Dryland Training 1 – coinciding with Week 1 Faster Swimming Weekly Workouts
Weekly points:
- Dryland workouts should follow swim practice or be separated by 4+ hours
- Separate these workouts by at least one day
- End all sets at indicated times – if you don’t reach a number goal don’t worry, just keep working towards these goals
- Basic strength and energy-system work
- If sore from dryland, include extra stretching at the end of any workout
Workout #1 (Week 1)
Warm-up 2:00 Jumping Jacks or Jump Rope
1:00 Squat/Thrust
Stability 2 x 1:00
5:00 Active and Passive Stretching
Work Sets 3 x 1:30 Mountain Climbers
5 Push-ups every :30 continuous 1:00 Rest between sets
3 x 1:30 Squat/Thrust 30 goal 1:00 Rest between sets
5 x 30 Squats continuous :45 Rest between sets
Vary stance (narrow, medium, wide)
C-down 4 x 1:30 Core Rotation
Pick 3 exercises, switch @ :30 intervals
5:00 Active and Passive Stretching
Workout #2 (Week 1)
Warm-up 2:00 Jumping Jacks or Jump Rope
1:00 Mountain Climbers
Stability 2 x 1:00
5:00 Active and Passive Stretching
Work Sets 3 x 1:30 Squat/Thrust 30 goal 1:00 Rest between sets
4 x 1:00 Walkout Push-ups goal=effort :45 Rest
2 Push-ups per walkout
2:00 Push-ups goal=effort no Rest
C-down 4 x 1:30 Core Rotation
Pick 3 exercises, switch @ :30 intervals
5:00 Active and Passive Stretching