Week of August 27

OFF Week!

Good Luck with your classes on your first week DU Swimmers!!!

Thurs. Aug 23/Fri. Aug 24

Group 1:

Run 600M
25 Feet Walking Lunges
20 Sit Ups
15 Mt Climbers
10 Burpees
20 Feet Walking Lunges
15 Sit Ups
10 Mt Climbers
5 Burpees
Run 200 M

Group 2:
3 x 8

OH Squat
SDHP
Lat Pull Downs
One Arm Row

Mon. Aug 20/Tues. Aug 21

This week will be a Recovery week, followed by a week off starting Aug 27.

Group 1:
5 Min Run
5 Push Ups
10 Dips
15 Sit Ups
3 Min Run
5 Push Ups
10 Dips
15 Sit Ups
1 Min Run
5 Push Ups
10 Dips
15 Sit Ups

Group 2:
3 x 10

Bench
Back Squat + Alternating Lunge (total)
SLDL

Thurs. Aug 16/Fri Aug. 17

Dive In:
Dynamic Stretch
Y's, T's, A's on physio ball
2 Min Jump Rope
5 Minute Easy Jog

Main Set:
Group 1:

5 Pull Ups**, 10 Push Ups, 15 Air Squats, 20 Mt Climbers, 25 Sit Ups
Run 200 M
10 Pull Ups, 15 Push Ups, 20 Air Squats, 25 Mt Climbers, 5 Sit Ups
Run 400 M
15 Pull Ups, 20 Push Ups, 25 Air Squats, 5 Mt Climbers, 10 Sit Ups
Run 600 M
20 Pull Ups, 25 Push Ups, 5 Air Squats, 10 Mt Climbers, 15 Sit Ups
Run 800 M
25 Pull Ups, 5 Push Ups, 10 Air Squats, 15 Mt Climbers, 20 Sit Ups
Sprint 200 M

**You may alternate rounds with regular pull ups and bench pull ups.

Group 2:
21-15-9
Do as couplets.
->Complete 21-15-9 of first two exercises, then move on to next two.

-Thrusters
-KB Swings
*Leg Extensions
*Box Jumps
^Lat Pull Downs
^Choice Row

Warm Down:
45 sec on/15 off

Front Plank
Knees to Elbow Plank
Right Side Plank
Knees to Chest Plank
Left Side Plank
Hands on MB Plank 

Mon. Aug 13/Tues. Aug 14

Dive In:
Group 1:
Dynamic Stretch
1000 yards Mix it Up

Group 2:
Dynamic Stretch
Shoulder Band Work
3-5 Minute Cardio

Main Set:
Group 1:
Water XF!

3 Rounds of:

*Lunge length of pool
*Air Squats for 30 sec.
*Swim 4 x 100 @ 1:45 Rd 1 - descend starting at 1:18
- @ 1:40 Rd 2 - descend starting at 1:16
- @ 1:35 Rd 3 - descend starting at 1:14
---Once you swim 100, hop out & Air Squat remainder of time, hop back in & swim next 100
*2 Rounds of:
- 10 Muscle Ups in pool
- 2 x 50 @ 40 Pull
- 100 Fly Kick on Back
- 50 @ 50 Pull
- 100 Easy
Repeat!

Group 2:
16-12-8-4-2 to heavy!

One Arm Swim Pull
Front Raises
Goblet Squats
Side Lunges (total)
DB One Arm Cleans (total)
Supermans (hold for 3 count)

Warn Down:
15 to 1
Alternating Leg Raises
Figure 4's (R & L)
Roll Up/V Up
Crunches

Static Stretching

Thurs. Aug 9/Fri. Aug 10

Dive In:
Dynamic Stretch
Shoulder Abduction/Adduction with a band
Jump Rope/Jumping Jacks 4 x 30 on/10 off

Main Set:
Group 1:

50 Box Jumps
50 Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows (tuck jumps)
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Jump Rope (double unders if you can)

You must finish one exercise before you begin the next.

Group 2:
20-14-8

Choice Squat
Back Extension on Physio Ball
SLDL
Inlcine DB Row **
SDHP

**Lay chest down on incline bench, DB in each hand, perform a row, squeeze shoulder blades.
Warm Down:

25 Regular Crunches
45 Toe Touches
65 Legs at 90
85 Roll Up/V Up Combo
100 Figure 4's (total R and L)

Mon. Aug 6/Tues. Aug 7

Dive In:
Dynamic Stretch
Shoulders
5 Min Choice Cardio

Main Set:
Group 1:
Run 1 Mile
8 Rounds of
- 5 Squat to Planks (Video) - quick as possible!
- 10 Knees to Elbows
- 15 Mt. Climbers
Run 1 Mile

Group 2:
6-12-6-18

Tricep Push Downs
Russian DL
Step Ups w/ Wt
Bent Over Flys
Ground to OH (Video)

Warm Down:
3x through:
25 In/Outs
25 Legs at 90 Degrees
25 Streamline Crunches
25 Crunchy Frog
25 Right Side
25 Left Side
25 Leg Raises

Thurs. Aug 2/Fri. Aug 3

Dive In:
5 Minute Cardio
Ys, Ts, A, on Incline Bench or Physio Ball

Main Set:
Group 1:

Run 600 M
30 Jump & Reach
20 Flamingos (total)
10 Pull Ups
28 Jump & Reach
18 Flamingos
8 Pull Ups
26 Jump & Reach
16 Flamingos
6 Pull Ups
24 Jump & Reach
14 Flamingos
4 Pull Ups
22 Jump & Reach
12 Flamingos
2 Pull Ups
Run 600 M

Group 2:
20-14-8

Leg Extension
Squat
KB Swings
One Arm KB Row

Warm Down:
10 to 1
Streamline Sit Ups
Regular Sit Ups
Toe Touches
Leg Raises