Mon. Jan 31

Sprinters

1. Dynamic Warm UP/Stretch

2. Stabilizers - 45 on/15 off
- 2 Right, 2 Front, 2 Left

3. 2 Rounds of
- Air Squat into Streamline Jump @ 30 (Total of 5)
- 5 "V"-Ups, pause at top for 5 sec hold
- 5 Streamline Jumps (w/ start)
- 5 FAST Burpees w/ no push up

Fri. Jan 28

Sprinters

Dynamic Warm Up

2 x Half Court Sprints - Breath
2 x Full Court Sprints - Breath
2 x Half Court Sprints - No Breath
2 x Full Court Sprints - No Breath

10 x 25 Abs

Thrus. Jan 27

3 Rounds of:
10 Back Extensions
8 Burpees
6 Pull Ups/Bent Over Rows/Pull Ups

3 Rounds of: (Hold MB through entire round)
10 Split Squats (Total)
8 Ninja Jump Med Ball Lifts
6 Overhead Squats w/ MB

3 Rounds of:
10 Machine Rows
8 Fly Pull Downs
6 Front Squats w/ bar

Tues. Jan 25

6 Rounds for Time (Decreasing by 2 each Round)

Run 1 Lap
20, 18, 16, 14, 12, 10 Abs – Choice
18, 16, 14, 12, 10, 8 Bench Pull ups
16, 14, 12, 10, 8, 6 Lunges w/ DB
14, 12, 10, 8, 6, 4 Dynamic Squats
12, 10, 8, 6, 4, 2 Walk Over Push ups

Mon. Jan 24

Sprinters

Dynamic Warm Up

Tabata 4x Each 20 on/10 off
Streamline Jumps
Burpees
Tuck Jumps
Crunches
Sprint

Fri. Jan 21

Sprinters

Dynamic WU/Stretch

Abs - 30 sec on/10 off
Planks - R, L, F
Reverse
Tap-Tap-No Toss
Dead bug, no arms
Plank - Knees to Elbows
Back
Superman

6 Stations:
1. Boxing
2. Prisoner Get-Ups w/ Jump (Height)
3. Core Push Ups
4. Streamline Jumps
5. V-Ups
6. Stairs - Switch feet (Speed)

Thurs. Jan 20

Part 1: 2 Rounds
2 minute Jog around arena
5 Dive Bomber Push Ups
10 Right Leg Squats – No weight
10 Left Leg Squats – No weight

Part 2: 2 Rounds
2 minute Jumping Jacks
10 DB Swings (15+#)
10 Right Lawn Mower Rows (15+#)
10 Left Lawn Mower Rows (15+#)

Part 3: 2 Rounds
2 minute Jump Rope/Double Unders
5 Lat Pull Downs (80-95#)
10 Prisoner Get-ups w/ Jump
10 Med Ball Stabilizers (12+#)

Tues. Jan 18

2 Rounds of:

AMRAP 3 Minutes
Run 1 Lap
30 second Wall Sit
10 1-2-3 Push Ups – legs out to sides
20 (total) Calf Raises

AMRAP 3 Minutes
5 Pull Ups – Purple/Red Band
7 Thrusters – Bar
9 Tricep Push Downs

AMRAP 3 Minutes
11 Squats – holding plate in front of chest
13 Back Extensions
15 Incline Abs

Mon. Jan 17

2 Rounds of

Part 1:
3 x 10: 2.5-5# plates
Lateral Raises
Front Raises
Butterflies

Part 2:
Abs: 30 sec on/10 sec off

Bicycles
Right Side
Left Side
Toe Touch
Streamline Sit Ups
Reverse
Rope Climb
6 inches

Part 3:
6 – 4 – 2: Heavy!

Lat Pull Downs
Seated Rows
Tricep Extensions
Bicep Curls

Duquesne v. CSU v. Oakland v. Xavier

Although we dropped all three meets, I thought the team swam as well as could be expected, considering all of the hard work in the water and on the land we have put in over the course of the last four weeks.

We will continue to build upon each day and fix some of the little things
in practice. The results right now are not indicative of how good we
really are......we will continue getting ready for each week of our dual
meet calender but I am very excited about what lies ahead for February.

