drylands!
Dryland45 seconds on 45 seconds off
(You do the exercise for 45 seconds and then you rest for 45 seconds)
1. Static hold (FRONT)
These are sometimes called pillars. Start out on your stomach. Push your body off the ground – you should be balancing on your forearms/elbows and the balls of your feet/toes. Try to keep your hips in a straight line with your back and legs. Hold this position for 30 seconds, then for the last 15 seconds, alternate lifting right arm/left leg and left arm/right leg.
2. Static hold (SIDES) – both left and right
Start out laying on your side. With your hand pointed out in front of you and your elbow under your shoulder, bring your hips off the ground and balance on your elbow and feet. Again, try to keep your body in a straight line.
3. Pike ups (V–sits)
Start out on your back with your arms over your head. Reach your arms to your toes, while balancing on your tailbone. Go back down and then come back up to the v-sit position. Repeat until 45 seconds is over.
4. Reverse sit ups – Laying on your back, bring your legs up and point your toes to the celing. Then lift, trying to bring your tailbone off of the ground. Repeat these lifts.
5. Lower backs – laying on your stomach, lift your legs and hips off the ground using your lower back.
6. Upper backs – still laying on your stomach, this time lift your upper body off of the ground using your upper back muscles. Try to get your belly button off the ground.
7. Good mornings – doing upper backs and lower backs at the same time, so you balance on your belly button. (It looks kind of like a flopping fish☺ )
8. Push ups – a lot of swimming comes from the upper body, so the more of these you can do, the better. Strong arms and shoulders are key.
9. Superman – laying on your stomach, you arch your back and balance on your navel. Hold that position for 45 seconds – like you’re flying.
10. Squat jumps – simulating a start, you squat down and touch the ground, then explode upward with a jump and with your arms streamlined like you would enter the water.
11. Leg lifts with med ball – Laying on your back. If you have a med ball or something that you could use as a weight, hold it between your ankles and lift your legs together as high as you can and then lower them – don’t touch the ground in between. Then lift again.
12. Crunches – you can do these with your feet up off the ground or not…
13. Side to side with med ball – sitting up, you balance on your tailbone with your feet off the ground and your back straight. If you have a med ball, hold it with both hands, turn and touch it to the floor on one side, then switch to the other side. If you don’t have a med ball, just reach your hands from side to side while you balance on your tailbone.
14. Tuck ups – this simulates pushing off the wall from a flip turn. You lay on your back with your hands at your sides or tucked under by your tailbone. Then, you scrunch your legs up, bringing your knees to your chest. Then, extend them all the way out with flexed feet – like you were pushing off the wall. Repeat.
15. Lunges – alternate legs, making sure to step so that your knee is directly over your ankle.
16. Stretching – cool down with stretching. Legs, arm circles, butterfly, etc.
posted by Jenny @ 7:36 AM
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