Boys Varsity Swimming, Girls Varsity Swimming · Swim Practice Week 8-10 to 8-15


Change of practice times this week!  We have room for all swimmers.
Tue Aug 11 12-2 and Thur Aug 13th 12 – 2
Dryland online Monday – Friday

Zoom at 6:00pm Monday and Thursday

Starting Aug 17th we move to 4:00 – 5.45 practice time at the Rock Hill Aquatic Center.  At this time, we are not sure of the days.

 

Dryland

Monday – Leg Day

30 Seconds on, 10 Off  – 3 times each exercise then move to the next exercise.  After Each Round 5 Minute jog

Round 1
Air Squats
Walking Lunges
Star Jumps
V Ups

Round 2
Squat Jumps
Curtsy Squats
Wall Sit
Plank Jacks

Round 3
Wall Climbers
180 Jump Squat
Sumo Squat
1 Leg Squat

Tuesday
Run/Jog for 30 – 45 minute (Goal is 3 miles)

Wednesday – Arm Day/ core

30 Seconds on, 10 Off  – 3 times each exercise then move to the next exercise.  After Each Round 5 Minute jog

Round 1
Push Ups – Regular
Plank should taps
Side Plank Dips

Round 2
Push Ups (Wide Arms)
Mountain Climbers
Plank Shoulder Taps
Triceps Dips (use any chairs, sofa)

Round 3
Wall Climbers
Diamond hand push ups – keep elbows in
Plank knee dips
Delts – Using anything 5 lbs or so, straight arm lifts to eye level

Thursday
Run/Jog for 30 – 45 minute (Goal is 3 miles)

Friday

Black Jack Set

20 burpees / 1 air squat
19 Burpees/ 2 air Squats
18 Burpees/ 3 Air Sqauts etc…..