Coach Bill's Update - Dryland Of The Day - January 15th, 2021

Bill Strickland

Ahoy hoy Trumbull Pisces,

Here it is the Dryland of the Day for Friday January 15th, 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 Jumping Jacks   
  • :35 Secs Burpees
  • :35 Secs Butt Kicks  
  • :35 Secs Plank Shoulder Taps  
  • :35 High Knees
  • 12 x Table Top Toe Touches   
  • 12 x 180’ Squat Jumps
  • :45 Plank Hold

Set #2

  • :35 Secs Pop Jacks
  • :35 Secs Squats
  • :35 Secs Star Jacks  
  • :35 Wall Sit
  • 15 Frogger Jumps
  • 20 Mountain Climbers
  • 15 Inchworms
  • 20 Standing knee to elbow

Set #3

  • 15 Knee Hugs
  • 15 Plank Hip Rotations  
  • 15 Squats  

Age Group Swimmers

Set #1

  • :40 Secs Jumping Jacks  
  • :40 Secs Burpees
  • :40 Secs Butt Kicks 
  • :40 Secs Plank Shoulder Taps 
  • :40 High Knees
  • 14 x Table Top Toe Touches  
  • 14 x 180’ Squat Jumps
  • :50 Plank Hold

Set #2

  • :40 Secs Pop Jacks
  • :40 Secs Squats
  • :40 Secs Star Jacks 
  • :40 Wall Sit
  • 18 Frogger Jumps
  • 24 Mountain Climbers
  • 16 Inchworms
  • 24 Standing knee to elbow

Set #3

  • :40 Secs Plank Up Downs
  • :40 Secs Skaters
  • :40 High Knees
  • :40 Secs Squat Jumps
  • 18 Spider Man Pushups
  • 18 Knee Hugs
  • 18 Plank Hip Rotations 
  • 18 Squats 

Senior Swimmers

Set #1

  • :45 Secs Jumping Jacks  
  • :45 Secs Burpees
  • :45 Secs Butt Kicks 
  • :45 Secs Plank Shoulder Taps 
  • :45 High Knees
  • 16 x Table Top Toe Touches  
  • 16x 180’ Squat Jumps
  • :55 Plank Hold

Set #2

  • :45 Secs Pop Jacks
  • :45 Secs Squats
  • :45 Secs Star Jacks 
  • :45 Wall Sit
  • 20 Frogger Jumps
  • 30 Mountain Climbers
  • 20 Inchworms
  • 30 Standing knee to elbow

Set #3

  • :45 Secs Plank Up Downs
  • :45 Secs Skaters
  • :45 High Knees
  • :45 Secs Squat Jumps
  • 20 Spider Man Pushups
  • 20 Knee Hugs
  • 20 Plank Hip Rotations 
  • 30 Squats 

 

Exercise Key