Thursday, September 6, 2018
Pre-Season
Warmup & Dryland
10 minutes of dry, dynamic warmup
3-5 rounds of:
30 Body Squats
20 Pushups (or as many as you can)
10 Walking Lunges (5 each leg)
20 Plank on Hands w/ shoulder touch (10 each shoulder)
5 Burpee's
300 Loosen
4 X 150 Pull @ :15R fewest strokes
Main Set
5 X 100 @ 1:30 Best Avg.
Your choice of stroke or kick, but all have to be the same
300 yards of ez swimming
300 yard of social kicking
Notes: Start getting the body used to a little work on land, once in the water, the main set is short and sweet, 5 swims, best avg. and then slow it down.
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