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!

Wednesday, June 15, 2011

Thursday/Friday

Here are the workouts for Thursday AND Friday. Elite coaches will not have access to the computer throughout the next few days, so we are posting both WOD's now. Work hard!

Thursday-
A. 3x8 assisted strict pullups
B. 3 rounds for time of:
200m run, 20 Kettle Bell or Dumbbell Swings, 10 box jumps
C. plank series, 3x 30sec. of each, front plank, right side plank, left side plank, reverse plank

Friday-
A. 5-8x 50m running springs @ 1:00
B. Practice dips (reverse on bench, reverse on rings, on rings with bands, stationary, rings)
C. 3 rounds for time of:
20 Medicine Ball overhead walking lunges, 20 Medicine Ball sit ups
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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