If you have access to a pool this week, below are 2 swim workouts you can do:

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#1:

Start with a dynamic warm up

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Warm up: 300 swim

             4 x 75 kick @ 1:30

             6 x 50 1-arm/fist @ 60

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Technique: Breath control

              8 x 50 breathe every 4 @ 60

              8 x 50 as 25 no breath/25 breathe every 3 @ 1:15

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Main: Aerobic and Recovery (No breath on 1st stroke, in 3rd gear [heart rate 26-28])

        2 x 400 pull @ 6/6:40 STAY LONG, less than 15 strokes per 25

        2 x 400 swim @ 5:20/6

        2 x 400 pull @ 6/6:40

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Warm down: 200 OTH

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#2:

Start with a dynamic warm up

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Warm up: 4-4-4

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Technique: all with snorkel - keep head still, connect hand to hip, and drive with kick

              8 x 25 1-arm @ 40

              8 x 50 fist @ 60

              8 x 50 pull with paddles and buoy @ 60

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Main:

        2 x 100 swim @ 1:30

        4 x 50 swim with paddles @ 60

2x     200 back @ 4

        8 x 25 with fins @ 30 (choice stroke)

        200 kick with fins @ 4

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Warm down: 200 OTH

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If you do not have access to a pool, here are some dryland workouts you can do from home:

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Week 1: Day 1 (March 16)

Week 1: Day 2 (March 17)

Week 1: Day 3 (March 18)

Week 1: Day 4 (March 19)

Week 1: Day 5 (March 20)

Week 1: Day 6 (March 21)

• Agility Videos:

  • ​Linear Acceleration-Footwork, Agility & Acceleration

  • Line Drills - Footwork, Agility & Acceleration

  • Jumping & Bounding-Footwork, Agility & Acceleration

  • Dynamic Warmup - Footwork, Agility & Acceleration

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Below are how-to videos if you are not sure of what a certain exercise is:

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LEGS:

Goblet Squat - https://youtu.be/MeIiIdhvXT4

Lunges - https://youtu.be/D7KaRcUTQeE

Bulgarian Split Squat - https://youtu.be/2C-uNgKwPLE

Hip Thrust - https://youtu.be/SEdqd1n0cvg

Glute Bridge - https://youtu.be/8bbE64NuDTU

Reverse Lunge - https://youtu.be/sjlsISvHyZs

Dumbbell Deadlift - https://youtu.be/lJ3QwaXNJfw

Calf Raise - https://youtu.be/ORT4oJ_R8Qs

Pistol Squat - https://youtu.be/7NvOuty_Fnc

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CORE:

Flutter Kicks - https://youtu.be/ANVdMDaYRts

Bear Crawl - https://youtu.be/WMXbyYpZ9oY

Lizard Crawl - https://youtu.be/Md43e3VBzNc

V-Up - https://youtu.be/wRCgPeligF4

Superman - https://youtu.be/Gui5TqiKjZI

How to plank - https://youtu.be/fqzUlmyTpJk

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UPPER BODY:

Single Arm Row - https://youtu.be/KRN38chlkds

Bent Over Row - https://youtu.be/6TSP1TRMUzs

Tricep Kickback - https://youtu.be/6SS6K3lAwZ8

Shoulder Press - https://youtu.be/qEwKCR5JCog

Incline Bench - https://youtu.be/8iPEnn-ltC8

Bicep Curl - https://youtu.be/zC3nLlEvin4

Standard Bench - https://youtu.be/VmB1G1K7v94

Dumbbell Raise - https://youtu.be/-t7fuZ0KhDA

Dips - https://youtu.be/c3ZGl4pAwZ4

 

JUMPING:

How to Jump and Land - https://youtu.be/9lESsJDz8Pk

Box Jumps - https://youtu.be/hxldG9FX4j4

Squat Jump - https://youtu.be/DeTBwEL4m7s

Duke Plyo Series - https://youtu.be/WqTayB5NTaw

Power Skips - https://youtu.be/NCY9gFsZk9Y

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