UIW Swimming and Diving
Welcome to the UIW Swimming and Diving Blog. Here you will be given workouts over the summer in order to prepare you for the upcoming season. You will have a general and specific set of exercise to warm up with before each WOD (workout of the day). These exercises are layed out below. These are aimed at preparing your body for the WOD and more are more exercises that are more specific to swimming and diving. There will be form time to time WOD that have nothing to do with swimming and diving directly but will improve your strength, stability and balance in other areas that in the end, will make you better at your event. You MUST post the results of your WOD in the comment section for that day. If you do not, your workout will not count. Good luck!!!
Warm Up
Your warm up will be nearly same everyday. Keep an eye out for changes.Your choice of (Run 1mile, Bike 4 miles, Row 1500m)
3 Sets of:
30 Superman
20 Scorpion Kicks
20 Sit Ups
20 Lying Leg Kicks
3 sets of:
15 Push Ups
15 V Ups
hey jeremy--thanks for posting! i'm excited to do all the workouts, but do you think there could be alternatives if we don't have weightroom equipment? Just a request. Thanks.
ReplyDeletedone, i had to go to the dentist after my clean and jerk move you saw me do so graciously in the gym i chipped my tooth
ReplyDeleteyeah yeah yeah all done at 11:45 at night, 2 45's on each side on the deadlifts, 2 25's on the press and 2 35's on the back squat, and 2 sweaty pits.
ReplyDeleteI timed myself for the warm-up exercises (6:21 for the first of three, i think 1:30 for the second set) but I wasn't around any barbells or weights myself either.
ReplyDeleteI did 205lbs for the deadlifts, 95lbs for the presses and 165 for the squats
ReplyDeleteI did 205 deadlifts, 80 for press and 135 squats.
ReplyDelete