Complete these Dryland workouts based on your group on alternating days. 3 sets of 12 for each exercise. When you think you've mastered the movements, schedule a meeting with Coach Solomon to evaluate your form, he may assign you a more challenging variation, if you are ready. On your non-dryland days get moving however you want to: play, run, ski, etc.
Hey guys, please check out the video below from the 7:00 minute mark to 8:30, for a great, in-place, dynamic warm-up! Please attempt this warm-up prior to your dryland workouts!!!
(complete 10-20 reps for each jumping jack)
Complete these four exercises:
Be strict with your rest, only rest 30 seconds between each set.
Use variations if you need to, doing push-up against a wall or with hands elevated to make it easier, work up to traditional push-ups
Complete these 8 exercises
Be Strict with your rest, take only 60 seconds between sets
Complete all 12 exercises
For the Tuesday 20 minute timed set please click https://sites.google.com/view/tuesday20minutetimedtestsets/home
Feel up to doing more? Check out these swimming specific resources