Workout #1: 50's
Things you will need:
The workout is set-up in the same manner as a set of 50's you would do at practice. Think of it as doing 32x50s @1:00. Try to perform as many quality, technically sound reps in the time allotted.
Workout #2: Flip turn prep
Things you will need:
Part 1: 10 rounds, each round @2:00…
Part 2: 5 rounds, each round @2:00…
Workout #3- Solid Core
Things you will need:
Perform this routine 5x with 30-60s rest between each round. This workout routine is best for swimmers looking to elevate their swim training and activate their entire body.
Workout #4-Streamline Workout
Warmup:
Things you will need:
- A solid playlist that is 40ish-minutes long.
- Jump rope
- A cheery, can-do attitude.
- 10 arm swings in each direction (front, back, monkey, double front, double back)
- 10 leg swings (front-back, side-to-side)
- 30 jumping-jacks
- 50 high knees
- :30 plank
- :60 jumping rope
The workout is set-up in the same manner as a set of 50's you would do at practice. Think of it as doing 32x50s @1:00. Try to perform as many quality, technically sound reps in the time allotted.
- 8x :20 push-ups + :40 rest
- 8x :20 bodyweight squats + :40 rest
- 8x :20 mountain climbers + :40 rest
- 8x :20 lunges + :40 rest
Workout #2: Flip turn prep
Things you will need:
- Resistance band
- Skipping rope
- Jump rope
- Medicine ball or pull-up bar
- 40 min of good music playlist
- 10 arm swings in each direction (front, back, monkey, double front, double back)
- 10 leg swings (front-back, side-to-side)
- 1 minute of banded monster walks
- :30 plank
- :60 jumping rope
Part 1: 10 rounds, each round @2:00…
- :30 Band freestyle pull
- :30 rest
- 5-10 pulls ups or 10 single arm med ball slams
- Take the rest of the minute rest
Part 2: 5 rounds, each round @2:00…
- :30 bodyweight squats + :30 rest
- :15 squat jumps + :45 rest
- 3×30 flutter kicks on your back
- 3×30 russian twists with weight of medicine ball
- 3×30 mountain climbers
- 10-minute stretch
Workout #3- Solid Core
Things you will need:
- A fast pace playlist that is 30ish-minutes long.
- A jump rope if possible
- 10 arm swings in each direction (front, back, monkey, double front, double back)
- 10 leg swings (front-back, side-to-side)
- 30 jumping-jacks
- 50 high knees
- :30 plank
- 2 min of jumping rope or entire song- if no rope, just hop back and forth over a line (think downhill skier)
- 10 Burpees
- 30 Ab crunches
- 10x Alternating Jump Lunge
- 10x Russian Twists
- 10x each side - Kneeling like a Swimmer (aka Bird Dog)
- Get in plank position. Raise left arm to shoulder height in front of you as you raise leg to hip height behind you. Return to starting position. Repeat with opposite arm and leg.
Perform this routine 5x with 30-60s rest between each round. This workout routine is best for swimmers looking to elevate their swim training and activate their entire body.
Workout #4-Streamline Workout
Warmup:
- 3x -10 jumping jacks and 3 pushups, no rest between T
- 3-5 rounds of the following, which will work your full-body streamline from top to bottom.
- :30 seconds rest between each round
- 20-second standing streamline hold
- squeeze your ears with your arms, hand over hand, tighten your core, point your toes, and keep your whole body in line
- 15x leg raises o Lie on your back, arms in a streamline squeezing your head.
- Keeping your legs as straight as possible, raise them up off the ground to a 90-degree angle, then back down to about six inches off the ground
- 15x streamline squat jumps
- Squat engaging core and glutes, jump with streamline arms squeezing head with arms
- 30 -seconds streamline flutter kick
- On your back, arms in streamline above your head but on the ground. Lift your feet and flutter kick fast for 30 seconds
