don’t have one do jumping jacks or an invisible jump rope)

-20e standing leg raises

 

Leg Circuit:

3 rounds (take :30 rest between rounds)

-8 hands over head squat

-8 sumo squat

-12 side lunge 

-10 squat jumps

 

Sprints:

6x run up a flight of stairs (walk back down)

 

Core:

-4×30 crunches

-50 russian twists

Be sure to stretch afterwards!!