No Equipment 30 Minute Dryland Workout

      1. Arm Swings
        • Sideways swings w/o a twist
        • One arm forward then backward. Switch sides
        • Both arms forward then backwards
        • Breaststroke
        • Freestyle
        • Backstroke
        • Windmills
      2. Leg Swings
        • Forward and backward
        • Swing sideways in front and sideways in back
      3. Biking Stretches – 10 reps of each
        • Quad stretch on one leg
        • Standing Figure 4s
        • Squats
        • Forward lunge with a twist toward forward leg
        • Side Lunges
        • Retro lunge pulses
        • IT/Curtsey Lunges
        • Overhead Stretch – Right hand grabs left wrist and pulls then switch sides
        • Hip Hinge stretch with arms extended on a table
      4. Abs
        • Crunches
        • Legs extended and a right angle to the hips crunches
        • Reverse crunches
        • Alternate leg drops from an extended position
        • Sideways knee drops with arms in a Texas T
        • Alternate elbow to knee crunches
        • Russian Twists
      5. Hips
        • Kneeling lunge to half splits
        • All 4s knee circles one way for 10 revolutions then the other way
        • All 4s Donkey Kicks
        • All 4s Clam shells
        • Marching bridge
      6. Planks
        • Elbow plank hold for 60s
        • Snow Angels
        • Marching plank
        • Side planks with reach through
        • Plus push ups
        • Sideways crawls
        • Hip Dips
        • Spidermans
        • Inch Worms
        • Starting block jumps to streamline – 5 on each side

Still Want to Swim?

WARM-UP (1000 yds)

  • 1 x 400 choice
  • 4 x 100 on 2:15 – 50 kick + 50 swim
  • 8 x 50 w/ fins AND paddles on :55

MAIN SET (2200 yds)

  • 4 x 200 on 4:00
    #1: Kick w/ fins #2: IM      #3: stroke        #4: Free
  • 4 x 50 on 1:20
    25 swim + 10 yards underwater kick fast + 15 sprint + race finish
  • 1 x 150 recovery pull
  • 4 x 50 on 1 :20
    25 swim + 10 yards underwater kick fast + 15 sprint+ race finish
  • 1 x 150 recovery pull
  • 4 x 200 free on 3:30/3:45 – Hold your 500 pace
    3:30 Interval: Brooke, Ryan: 2:57, Denise: 3:04, Amy: 3:08 ///
    3:45 Interval:  Leah: 3:20, Andrea: 3:22, Kyle: 3:24

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

Total Yards: 3400

Hold That Pace

WARM-UP (1400 yds)

  • 150 SKPS
  • 8 x 75 on 1:40 –50 drill + 25 swim
    Drills to choose from: Finish Drill, 2-beat kick, Fingertip Drag, 6-3-6, Catch-up, One arm, other at side breathing on non-stroking side, Fist
  • 4 x 50 Swim Golf on 1:10

MAIN SET (1800 yds)

Goal: See what the minimum interval that you can hold your 500 pace
If you can’t make the interval, substitute every other 100 w/ a 50

  • 5 x 100 on 2:00 (Andrea 1:40, Kyle 1:46)
  • 1 x 100 choice recovery kick
  • 5 x 100 on 1:55 (Andrea 1:40, Kyle 1:46)
  • 1 x 200 recovery pull
  • 5 x 100 on 1:50 (Andrea 1:40, Kyle 1:46)

For the rest of Lane 6 and Express Lanes:

  • 5 x 100 on 1:50 (Ryan 1:28, Amy, Denise 1:32, Leah 1:35)
  • 1 x 100 choice recovery kick
  • 5 x 100 on 1:45 (Ryan 1:28, Amy, Denise 1:32, Leah 1:35)
  • 1 x 100 recovery pull
  • 5 x 100 on 1:40 (Ryan 1:28, Amy, Denise 1:32, Leah 1:35)

Cool Down (200 yards)

  • 1 x 200 easy pull

Total Yards: 3400