Coach Bill's Update - Dryland of the Day - January 13th, 2021

Bill Strickland

Ahoy hoy Trumbull Pisces,

Here it is the Dryland of the Day for Wednesday January 13th, 2021!! This is what the Pisces will be doing during the Zoom meeting today so if you miss it, you can still get a workout in.

The links for the Zoom workouts with the Pisces coaches will be sent out to each group as well.

A Few things to remember when doing dryland on Zoom today or on your own.

  • Make sure to wear appropriate dryland clothing – T-shirt, shorts, and sneakers
  • Make sure to be an area that gives you plenty of space to do the dryland activities
  • Make sure to have water near by
  • If at any time the exercise gives you pain or discomfort, stop and tell a coach, or if doing on your own move to different exercise.

All Pisces should get the Cardio work in before the Zoom meeting while you still have sunlight!! Also try to get out there and get a run, bike, jump rope or whatever you can do to get your heart rate up!!

Black and Yellow Swimmers

Set #1

  • :35 Secs High Knees  
  • :35 Secs Squat Jumps
  • :35 Secs Russian Twist
  • :35 Secs Bicycle Crunches   
  • :35 Secs Situps
  • :34 Secs Heel Touches
  • :35 Secs Plank
  • :35 Secs Side to side shuffle
  • :35 Jumping Jacks  

Set #2 – 2 Rounds

  • 12 x Plank Jax  
  • 12 x Plank Leg Raises
  • :45 Plank Hold

Set #1 2 Rounds :45 Rest Between Rounds

  • 20 Russian Twists
  • 20 Toe Touches
  • 20 Crunches
  • 30 Bicycle Crunches

Set #2 – 2 Rounds :45 Rest Between Rounds - Exercise Key at bottom

  • 15 V- Ups
  • 15 Right Side Plank Hip Raises
  • 15 Plank Leg Raises
  • 15 Left Side Plank Hip Raises

Age Group Swimmers

  • :40 Secs High Knees 
  • :40 Secs Squat Jumps
  • :40 Secs Russian Twist
  • :40 Secs Bicycle Crunches  
  • :40 Secs Situps
  • :40 Secs Heel Touches
  • :40 Secs Plank
  • :40 Secs Side to side shuffle
  • :40 Jumping Jacks 

Set #2 – 2 Rounds

  • 14 x Plank Jax 
  • 14 x Plank Leg Raises
  • :50 Plank Hold

Set #1 2 Rounds :45 Rest Between Rounds

  • 25 Russian Twists
  • 25 Toe Touches
  • 25 Crunches
  • 35 Bicycle Crunches

Set #2 – 2 Rounds :45 Rest Between Rounds - Exercise Key at bottom

  • 20 V- Ups
  • 15 Right Side Plank Hip Raises
  • 20 Plank Leg Raises
  • 15 Left Side Plank Hip Raises

Senior Swimmers

  • :45 Secs High Knees 
  • :45 Secs Squat Jumps
  • :45 Secs Russian Twist
  • :45 Secs Bicycle Crunches  
  • :45 Secs Situps
  • :45 Secs Heel Touches
  • :45 Secs Plank
  • :45 Secs Side to side shuffle
  • :45 Jumping Jacks 

Set #2 – 2 Rounds

  • 16 x Plank Jax 
  • 16 x Plank Leg Raises
  • 1:00 Minute Plank Hold

Set #2 2 Rounds :45 Rest Between Rounds

  • 30 Russian Twists
  • 30 Toe Touches
  • 30 Crunches
  • 40 Bicycle Crunches

Set #3 – 2 Rounds :45 Rest Between Rounds- Exercise Key at bottom

  • 25 V- Ups
  • 20 Right Side Plank Hip Raises
  • 25 Plank Leg Raises
  • 20 Left Side Plank Hip Raises

Exercise Key

  • Russian Twists – https://www.youtube.com/watch?v=JyUqwkVpsi8
  • Bicycle Crunches – https://www.youtube.com/watch?v=eBZ4rdDjLFM
  • Heel Touches – https://www.youtube.com/watch?v=VnMXdc85vgA
  • Side to Side shuffle – https://www.youtube.com/watch?v=rr-dch4oFRM
  • Plank Jax – https://www.youtube.com/watch?v=PR9nHQXCZMo
  • Plank Leg Raises – https://www.youtube.com/watch?v=s1MeMvqSNqA
  • Toe Touches – https://www.youtube.com/watch?v=eazQpjRjy2U
  • V-Ups - https://www.youtube.com/watch?v=7UVgs18Y1P4
  • Plank Hip Raises - https://www.youtube.com/watch?v=rorFwJ0h2e4