Weekly points:
- Dryland workouts should follow swim practice or be separated by 4+ hours
- Separate the test workout from other workouts by at least two days
- End all sets at indicated times – if you don’t reach a number goal don’t worry, just keep working towards these goals
- Use results from these tests to work on any glaring weak points, especially as we are now in the taper phase!
- If sore from dryland, include extra stretching at the end of any workout
- TEST WEEK – do your best and see where you’re at in your training!!
Workout #1- TEST (Week 18)
Warm-up 3 x 1:00 Stability
1:00 Overhead Squats
2:00 Jumping Jacks or Jump Rope
Test Sets
5 x 1:00 Squat/Thrust 30 per goal :30 Rest between
2:30 Stability no Rest
3 x 1:30 Squat/Thrust/Push-up/Jump 20 per goal 3:00 Rest between
3:00 Push-Ups 75 goal Rest as needed
Rotate/Twist/Sit-up Ladder 12 goal no Rest
Cool-down 5 x 1:00 Core Rotations
Pick 3 exercises, switch @ :20 intervals
5 min Active Stretching