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Age Group Practice Wednesday/Thursday

Gold & Gold Plus - Wednesday 5/20

 

Backyard Swim

 

Warm Up= 5:00 YC Mix it

 

2x Rounds @ 60SR (All w/ Sculling Variation (3x Big/3x Small)

8x Laps Forward Scull/Aussie Scull x Length w/ Snorkel, Buoy, Paddles

8x Laps Forward Scull/Aussie Scull x Length OYB w/ Buoy & Paddles

8x Laps WW Scull/Aussie Scull x Length w/ Snorkel, Buoy, Paddles

 

Open Turn Work 2x Rounds @ 30SR

5x Rocket Reverse Somersaults 

5x Floating Reverse Somersaults

5x YC SAX Turns + Fast & Aggressive

 

12x Laps @20SR UW Dolphin Kick w/ Tennessee Turns (Fully Submerged Open Turns) + 10x Laps YC Warm Down

 

Warm down= 5:00 YC Mix it

 

 

Dryland:

 

Mobility – 2x Rounds

Hip Flexor Stretch: 10/Leg

Spider-Man: 5/Side

Lateral squats: 20 Alternating

Split Squats: 10/Leg

Lunge and Lean: 5/Side

 

Dynamic Warm Up (15-20 Yards, Down & Back) – 2x Rounds @ :20SR

Ham Dives (3 Steps & Dive For Shoelaces)

Bounding

Cherry Pickers

Monster Walk 

Lateral Monster Walk

Walking Lunges (3 Steps & Lunge)

Bear Crawl Down, Reverse Back

 

Circuit 1 – 3x Rounds @ :30SR

Lunges: 10x Right Leg, Then 10 Left Leg 

Skater Hops: 20x Alternating

Squats: 15x

Squat Jumps: 15x

 

Circuit 2 – 4x Rounds @ 20SR

Push Up: 8x

Scapula Push Up: 16x

Superman Taps: 24x

 

Cardio – 4x Rounds @ 30SR

Mountain Climbers: 30x

Burpees (No Push Up): 10x

Run/Jog: 1 minute

 

 

Gold & Gold Plus - Thursday 5/21

 

Backyard Swim

 

Warm Up= 16x Laps Choice Swim, Mix Strokes

 

10:00 Kick – Flutter/Choice x Lap (Continuous)

 

Flip Turn Work – 2x Rounds @ 30SR

5x Submerged Forward Somersaults (Tight/Compact Body, Quick)
5x Rocket Forward Somersaults (Fast and Aggressive, Feet Coming Over Top)

5x Freestyle Flipturns (Swim in From Center With Proper Flip on Wall)

 

8x Laps Perfect Freestyle With Great Flipturns

 

12x Laps @20SR UW Dolphin Kick w/ Tennessee Tumblers (Fully Submerged Flipturns)

 

Warm down= 8x Laps IM (2x Laps Fly, 2x Back, 2x Breast, 2x Free)

 

 

Dryland:

 

Mobility/Stretch

5:00 Swimmer’s Choice

Dynamic Warm Up (15-20 Yards, Down & Back) – 2x Rounds @ :30SR
Forward Skips Down/Reverse Skips Back
Cherry Pickers Down/Reverse Cherry Picker Back
3 Steps + Lunge & Lean/Reverse on the way Back (Streamline Position)
Monster Walk Down/Reverse Monster Walk Back
Inch Worm Down/Reverse Inch Worm Back

Circuit 2 – 3x Rounds @ 30SR
Rope Climbers: 40x
Crunches: 30x
Leg Lifts: 20x
V-Ups: 10x

Circuit 2 – 3x Rounds @ 30SR
Jump Squats: 20x
Squats: 20x
Squat & Hold: 20 seconds
Run: 20 Yards Down and Back

Cardio – 2x Rounds @ 60SR

Run/Jog: 5 minutes

 
 
    
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