Notes From Coaches
Dryland training is an important part of swimming the
more involved you become the more it is needed. So with that in
mind during the summer season when our schedule is a little different we are
going to incorporate dryland workouts into your days out of the pool.
Swimmers it is your responsibility to do these exercises correct. All
of these we have done on deck more then once. It will show after
a month if you have been doing them or not. Practice
is where it pays. Coach Jason
Click here for the: FITNESS CHART
SUMMER 2010 FITNESS CHART RESULTS -
SWIMMERS HAD A TOTAL OF 5 WEEKS THAT WOULD BE
REVIEWED FOR THE FITNESS CHART - TOTAL FOR ALL 5 WEEKS BELOW.
SURPRISES ARE COMING FOR THOSE ON THE LIST BELOW.
COACH JASON -
PRACTICE AND TRAINING PAYS!!
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Fitness Chart Results |
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Sullivan Blue Dolphins |
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Age |
Swim Distance |
Walk/Run |
Push ups |
Sit ups |
Other |
Fruit/Vegs |
Jump Jacks |
Toe Touches |
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Grant King |
12 |
23100 |
13 miles |
220 |
125 |
0 |
66 |
0 |
0 |
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Bryce King |
11 |
23100 |
13 miles |
30 |
40 |
0 |
30 |
0 |
0 |
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Grace Oetting |
13 |
8000 |
2 miles |
0 |
0 |
12 hrs trainer |
42 |
0 |
0 |
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Natalie Drury |
9 |
3200 |
1 mile |
1070 |
292 |
20 mile bike |
26 |
510 |
70 |
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Gabe Oetting |
11 |
8000 |
2 mile |
0 |
0 |
12 hrs trainer |
42 |
0 |
0 |
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Aryn Rousser |
9 |
600 |
12 miles |
0 |
0 |
16 mile bike |
0 |
0 |
0 |
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Sam Rousser |
12 |
1500 |
12 miles |
350 |
0 |
3 mile bike |
38 |
0 |
0 |
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Chloe Smith |
7 |
1050 |
2 miles |
0 |
0 |
0 |
0 |
0 |
0 |
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Christina Beck |
16 |
6500 |
17.5 miles |
35 |
55 |
0 |
0 |
0 |
0 |
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Kailyn Boyer |
11 |
1000 |
1 mile |
120 |
205 |
30 wall sits |
1 |
45 |
60 |
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Megan Zindel |
13 |
9975 |
12 miles |
210 |
300 |
30 mile bike |
77 |
0 |
0 |
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McKenna Kull |
9 |
9800 |
2 mile |
30 |
50 |
8 mile bike |
128 |
0 |
0 |
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Brock Bales |
15 |
5500 |
56 miles |
1442 |
200 |
10 chin ups |
0 |
0 |
0 |
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Lily Bales |
12 |
7000 |
5 miles |
1725 |
1645 |
1 mile bike |
85 |
0 |
0 |
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Abby Cravatta |
10 |
0 |
3 miles |
325 |
395 |
Jog in place 10 mins |
10 |
100 |
0 |
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Nick Cravatta |
13 |
0 |
18 miles |
220 |
977 |
8 mile bike |
27 |
0 |
0 |
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Connor Russell |
15 |
8300 |
29.5 miles |
585 |
610 |
lots various |
26 |
0 |
0 |
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Besides the list below go biking, running, play at
the park, get up and get moving it will help. Wi Games do not count as
a workout. Yoga or work out videos do.
DRYLAND WORKOUTS PER GROUP
White/Advanced White
5 push ups
10 sit ups
20 jumping jacks
20 toe touches (sitting or standing w/ legs straight) 10 each leg
Then repeat complete workout again.
Blue Group
20 to 30 push ups
30 to 50 sit ups
20 toe touches (sitting or standing w/ legs straight) 10 each leg
Run 1/2 a mile or 5 minutes continuous in one place
(you can be creative and set up a mini track in your backyard)
Red Group
30 to 50 push ups
50 to 80 sit ups
20 toe touches (sitting or standing w/ legs straight) 10 each leg
10 Wall stretches for your arms and legs
REPEAT ABOVE
Run 1 mile or measure out 20' in your back yard and do 3 x 10 sprints with 1
x 10 jog with high leg lifts
Gold Group
10 Dips
5 pull ups
50 to 60 push ups in 2 minutes
80 to 100 sit ups in 2 minutes
Do arm stretches like before practice
Do leg stretch like before practice
REPEAT ABOVE
Run 1 mile
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