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Dryland

Gold I

dry land workout(4-5 days a week)

Set 1:
1 minute of Jumping Jacks
          3x’s.   30 sec rest in between

Set 2:
10 Burpees
       - 10 sec rest
25 sit ups
      - 10 sec rest
30 sec plank
      -1:00 rest
Repeat set 3x’s

Set 3:
25 squats
     -3x’s 15 sec rest in between

Set 4:
Measure 25yards in your yard
4 -25 yards sprints
       3x’s. 1:00 rest
 

SENIOR TRAINING GROUP
 
EXTENDED BREAK
 
Reminders:
  1. Spend quality time with family (friends, when permitted)
  2. Remain consistently healthy- especially when eating and drinking (remember the general rule of “input equals output”)
  3. Get all schoolwork properly done
  4. Keep a proper sleep routine
  5. Maintain an individual dryland routine that focuses on (1) weaknesses, (2) strengths and (3) basic aerobic and anaerobic requirements needed to, as quickly as possible, successfully return on January 4th to the competitive swimming level (aerobic and anaerobic) you were in on December 11th.
Recommended Dryland
 
Sunday, Tuesday, Thursday, Saturday
Sit-ups
4 x 25 Crunches
4 x 25 Toe Touches
4 x 25 RE/LK, LE/RK
4 x 25 Bent Knees
 
Pull-ups
6 x 5+
 
Pushups
10 x 15 @1:00
 
Streamline Jumps
10 x 12 @1:00
 
Jump Rope Non-stop
10 x 1:00 on, 1:00 off
 
Resistance Bands
12 x 25 Full @2:00
 
Saturday, Monday, Wednesday, Friday
30:00 (or more) nonstop of one (or more)…
Running
Stationary Bike
Rowing Machine
Vasa Trainer
 
&
 
Full Dynamic and Static Stretching Routine
 
Additional
If swimmer has access to weights...
Sets x 3
Reps x 12, 10, 8
 
If possible, keep lifting day muscle groups as...
Chest/Back/Shoulders
Arms/Legs