Land Training
Please find below instructions and a link to a land training video.
Swimmers are invited to complete this session in addition to their current swim schedule, at home, as they are able to.
This is not a mandatory session and is available for any swimmer wishing to incorporate into their weekly training routine.
The land training is recommended for swimmers in the following groups:
Group 3 - To be completed maximum, once per week
Group 4 - To be completed maximum, twice per week
Group 5 - To be completed maximum, twice per week
Washington - To be completed maximum, twice per week
Masters/Junior Masters - To be completed maximum, twice per week
Land Training Video
How to complete:
3 Rounds
Red = work
Green = rest
Yellow = break
Round 1 - 10 sets
The 10 sets are to be completed as per the exercises on the screen working top left to bottom right
40 seconds work
10 seconds rest
Break
Round 2 - 10 sets
The 10 sets are to be completed as per the exercises on the screen working top left to bottom right
1 min work of each set
No rest
Break
Round 3 - 10 sets
The 10 sets are to be completed as per the exercises on the screen working top left to bottom right
1 min work of each set
No rest
Break
Bonus round
Press ups to the song “Bring Sally up”
Swimmers should do a press up when they hear the word “Sally”. If the song says “Sally up” they hold at the top of the press up. If the song says “Sally down” they hold at the bottom of the press-up.
Ps. There may be lots of holding “Sally down” 😉
Enjoy Swimmers!!!