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Summer SWIM TRAINING
Summer Swim Workouts
Workout 1
400 Warmup SKIPS (Swim, Kick, IM, Pull, Sprint) 100 each Drills 100 each
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Workout 2
400 Warmup SKIPS (Swim, Kick, IM, Pull, Sprint) 100 each 50 Crunches, 25 Pushups Drills 100 each
10 x 50 Sprints (2 sets as ordered below)
200 Cool Down |
Workout 3
200 Warmup Mile Swim 35 Laps (3 x 500 and a 250) Swim for endurance Conditioning Round
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Workout 4
400 Warmup SKIPS (Swim, Kick, IM, Pull, Sprint) 100 each Drills 100 each
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Workout 5
400 Warmup SKIPS (Swim, Kick, IM, Pull, Sprint) 100 each 50 Crunches, 25 Pushups Drills 100 each
10 x 50 Sprints (2 sets as ordered below)
200 Cool Down |
Workout 6
200 Warmup Mile Swim 35 Laps (3 x 500 and a 250) Swim for endurance Conditioning Round
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Workout 7
200 Warmup MILE MADNESS 200 Cool Down |
Summer Daily dRY lAND tRAINING
During summer, you will need to do these on your own DAILY, or come to morning workouts.
You will not get stronger or faster without dry land conditioning and running. You need the water workouts and the dry land workouts in order to achieve the best results.
You will not get stronger or faster without dry land conditioning and running. You need the water workouts and the dry land workouts in order to achieve the best results.
- Stretches
- Run 2-3 miles (You can break up your 2 miles with the other conditionining sets below. Example: 2 laps, Flutter Kicks, 2 laps, Squats, 2 laps, Planks, 2 Laps Crunches and Pushups)
- Flutter Kicks (3 sets for 30 to 60 seconds each) - To begin, lie flat on your back. Place your hands at your side, or under your butt for extra help, and lift your legs about two inches from the ground. Keep your legs straight and toes pointed and then quickly flutter your legs about two inches up and down without touching the ground. This exercise will not only work your lower abs and legs but will also simulate the kick needed for freestyle and backstroke.
- Squats (3 sets of 25 each) - Whenever you push off the wall after a flip-turn, you're essentially doing a squat. You can augment your training by doing squat repetitions outside the pool to build up the muscle strength that will give you real acceleration coming off the wall. If you’d like to add extra resistance, do weighted squats using a barbell or a dumbbell. By getting accustomed to squatting with extra weight on your body, pushing off the wall will feel easier, especially during the last lap of an extremely demanding race.
- Planks (3 sets for 30 to 60 seconds each) - Planks are a phenomenal way to target all of your abdominal muscles at once! With your feet pressed into the ground, raise yourself onto your elbows. It is crucial that you don’t stick your butt in the air, creating a teepee, or arch your back inwards. You want your body to form a straight line from your ankles to shoulders. Suck your belly button in towards your spine to fully engage your core.
- Crunches (2 sets of 50)
- Push Ups (2 sets of 25)
- Jump Rope (3 to 5 1:00 minute sets) - Jumping rope is an easy, yet effective way to work your calf muscles, reflexes, and core. By alternating 45 seconds of jump rope with 15 seconds rest, you'll work your key muscle groups while also elevating your heart rate and increasing your cardiovascular endurance. It may seem unnecessary to spend a chunk of your time on the jump rope, but your body will be thanking you as it's huffing and puffing at the end of a race.
- Stretches
Resources for Dry Land training
CoachUp Nation
https://www.coachup.com/nation/articles/swimming-dryland-workouts
https://darebee.com/workouts/dryland-swimmers-workout.html
There are also lots of videos on the VIDEO page of the website.
https://www.coachup.com/nation/articles/swimming-dryland-workouts
https://darebee.com/workouts/dryland-swimmers-workout.html
There are also lots of videos on the VIDEO page of the website.
Summer swimming and conditioning
During the summer, you will need to do these on your own at least 5 times per week. We will also work together.
I will post additional workouts, but this one is designed for you as a swimmer.
You will not get stronger or faster without dry land conditioning and running. You need the water workouts and the dry land workouts in order to achieve the best results.
SAMPLE SUMMER WORKOUT (5 TIMES PER WEEK)
I will post additional workouts, but this one is designed for you as a swimmer.
You will not get stronger or faster without dry land conditioning and running. You need the water workouts and the dry land workouts in order to achieve the best results.
SAMPLE SUMMER WORKOUT (5 TIMES PER WEEK)
- Stretches
- Run 2-3 miles
- Flutter Kicks (3 sets for 30 to 60 seconds each)
- Squats (3 sets of 25 each)
- Planks (3 sets for 30 to 60 seconds each)
- Push Ups (2 sets of 25)
- Jump Rope (3 to 5 1:00 minute sets)
- Stretches