Workouts

Blue Group:

Swim workouts:

August 26

August 25

August 24

August 22

August 21

August 20

August 19

August 18

August 17

August 15

August 14

August 13

August 12

 

August 11

August 10

August 8

August 7

August 6

August 5

August 4

August 3

August 1

July 31

July 30

July 29

July 28

 

 

 

Dryland workouts:

Dryland 1

Dryland 2

Dryland 3

Saturday May 16

Thursday May 14

Wednesday May 13

 

 

Platinum  

Swimming Workouts:  please adjust as necessary for time allotted, course (LCM, SCM or SCY), pool temp. (Click on date for workout)

5 - 15,    5 - 16,    5 - 18  

5 - 21     5 - 22      5 - 23

5 - 26     5 - 27     5 - 29

5 - 30    6 - 1       6 - 2

6 - 3      6- 5      6- 6

Silver

Swimming Workoutsplease adjust as necessary for time allotted, course (LCM, SCM or SCY), pool temp. (Click on date for workout)

5 - 15,   5 - 16,   5 - 18 

5 - 21    5 - 22    5 - 23

5 - 26    5 - 27    5 - 29

5 - 30    6 - 1      6 - 2

6 - 3      6 - 5       6 - 6

   

Dry land requirement  3 times per week / Cardio and stretching 3 times per week - 1 day offI will continue to post different dry land programs - you choose

Platinum and Silver Stretches for SwimmersPrint and have available for future stretching program

Stretches # 1  2 sets:  Platinum - 45 seconds per stretch / Silver - 30 seconds per stretch

Stretches # 2   Striving for perfect technique

Medicine Ball Workout - try amazon for inexpensive ball - (what you don't understand, you can google)

Stability Ball Workout - try 5 below for an inexpensive ball

4 bodyweight exercises with detailed explanations - practice with perfect form

4 core exercises with detailed explanations - practice with perfect form

ab exercises with detailed explanations - practice with perfect form

 

Dryland - Platinum

Workout # 1   (March 28)

Workout # 2   (April 1)

Workout # 3   (April 4)

Workout # 4   (April 8) - a little different )

Workout # 5   (April 17)

Workout # 6   (April 25)

Please feel free to refer to other group’s dryland programs!  We are communicating and trying to present similar programs.

Dryland - Silver

Workout # 1   (March 28)

Workout # 2   (April 1)

Workout # 3   (April 4)

Workout # 4   (April 8) - a little different :)

Workout # 5   (April 17)

Workout # 6   (April 25)

Please feel free to refer to other group’s dryland programs.  We are communicating and trying to present similar programs.

 

Gold Group: 

Gold Group Week #1

Gold Group Week #2 (March 30)

Gold Group Week #3 (April 6)

Gold Group Week #4 (April 13)

Gold Group Week #5 (April 20) 

Gold Group Week #6 (April 27) 

Gold Group Week #7 (May 4) 

Gold Group Week #8 (May 11)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

           

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
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