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DRY LAND MARCH 29-APRIL 3

As we get ready to start another week, lets hope for good weather to give us a chance to get outside and go through some of your dry land routines.  Last week I spent some time watching some dry land routines from Katie Hoff on a podcast and after doing some of these, I believe it fits in with our ability level.  As we have been discussing all season  your cores are vital for developing your strokes, turns and streamline.  Let’s really on focusing in on holding those tummy’s in and keep them tight.
MONDAY MARCH 30 Wednesday APRIL 1 FRIDAY APRIL3
WARM UP
 8 INCH WORMS
 8 GOOD MORNINGS
 8 WORLDS GREATEST STRETCH EACH SIDE
 WARM UP
 8 INCH WORMS
 8 KNEE HUGS
 8 GOOD MORNINGS
 8 WORLDS GREATEST STRETCH
WARM UP
 8 INCH WORMS
 8 KNEE HUGS
 8 GOOD MORNINGS
 8 WORLDS GREATEST STRETCH
  FIRST SET 40SECONDS ON/ 20 SECONDS OFF
 BODY SAW
 PLANK TAP (KEEP COUNT)
 MOUNTAIN CLIMBERS
FIRST SET 40/20
 BODY SAW
 PLANK TAP (KEEP COUNT)
 MOUNTAIN CLIMBERS 
FIRST SET40/20
 BODY SAW
 PLANK TAP (KEEP COUNT)
 MOUNTAIN CLIMBERS
MIXER
 10 JUMPING JACKS
 10 SQUATS
MIXER
 12 JUMPING JACKS
 10 SQUAT JUMPS
MIXER
 15 JUMPING JACKS
12 SQUAT JUMPS
SECOND SET 40/20
 PUSH UP WITH LEG LIFT
 FLUTTER KICKS
SECOND SET 40/20
 PUSH UP WITH LEG LIFT
 FLUUTER KICK
 RUSSIAN CRUNCH
SECOND SET 40/20
 PUSH UP WITH LEG LIFT
 FLUTTER KICK
 V-UPS
As you see there are 4 set.  Move through each round with no more than the built in 20 seconds rest.  At the end of set 2 you are allowed a 3 minute water break than proceed with the next round.  Treat the rounds like your swimming 3x200. The first A3 the second round A4 and the last round a strong A4 to A5.   Keep your focus going through the exercises.

 Tuesday and Thursday are for any cardio work you can get in such as shuttle runs, walk run, walks with your dogs (Anna and Rebecca). Bike rides are great, anything that gets you moving.

 Don’t forget to keep to your schedule and routines.  As for myself I do these dryland routines with you along with bike rides and trying to get pools up and running so they get warm and I can get in.

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