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Groups

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

SD

Bronze

Silvers

Avengers

Dynamic Stretching

60 Seconds each

2 Rounds

Avengers

Dynamic Stretching

60 Seconds each

2 Rounds

Avengers Recovery

Dynamic Stretching

60 Seconds each

2 Rounds

Gold

Senior Prep

Seniors

Upper Body Lower Body Mobility or Yoga  Total Body Mobility or Yoga

Avengers

4 Rounds

Recovery

Progression

Stroke Development, Bronze, Silvers

  • Week 1 Avengers workouts (M,W,F) 2 Rounds / Dynamic Stretching (Tu/Th/Sun) 2 Rounds 60 Seconds each exercise
  • Week 2 Avengers workouts (M,W,F) 3 Rounds / Dynamic Stretching (Tu/Th/Sun 2 Rounds 60 Seconds each exercise
  • Week 3 Avengers workouts (M,W,F) 3 Rounds / Dynamic Stretching (Tu/Th/Sun 2 Rounds 60 Seconds each exercise

Gold, Senior Prep, Seniors

  • Week one - 2 Rounds workouts (M,Tu,Th), 2 min rest between rounds
  • 30 Sec Work : 30-sec Rest between exercise
  •  Week two - 3 Rounds workouts (M,Tu,Th), 2 min rest between rounds
  • 45 Sec Work : 20 sec Rest between exercise
  • Week three - 4 Rounds workouts (M,Tu,Th), 2 min rest between rounds
  • 50 Sec Work : 10 sec Rest between exercise

Upper, Lower and Total Body workout always begins with Dynamic Stretching, 30 sec each exercise.

 

Post your work in progress on Instagram with #PACinaction

You can also send some to coachmichael.pac@gmail.com 

I will post it to PAC Instagram!