07/14/15 Workout Recap - Dryland Integration

It's been a while since our team incorporated some fun "dryland" activity into the workout, so that's what we tackled today.  After a swift set of 75s, we went right into the main set of a series of 50s broken into swim/kick/pull.  After each set of 4, swimmers chose to do "something special" - either in the pool or out - before starting on the next set.  Changes things up a tad, gives the swimmers a little break in the set, yet pushes swimmers to engage specific muscle groups within the exercise (i.e., abs during crunches, legs/back-end during air squats, etc.)

07/14/15 - All Levels
w/u: 200 swim/200 pull/200 kick

PS: 9 x 75 Choice @ :15sR - ROTATING FAST 25

 

MS: Swim/Dryland Strength
 - 24 x 50’s in 6 sets of 4 as:
 2 x (4 swim choice/ 4 kick w/ fins/ 4 pull)
(all 50s are on either :55 or 1:05 OR 1:15 interval)

 

 - PICK ONE POISON (Dryland Skill) AFTER EACH SET OF 4
     
     - Mock Get-outs (Pull-ups) x 5
     - Push-ups x 10
     - Crunches x 35
     - Air Squats x 15
     - Plank x :30 
     - Wall Sit x :30
     - Kick on wall :30
          - Streamline Launches x 5
     - 5 x :10s in-water handstands

Posted on July 14, 2015 .