Intense Dryland/Swim Combo Workout

Last Friday coach Lindsey came up with a great idea to combine dryland and swimming to create an intense and fun practice that gave the kids a fresh new workout.


The workout:
Each swimmer pairs up with a partner.  One swimmer does a specific dry land exercise while the other swims a 50 yard SPRINT.  In order to switch, the swimmer must hop out & tag the one doing dryland.  They then switch roles.  We did 10 minute increments, followed by a 200 recovery kick....for one hour.  First round consisted of freestyle 50 yd sprints.  Dryland alternated between planks, squats, push ups, v-holds & burpees.  2nd round was butterfly 50 yd sprints, same dryland exercises.  3rd round was breastroke 50 yd sprints, same dryland exercises.  Next time we will have faster transitions starting each 10 minute increment & get 4 rounds in!  The last 30 minutes we worked on turns.