Team Dryland Workouts
(Workout Videos at the bottom of this page) When practice is cancelled due to weather, or for anytime you want to work on building your strength on dryland - here are some of our team dryland workouts to stay on top of your training!
"On The Block" WARM UP
Beginners Workout (5x Rounds)
• 10x Squats, • 10x Leg Lift,
• 10x each side - Basic Swimmer:
Lie face down with arms extended overhead, palms on the floor, and legs extended behind you. Raise left arm and right leg. Return to starting position, then raise right arm and left leg. Alternating sides.
"Take Your Mark" ACTIVATE
Intermediate Workout (5x Rounds)
• 10x Burpees, • 10x Alternating Jump Lunge, • 10x Russian Twists,
• 10x each side - Kneeling like a Swimmer (aka Bird Dog) : Get in plank position. Raise left arm to shoulder height in front of you as you raise leg to hip height behind you. Return to starting position. Repeat with opposite arm and leg. Perform this routine 5x with 30-60s rest between each round. This workout routine is best for swimmers looking to elevate their swim training and activate their entire body.
"The Individual Medely"
BUILD YOUR OWN LIGHTNING WORKOUT
Choose any of the 5 following - sets of 10 each.
For Beginner training, do 5 rounds of each set. 30 second rest between each round.
For Advanced training, do 10 rounds of each set. 30 second rest between each round:
• Burpees • Jump Lunges • Planks • Donkey Kicks • Leg Lifts • Pushups • Pull-ups • Squats • Jump Rope • Medicine Ball • Flutter Kicks • Sit-ups • Plank progression • Sit to stand jumps
"The 500" CHAMPION Workout (5x Rounds)
• Pushups: Regular, Wide, and Clap, • 10x Donkey Kicks, • 10x Sit To Stand Jumps
• 10x each side - Plank Swimmer: Get in plank position. Raise left arm to shoulder height in front of you as you raise right leg to hip height behind you. Return to starting position. Repeat with opposite arm and leg. Perform this routine 5x with 30-60s rest between each round. This dryland routine will be very taxing on your body in a short period of time so if you’re just getting started, it’s best to start with less repetitions or complete only 2-3 rounds rather than 5 rounds.
"The Sprint" CORE BEGINNER WORKOUT
Warmup: 10-15 minute jog/run
The main set: 3-5 rounds for each of the following: (30 seconds rest between each round)
• 15x - Russian Twists, • 15x each leg - Flutter Kicks, • 30-second Plank, • 15x each leg - Donkey Kicks
"The Distance" CORE ADVANCED WORKOUT
Warmup: 10-15 minute jog/run
The main set: 3-5 rounds of the 30x reps for each of the following: (30 seconds rest between each round)
• 20x - Lemon squeezes, • 20x - Superman, • 15x each side - Oblique crunches, • 20x - Hip thrust -bridges
"The Barrett" STREAMLINE TRAINING #1
Warmup: 3x -10 jumping jacks and 3 pushups, no rest between
The main set: 3-5 rounds of the following, which will work your full-body streamline from top to bottom. (30 seconds rest between each round)
• 20-second standing streamline hold (squeeze your ears with your arms, hand over hand, tighten your core, point your
toes, and keep your whole body in line),
• 5x leg raises (Lie on your back, arms in a streamline squeezing your head. Keeping your legs as
straight as possible, raise them up off the ground to a 90-degree angle, then back down to about six inches off the ground)
• 15x streamline squat jumps (Squat engaging core and glutes, jump with streamline arms squeezing head with
arms)
• 30 seconds streamline flutter kick (On your back, arms in streamline above your head but on the ground. Lift your
feet and flutter kick fast for 30 seconds)
"The Lubrino" STREAMLINE TRAINING #2
Warmup: three rounds of 20 seconds burpees and 10 sit-ups, no rest between
The main set: 3-5 rounds of the following, which will work your full-body streamline from top to bottom. (30 seconds rest between each round)
• 30-second standing streamline hold (squeeze your ears with your arms, hand over hand, tighten your core, point your toes, and keep your whole body in line)
• 30x streamline Superman (Roll over to your stomach. In a streamline position, lift your head, hands, and feet
up an inch or two off the ground twenty times)
• 15x pushups (Keep your core and glutes tight – maintain the streamline of your core)
• 30 -second streamline dolphin kick (On your back, arms in streamline above your head, but still on the ground. Keeping
your feet together for a small, fast, dolphin kick instead of flutter)
20 Minute Workout Videos: Watch & Follow Along -
