Boys Varsity Swimming, Girls Varsity Swimming · DryLand workouts Week 7/27 – 7/31


Monday

Run for 30 – 45 Minutes – Goal distance is 3 miles

Tuesday
Drop Set – Do each work out for 50 seconds and then 10 seconds off.  Downloading an interval clock is the best way… After each time through, drop the exercise of your choice!  I usually just drop the from the top.

Plank
Jumping Jacks
Push Ups
Jump Squats
Bicycle Abs
Burpees
Wall Sit
crunches
Jump Lunges
Plank Side Dips

Wednesday
Run for 30 – 45 minutes Goal distance is 3 miles

Thursday
BlackJack Set – do the best you can do, modify when needed. RECORD YOUR TIME!

20 Burpees and 1 air squat
19 Burpees and 2 air squats
18 Burpees and 3 air squats
17 Burpees and 4 air squats
16 Burpees and 5 air squats
15 Burpees and 6 air squats
all the way to 1 burpee and 20 air squats

Friday
Run for 30 – 45 minutes.  Goal distance is 3 miles.