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:
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Spend quality time with family (friends, when permitted)
-
Remain consistently healthy- especially when eating and drinking (remember the general rule of “input equals output”)
-
Get all schoolwork properly done
-
Keep a proper sleep routine
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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
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