COMING OUT THE OTHER SIDE A BETTER YOU DRYLAND March 23-27

As we enter our second week from each other I am sure that the thought of do I really need to do this has crossed some of your minds. It is important during this period that you have some kind of structure and physical challenge.

This is your chance to get a leg up on your competition and be ready to go when we get back to the pool, because without a doubt there will be those that sit around and do nothing for both their swimming and school. It really is your choice to grab this opportunity to come back as the best YOU that you can be when that school 🔔 rings and the pools 🏊‍♀️ open.

Even though you practice with your friends, you are on your own after pushing off the wall not a whole lot different than doing dryland. This is your personal time, a time set aside just for you. A time to really focus on making yourself better than you were yesterday. If you want you can even get mom and dad involved with your dryland. Have them sit in a chair on the deck or lawn with a stop watch and guide you through the routine, or not.

It is important to have some kind of a schedule as we work through this setback. Set a time aside to do some school work, work on school projects, and go through this dryland program and be consistent with the time. If you get through with school work for the day pick up a book and learn something new. Remember your going to come out a better you. The more that you can stay on a daily routine right now the better prepared you will be when things start getting back to normal, and they will.

EQUIPMENT NEEDED: jump room, stop watch, med ball, 2 cones or yard markers.

Now if you don’t have a jump rope no problem, any rope or just pretend you have one. No med ball no problem grab an old friend like your kick board or pull buoy, soccer ball. The movement is what we are looking for not the weight. It is important that you do not rest between exercises, this will help with your cardio, only rest where indicated.

As you see there is nothing planned for Tuesday and Thursday. This is your chance to take some kind of physical activity and do it for a minimum of 30-40 minutes. A bike ride or unicycle ride, a hike, kicking a soccer ball or shooting a basketball. Hitting a tennis ball yes it takes two but there is a lot of separation. The key is to do some activity that gets you moving around for a period of time.


MONDAY 3/23	WEDNESDAY 3/25	FRIDAY 3/27
Warmup 3x jog walk back 15 yards 3x run skip back 15 yards Frankenstein/run back 15 yards 4x 2each side (right leg/ left arm) 4x 15 jumping jacks +7 shoulder squeezes	Warmup 3x jog walk back 20 yards 3x run and skip back 20 yards Frankenstein/run back 20 yards 4 rounds 2 each side 4x 20 jumping jacks + 7 push ups	Warmup 3x jog walk back 25 yards 3x run skip back 25 yards Frankenstein/ run back 25 yards 4 rounds 2 each side 4 x 25 jumping jacks 7 push ups 7 shoulder squeezes

CIRCUIT #1 2 Rounds	CIRCUIT #1. 2 Rounds	CIRCUIT # 1 2 Rounds
2x Smooth jump rope :45 2x Plank :30 Rest 10 seconds and repeat	2x Smooth jump rope :45 2x Plank :30 2x flutter kicks :30 Rest 10 seconds and repeat	2x Smooth jump rope :45 2x 15 Leg lifts 2xMountain climbers :45 2xSide climbers :45 Rest 10 seconds and repeat
REST 3:00	REST 3:00	REST 3:00
Circuit #2	Circuit #2	Circuit #2
2x Jump rope fast. :30 2x toe touch ceiling reach :30 2x 10 squats holding med ball @ chest REST 30 seconds repeat	2x Jump rope fast :45 2x toe touch ceiling reach :30 / 10 inch worms 2x wall sit :30 REST 30 seconds repeat	2x Jump rope fast 1:00 2x 12 inch worms 12 Squats Wall sit :45 15 Squats Wall sit :45 REST 30 seconds and repeat