Sage YMCA Masters Swimming

Dryland Workouts


Dryland Week 7

Week 7 continues with the same format of warm-up exercises, core-centered body weight exercises and stretch cords.

Published on

November 29, 2021

Topics featured:

superman exercise

Warm Up

  • 8 x quad stretches (4 on each side)
  • 8 x squats
  • 8 x IT cross legged squats
  • 8 x Forward lunge with a twist
  • 8 x Windmills
  • 8 x Overhead stretches to the L and R
  • Bent over stretch – legs and torso make a right angle. Swing hips side to side.
  • 4 x LRL side lunges
  • 4 x RLR side lunges

Main Set

Set #1: Two Rounds of 10-15 reps each exercise.

  • Superman holds
    Hold end positions for 2s.
  • Mountain climbers with sliders
    12 reps on each leg
  • Clam shells
    Lie with your back to a wall. Bend  knees. Make sure heels, butt, shoulders and head are touching wall. Open top leg knee up and close.

Set #2: Two Rounds of  30s or 10-15 reps each. Attach stretch cords at chest level.

  • Bent over freestyle.
    Face the attachment. Swim for 30s.
  • Punches at chest level on one leg
    Back to mount
    Punch for 30s on each leg
  • Arrested position rotator cuff
    Back to mount.
    Pull down.
  • Arrested position rotator cuff
    Face mount
    Start with palms level with elbows. Pull back

Day 1

Two rounds of 10 reps each exerise.

Day 2:

Two rounds of 12 reps each exerise.

Day 3:

Two rounds of 15 reps each exerise.

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Week 6 of dryland training continues to work on strengthening the core with snow angels, pelvic tucks and stretch cord rotations. Additional exercises for shoulder stabilization are also included.

Dryland Week 5

Dryland Week 5

This week we will be starting dryland using minimal equipment. Stretch cords and two rags if you have smooth floor or plastic plates if you have carpet. This workout is to be repeated 2-3 times this week. Add on reps as the exercises get easier.

Dryland Weeks 1-4

Dryland Weeks 1-4

General muscle group exercises listed. Options for machine, free weight or body weight included.