Silver/Gold Group - Home Workouts

Silver + Gold Groups - At Home Workout


Coach Derek has put together a workout for the Gold and Silver groups while the pool is closed.

Please be safe when doing dryland workouts at home.



  • High School swimmers - Band warm up if you can
  • Standard Arm Stretch (each arm)
  • Standing Single Leg Stretch (each leg)
  • Hurdle Stretch (each leg)
  • Butterfly Stretch


  • Lunges (15 each leg)
  • Body Weight Squat x15
  • Plank (30 seconds)
  • Pushups x10 (2 sets)
  • Sit Ups x20
  • Cherry Pickers x20
  • 15 minute run or 1 mile run