Workouts

Blue Group:

Blue April 16

Blue April 17

 

 

 

 

Optional Sample Workouts: 

3 Workouts for Week of March 31 (each practice is 45 min)

Maintenance workout

Maintenance workout

Maintenance workout

Maintenance workout

Maintenance workout

Maintenance workout 

 

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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