Summer to Fall Training.
The
swimmers should undertake the following individual training between seasons.
Swimmers
with shoulder histories must be doing their regular shoulder exercises
throughout the break period. This is a
MUST to start the season with healthy shoulders!! This includes icing and stretching
afterwards. If you need tubing stop by
the pool and pick some up!
Seniors:
Everyone should be running 3 times a week for 30 to
45 minutes. RUNNING.
Not walking. We will return in the fall
and start out running in the afternoons.
Abdominal work:
3
* (50 crunches
(50
leg lifts tuck and roll up similar to weights
(50
sit ups
2
* (50 V-ups
(50
trunk raises
(50
obloquies Right elbow to Left knee/ Left elbow to Right knee
Leg Work:
10
* 40 second
wall sits, 15 seconds off
3
* (15 squat jumps
(Lunges,
25 R/ 25 L
Arms:
3
* (10 wall push ups put feet 3 feet
out from wall
(10
hand stand push ups, use wall
3* (25 regular push ups 90’ at shoulders
(15
tri-cep push ups, elbows
touching sides
Pre-Seniors:
Everyone should be running 3 times a week for 20-30
minutes. RUNNING.
Not walking
Abdominal work:
3
* (50 crunches
(50
sit ups
2
* (30 V-ups
(20
trunk raises
(50
obloquies Right
elbow to Left knee/ Left elbow to Right knee
Leg Work:
10
* 20 second wall sits, 10 seconds off
2
* (10 squat jumps
(Lunges,
25 R/ 25 L
Arms:
3
* (10 wall push ups put feet 3 feet out from wall leaning towards
wall
(15
regular push ups 90’ at shoulders
(15
tri-cep push ups, elbows
touching sides