Boys Varsity Swimming, Girls Varsity Swimming · Dryland workouts Monday 7/20 – 7/24


Dryland workouts Monday 7/20 – 7/24

Monday – Run 30


Tuesday – Arm Day

50 seconds workout, 10 seconds rest.  Go through the set of 5 then a 5 minute jog.  Repeat this 4 times  (Download an interval clock will be the easiest way to keep up of your time)
Push Ups
Plank with a Dip
Wall Climbers
Plank
Burpee
5 minute Jog


Wednesday (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


Thursday – Leg Day

50 seconds workout, 10 seconds rest.  Go through the set of 5 then a 5 minute jog.  Repeat this 4 times  (Download an interval clock will be the easiest way to keep up of your time)

Body weight squat
Star Jump
Wall Sit
Jump Squat
Alternating leg Lunges
5 minute Job


 

Friday – Run/ jog/ Walk 3 MILES!!