Thurs. Jan 13

AMRAP 25 Minutes

8 Split Squats (Total)
8 Second Hand Stand Hold – against wall
8 Walking Lunges (Total)
8 Dips
8 Vertical Jumps (use wall – go for distance)
8 Second “L” Sit (hold feet off ground)

Tues. Jan 11

AMRAP 4 Minutes
12 Core Twist Push Ups
2 x (5 Dynamic Jumps + 6 Broad Jumps)
Rest 1 Minute

AMRAP 4 Minutes
8 Fly Pull Downs – 35#
8 Back Squats w/ wt – Med Wt
Rest 1 Minute

AMRAP 4 Minutes
6 Pull Ups w/ Purple Band
6 Box Jumps
Rest 1 Minute

Repeat (Total 2x)

Mon. Jan 10

Sprinters

Part 1:
30 Sec Regular Sit Ups
Rest 5 Sec
30 Sec Bicycles
Rest 5 Sec
30 Sec Right Side
Rest 5 Sec
30 Sec Left Side
Rest 5 Sec
30 Sec Back
Rest 5 Sec
30 Streamline Sit Ups
Rest 5 Sec
Repeat in Reverse

Part 2:
AMRAP 2 Minutes
Broad Jumps (for distance)
Sprint Back
Rest 2 Minutes

AMRAP 2 Minutes – straight to next leg each time
30 Reps Jump Rope – Right Leg
30 Reps Jump Rope Left Leg
Rest 2 Minutes

AMRAP 2 Minutes
20 Jumping Jacks
Sprint – No Breath
Rest 2 Minutes

AMRAP 2 Minutes
7 Streamline Jumps
7 Burpees
Rest 2 Minutes

Fri. Jan 7

Sprinters

6 Stations – 30 sec on/10 off/20 on – DOUBLE TIME
Partners – one does WO, while other times

#1 Ab Rollers w/ Feet on Wheel
#2 Tuck Jumps
#3 Dynamo Push Ups
#4 Double Unders
#5 Hanging Knee Tucks (Pull up bar)
#6 Vertical Jumps (on wall – go for distance)

Thurs. Jan 6

Abs

Tabata – 8 x each 20 on/10 off
Right leg Squats w/ wt
Run
Rest 1 minute

Left Leg Squats w/ wt
Run
Rest 1 minute

1-2-3 Push Ups
Run
Rest 1 minute

Broad Jumps
Run
Rest 1 minute

Upright Row
Run
Rest 1 minute

Mon. Jan 3

Sprinters

30 sec Knee to Elbow Planks

30 sec Crunches

30 sec Bicycles

30 sec Toe Touches

30 sec Front Planks

Repeat

1 Minute Rest

30 sec Dead Bug

30 sec Back Crunches

30 sec Reverse Crunches

30 sec “D” Legs

30 sec Reverse “D” Legs

Repeat

1 Minute Rest

2 x 6 Stations – 1 minute On/45 sec Off

#1: Punches

#2: “V” Ups w/ wheel

#3: Ab Roller

#4: Lunges

#5: Wall Sit

#6: Wall Balls

Reaction Drills

4 x Sprints w/ No Breath

Sun. Jan 2

3 x (7 Stations: 45 seconds on/30 seconds off + Run)

#1: Ninja Jump Med. Ball Lift

#2: Dive Bomber Push Ups

#3: Prisoner Get Ups w/ Jump

#4: Dynamic Squats

#5: Tricep Extensions

#6: Swim Pulls

#7: Double Unders

Run

New Year's Day practice

Great New Years Day (2011) practice....20 x 50's LCM (4 with fins fast on me/6 drill @ 1:10, repeat but with paddles second time) 11 x 150's LCM at best 200 time or better. Ladies did a great job. The rest of the afternoon is off. Coach Sheets gets to watch Penn State at 1 PM. The team gets to watch the Penguins tonight at 8 PM!

Currently 74 degrees with a mix of sun and clouds.

Happy New Year from Duquesne Women's Swimming!!

Sat. Jan 1

6 Rounds for Time

Run 100M

20 Jumping Jacks

18 Push Ups

16 Mt Climbers

14 Burpees