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Eighth SwimSwam Dryland Workout

This workout focuses on core while also getting the heart rate up. 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 sets 3 times through. Bronze and Blue swimmers should probably do 2 times through and White and Rookie 1 time through. Any new exercises have been added to the YouTube page.

 

 

Warmup:

Plank with knee taps (two sets of 12 reps)

Plank with walkouts (one set of 12 reps)

Body saws (two sets of 12 reps)

Glute bridges (two sets of 12 reps)

 

Main set:

 

3 x through:

20 dead bugs

10 v-ups

20 dead bugs

1:00 rest

 

3 x through:

20 prone ab reach through (10 on each side)

10 squats

MAX pushups (go until you need to stop)

1:00 rest

 

3 x through:

20 passe ab series (10 on each side)

12 glute bridges

12 teasers

1:00 rest

 

3 x through:

10 squats

10 burpees

20 speed skaters

1:00 rest

 

Be sure to stretch after you are all done. Focus your stretching on your glutes, quads, back and shoulders.