Below is a list of exercises you can choose to do to get ready for the next swim season. These workouts are 100% optional and should be done only if you feel confident in your ability to do them correctly.
I’ve provided links to videos for some newer or more difficult exercises.
Group A:
Go top to bottom, and repeat 2-4 times.
- Dropdown Push-ups x8 @ 5s drop
- Bodyweight Squats x6
- Pull-over x8
- Hip Hinge Greasing x6
- Alternating Bridge x16
- ABC Leg Raise (entire alphabet)
Group B:
Top to bottom, repeat 2-4 times.
- Kneeling alternating press + DB (if available) x8 (each arm)
- Filled milk jugs can work too!
- Batwing x8
- Single Leg Floor Bridge x10
- Tuck Jumps x10
- Plank Shoulder Taps x12 (total)
- Suitcase Carry ~20 yards, each arm
Hope this will help with some of this off-season training.
One comment
Pingback: Dryland Workout #2 – Batesville Swimming
Comments are closed.