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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.

Monday 7/27

Group 1 2:00 – 4:00 Rock Hill Aquatic Center Nick Anderson Colin Barber (Gone this week) Wyatt Barnes Jeantoine Dervil Norris Williams Grant Sorrells Riley Hoofnagle RAYS – Stay with your RAYS practices until out of Phase 1 Lexi Atkinson Emilee Atkinson Wylie Bailey Casten Hoerschgens-Ham Mathias Hoerschgens-Ham Mason Martin Christian Smrekar Chloe Miller  

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

Monday 7/20

Group 1 Nick Anderson Colin Barber Wyatt Barnes Jeantoine Dervil Norris Williams Grant Sorrells   Swim Team protocol for Monday July 20th 2:00 – 4:00 Rock Hill Aquatic Center Need more information…. bbaker@rhmail.org ssnyder@rhmail.org Swimmers will be given a group.  Right now, we have 1 group.  This might change.  We will post groups on the

Swim Team Protocol Monday 7/20 and Wednesday 7/22

Swim Team protocol for Monday July 20th and Wednesday July 22nd 2:00 – 4:00 Rock Hill Aquatic Center Need more information…. bbaker@rhmail.org ssnyder@rhmail.org Swimmers will be given a group.  Right now, we have 1 group.  This might change.  We will post groups on the website.  If groups change, times might also change.  Thank you for

Swim Team Dry Land Workouts 7/13 – 7/18

If you are interested in the swim team and need to contact a coach.  Please email bbaker@rhmail.org or ssnyder@rhmail.org Monday 7/13 plus Zoom at 6:00 Go through all exercises for 50 seconds and 10 seconds off (set up interval clock on phone or you can download one.) They drop an exercise each time, starting from

Swim Zoom Meeting 6:00 Mon and Thurs

Zooms!! Every Monday and Thursday at 6:00 Topic: NHS Swim Check In Time: Jul 6, 2020 06:00 PM Eastern Time (US and Canada) Every week on Mon, Thu, until Jul 20, 2020, 5 occurrence(s) Join Zoom Meeting https://us02web.zoom.us/j/82331971770?pwd=Zm5vUzVIekgzUWdLT1BXL2prQ1RCZz09 Meeting ID: 823 3197 1770 Password: 7xffE5    

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

Interest form for Trojan Swim Team

Please fill out the following google form .   Please email Coach Baker at bbaker@rhmail.org if you have any questions or need more information.

Northwestern Football 2020 Prospect Interest Form

Future Northwestern Football players can click on this link to fill out contact information and begin receiving Trojan Football updates.  Click Here Northwestern Football Information Flier