WELCOME TO THE STINGRAY SWIM TEAM!!!
An Inclusive, Family-Friendly, Competitive Swim Team in Snohomish County Washington.

WORKOUTS AWAY

THESE WORKOUTS ARE FOR SWIMMERS NEEDING STRUCTURE WHEN MISSING PRACTICE OR ON
VACATION.  COACH BEN DOES NOT HAVE THE TIME TO WRITE INDIVIDUAL WORKOUTS FOR THE VAST NUMBER OF SWIMMERS MISSING PRACTICE, SO THESE GENERAL WORKOUTS CAN BE MODIFIED AS NEEDED FOR EACH PERSON.  BE SURE TO BE PROPERLY WARMED UP AND TO START EACH WORKOUT WITH SHOULDER PREHAB:

2 X 20 ROT. CUFF W/BANDS
2 X 20 BAND ROWS
2 X 10 BLACKBURN MOVEMENTS (3 POSITIONS)

ADDITIONAL WORKOUTS WILL BE ADDED WHEN BEN HAS TIME AVAILABLE.  CHECK BACK.

WHEN AT HOTELS USE CARDIO MACHINES AND DO 2 X WORKOUTS DAILY AT 30 MIN. EACH.  USE HOTEL POOLS FOR WORKING ON STREAMLINES, STROKE TECHNIQUE AND SHORT SPRINTS.


Weight Workouts

Please make sure to put 3 days recovery between each numbered workout.  As an example you could do workout number 1 on a Monday and then again on Friday and then again on Tuesday and then again on Sat.....and so on.  Do the same with workout #2.  Do not perform any workout without proper instruction on the lifts.

#1 WORKOUT

Warm-up aerobic.

All sets increase wt. ea. set.

4 x 12 Reps Front Squat (use spotter or machine)

3 x 12 Reps Leg Curl

3 x 12 Reps Leg Extension

3 x 8 Box Jumps

3 x 10 dead lift

#2 WORKOUT

Warm-up aerobic.

All sets increase wt. ea. set.

3 x 12 dumbbell bench press

3 x 12 pull-ups (can do jumping pull-ups if necessary)

3 x 12 bent row with dumbbell

3 x 12 dips (machine)

3 x 12 arm curls

3 x 12 wrist curls


Dryland Workouts

#1 WORKOUT
3 Rounds...

  1. :60 stairs
  2. :60 fly pulls
  3. :60 MB slam/MB push-up (alt. one of each)
  4. :60 bosu ball squats
  5. :60 jumping pull-up/burpee w/push-up and streamline jump 
  6. :60 MB throw on back (if possible do single arm)
  7. :60 stationary lunges w/MB press overhead
  8. :60 sit-up/pelvic lift
  9. :60 standing table plank dynamic w/:02 pause alt. sides
  10. :60 roll-out w/:02 pause

#2 WORKOUT
3 Rounds...

  1. :60 Straight leg raise (alt. legs) in push-up pos. on bosu ball.
  2. :60 Bleacher step-ups w/MB press (alt. legs)
  3. :60 Squat + MB slam
  4. :60 alt. 1 pull-up and 1 push-up
  5. :60 MB bowling ball pass at wall
  6. :60 MB burpee w/push-up (on MB) and streamline jump (holding MB)
  7. :60 MB single leg v-up (:30 per leg)
  8. :60 Pelvic lift w/ MB press 
  9. :60 MB football hike and throw at wall (use non-bouncing ball and run to pick up after throw)
  10. :60 Lunges w/MB twist

Water Workouts

#1 WORKOUT
4 Rounds...
100 Snorkel S @ 1:30
50 Snorkel K @ :50
50 BA @ :50

20 x 100's P choice @ 1:30 [1650 Pace]

Major Stroke NC
20 x 25's Pull Fast @ :35
20 x 25's S Fast @ :30 (use Tempo Trainers)
20 x 25's w/fins and paddles Fast @ :25

20 x 50's K alt. :45/:50 interval

16 x 50's alt. 200 Pace/EZ @ 1:00

200 EZ

[6300]

#2 WORKOUT
8 x 75's w/snorkel 2 @ 1:20/1:15/1:10/1:05 going Kick/Catch-up/DPS by 25

2 Rounds...

  • R1 is Max DPSPull
  • R2 Swim

25 R :05
50 R :10
75 R :15
100 R :20 
125 R :25
150 R :30
175 R :35
200 

5 Rounds...
400 S @ 5:30
8 x 25's Sprint K. @ :30

30 x 25's USRPT @ :30

300 EZ

[6450]

#3 WORKOUT
3 Rounds...
100 Snorkel @ 1:30
50 BR @ 1:00
2 x 25's UWDK Max DPK @ :30

5 Rounds...
50 P @ +1 DPS
50 P @ = DPS
50 P @ -1 DPS
By round interval = 1:00/:55/:50/:45/:40

2 Rounds...
R1 = FR....R2 = NC
3 x 300's desc @ 4:15
4 x 25's sprint K @ :40
3 x 200's desc @ 2:50
4 x 25's sprint K @ :40
3 x 100's desc @ 1:30
4 x 25's sprint K @ :40

20 x 50's w/fins UWDK to 15 yards @ :45

250 EZ

[6800]