Summer Program

Welcome to the 2011 Summer Dryland Program. Below will be a general warm up will do daily before each workout. There will be a daily post with that day's WOD (workout of the day). You'll notice past workouts currently listed.
Please create a username and password and post comments, results and questions related to that day's WOD.
good luck and see you in the Fall!

Monday, July 5, 2010


10 Worst Diet Mistakes

wod
6 200m run
rest 2 minutes between

then
10 minute amrap:
1 burpee
7 handstand push ups
7 box jumps
6 db/kb snatches ea arm
Posted by at

2 comments:

  1. Lesley MJuly 5, 2010 at 9:14 PM

    will do the runs sometime soon when i have a measured track.

    got in 6 rounds. I was doing it on the playground at my pool, and a kid I coach was interested in learning what I was doing, so I got slowed down a little bit. but for the greater good.

    ReplyDelete
  2. SeanzieJuly 6, 2010 at 9:16 AM

    I did about 30 seconds every 200m run

    and for the WOD i got 6 rounds plus 2 HSPU

    ReplyDelete

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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