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!
Thursday, October 21, 2010
WOD Warm Up 2 sets of: 200m run 25 v ups
A1. Deadlift 3-3-3 rest 30s A2. Dumbell Snatches 3x5 each arm rest 60s B1. Partner Assisted Pull ups 3x10 rest 30s B2. One Arm Dumbell Press 3x10rest 30s C. 1x800m run @75%
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
deadlift: 95-125-145
ReplyDeletesnatches with 20-20-25
pullups on machine at 110
press with 20.
run: 3:40