Boys Varsity Swimming, Girls Varsity Swimming · Swim Team Dry-Land Workouts July 6 – July 10


Each Day

  • Drink at minimum 32 oz of water
  • Stretch
  • If you have access to a pool, SWIM!!!!!

Monday (Full Body)

20 minute run/jog
Go through 4 times
10 Squat jumps
20 alternating front lunges
20 plank shoulder taps
Rest .30

Rest 2 minutes

Go through 4 times
10 push ups
50 jumping jacks
6 burpees
Rest .30

Run/jog 10 minutes


Tuesday (Core)

20 minute Walk/Jog

1 minute work, .10 rest

Straight arm plank
crunches
Side dip plank
V-Ups
Elbow knee dip plank
Rest/ stretch 2 minutes

Repeat 3 times


Wednesday (Full Body)

20 minute run/jog
Go through 4 times
10 Squat jumps
20 alternating front lunges
20 plank shoulder taps
Rest .30

Rest 2 minutes

Go through 4 times
10 push ups
50 jumping jacks
6 burpees
Rest .30

Run/jog 10 minutes


Thursday (Core)

20 minute Walk/Jog

1 minute work, .10 rest

Straight arm plank
crunches
Side dip plank
V-Ups
Elbow knee dip plank
Rest/ stretch 2 minutes

Repeat 3 times


Friday (Cardio)

Run, jog, bike, swim, anything you can for 45 minutes
Try to have fun with it!