Summer to Fall Training. To be done 3 times a week.
The swimmers should undertake the following individual training after ONE weeks rest. The first week everyone should rest. The second week each swimmer should be following the listed pre-season training guild lines.
***Swimmers with shoulder histories must be doing their regular shoulder exercises throughout the break period. This is a MUST to start the season with healthy shoulders!! This includes icing and stretching afterwards. You should have your own tubing but if you need tubing stop by the pool and pick some up!!!!!!
National Group:
Everyone should be running 3 times a week for 30 to 45 minutes. RUNNING. Not walking. We will return in the fall and start out running in the afternoons.
Abdominal work:
3 * (50 crunches
(50 leg lifts tuck and roll up similar to weights
(50 sit ups
2 * (50 V-ups
(50 trunk raises
(50 obliques- right elbow past left knee etc
Leg Work:
10 * 40 second wall sits, 15 seconds off
3 * (15 squat jumps
(Lunges, 25 R/ 25 L
Arms:
3 * (10 wall push ups put feet 3 feet out from wall
(10 hand stand push ups, use wall
(10 swimmer pushups hands fully extended minus 3 inches
3* (25 regular push ups
(15 tri-cep push ups, elbows touching sides
Varsity Group:
Everyone should be running 3 times a week for 20-30 minutes. RUNNING. Not walking
Abdominal work:
3 * (50 crunches
(50 sit ups
2 * (30 V-ups
(20 trunk raises
(50 obliques right elbow past right knee etc
Leg Work:
10 * 20 second wall sits, 10 seconds off
2 * (10 squat jumps
(Lunges, 25 R/ 25 L
Arms:
3 * (10 wall push ups put feet 3 feet out from wall
(15 regular push ups
(8 swimmers pushups hands fully extended minus 3 inches
(15 tri-cep push ups, elbows touching sides