2020 Dryland Swim Training Program- Supplemental Swim Training
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Plan Description
The workouts within this program are designed to be a supplement to your current 2020 training and to be used instead of swim workouts until your pool facility can not be accessed.
Feel free to plug and play as you see necessary.
Here is a link to videos explaining each exercise that we will use during this training program:
https://cutt.ly/RtxAuQ7
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
0:22 hrs | 0:45 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
0:22 hrs | 0:45 hrs |
Sample Day 1
WU:
3-5 min easy stretch cord work + stretch
MS:
Stretch Cords:
3 x
2 min build to z3 effort, alternating arms
:30 rest
:30 active recovery, alternating arms
Dips: (assisted or weighted, if needed)
4 x 8 reps
Push Ups (assisted, if needed)
3 x 8 reps
3 x
2 min build to z3 effort, alternating arms
:30 rest
:30 active recovery, alternating arms
Sample Day 8
WU:
5-10 min steady build warm up with stretch cords
MS:
Stretch cords
3 x
2 min at z4
2 min at active recovery with cords
1 min full rest
Pull Ups + Planks:
3x
1 x 4 negative pull ups (10 seconds+)
1 x :30 plank
1 x :30 right leg up
1 x :30 left leg up
1 x :30 plank
1 x 1:00 rest
3 x
2 min at z4
2 min at active recovery with cords
1 min full rest