Dryland and Pool Workout #4

Dryland and Pool Workout

Dryland Workout

This is a more advanced level of dryland incorporating plyometric jumps. These explosive movements are tougher so be careful! You don’t want to fall or injure yourself. Take your time or tailor the workout to your level of comfort.

Dryland
Warmup
#	Interval	Notes	Notes
1	0:40:00	hip circles
1	0:40:00	stretch from side to side	Active recovery inbetween
1	0:40:00	leg swings	Active recovery inbetween
1	0:40:00	toe touches	Active recovery inbetween
1	0:40:00	butt kickers	Active recovery inbetween
1	0:40:00	jog in place	Active recovery inbetween
1	0:40:00	high knees	Active recovery inbetween
1	0:40:00	Jumping jacks	Active recovery inbetween

1	0:30:00	Burpees	5 reps
2	1:00:00	2 hops, 1 knee slap	2 rounds of 10
4	0:30:00	Jump Lunges with toe taps in middle	2 rounds of 10
1	1:00:00	Spiderman Pushups	2 rounds of 10 (alternative exercise: plank with knee side raises)
1	2:00:00	hips	hip raises with 1 leg up, combine doggy and donkey kicks
1	0:30:00	Burpees	5 reps
1	1:00:00	rest

Pool Workout

This week’s workout is based around the legs and sprinting through the buildup of lactic acid.

In the main set, you will do 4 intervals of 0:30 vertical kicking with your hands out of the water.

On the 4th interval, you will go straight into your sprints which should wear you out.  The idea is to work through the pain and not lose concentration on keeping your stroke together.  Stay tough!

Warm Up			Theme:
#	Distance	Stroke	Interval	Notes
1	300	swim	6:00:00
1	300	kick	6:00:00	Reverse IM kick
1	300	pull	6:00:00
1	400	Free	8:00:00	breath every 3, no breath off wall
6	100	Free	1:45:00	build
1	50	easy	3:00:00

Main Set			Theme:
#	Distance	Stroke	Interval	Notes
5	200	Free	3:30:00	75 pace 25 underwater
1	75	easy	2:00:00
4	25	Kick	0:45:00	vertical kicking (30 on/15 off)
4	25	sprint	0:40:00	IM Order
1	50	easy	1:30:00	recovery
4	25	Kick	0:45:00	vertical kicking (30 on/15 off)
4	50	sprint	0:50:00	IM order
1	50	easy	2:00:00	recovery
4	25	Kick	0:45:00	vertical kicking (30 on/15 off)
2	75	sprint	1:15:00	free
1	250	easy	5:00:00	cooldown

Total Distance	Total Time
4125	1:25:00

 

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Squat Jumps

This is it – Vertical PoWOWer!

You’ve now mastered quality squats with or without weight (medicine ball).

WHY squat jumps? In our introduction to this series we mentioned how similar a squat is to the turn and backstroke start? The vertical training will get you that explosive push off the wall!  Now we’ll incorporate an advanced movement that involves plyometric training.  Plyometrics — also known as jump training — is a training technique designed to increase muscular power and explosiveness that conditions the body with dynamic resistance exercises that rapidly stretch a muscle (eccentric phase) and then rapidly shorten it (concentric phase).

Let’s work on the vertical aspect to get some more power and speed by adding a nice powerful jump. Take a look at the video above for a look at how different squat jumps look.

1. Really use those legs to get a high vertical jump!
2. Focus on forcefully swinging your arms down when you jump up, simulating a start.
3. Landing softly with some give.

*WARNING* Landing stiff-legged risks the possibility of a knee or ankle injury (something we definitely don’t want).  In the video we all land on our toes and allow a little bounce in our recovery; you don’t have to land in the same spot but try not to jump around like a crazy rabbit.

Remember, don’t abandon the basics – quality over quantity!

With that in mind, let’s do 3×10 squat jumps.  These will tire you out!  Take a 20 second breather in between sets to recover a bit to avoid injury.

That’s it! You have now gone through our squat series!  Incorporate these into your dryland workouts and help build a solid base for your exercises.

Let’s #GetHiitOn!