Dryland Workouts
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Coach Tyler
Mar 30, 2020, 1:22:26 PM3/30/20
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Monday March 30th
Today we will be using our stretch cords. Please review the video and have someone watch your technique. Doing the movements properly is critical towards creating proper muscle memory for your return to the pool. After your dryland (immediately or later in the day) you can follow the yoga program (on the yoga thread). The first two yoga practices will be basic skill development so those that have done yoga before may find it repetitious, those that have not done yoga these will be important and you may want to watch it a couple times if you find it difficult.
I have also attached the dryland program info sheet that was emailed home earlier that goes over the different exercises that may be new as well as the stretch cord video.
Coach Tyler
Apr 1, 2020, 1:00:13 PM4/1/20
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Wednesday April 1st
Includes part 3 of our 3 part intro stretch cord work.
Also: Today's webinar with Elizabeth Beisel will have special guest Missy Franklin. Should be a can't miss episode. They will go live at 11:00 AM and should have the episode posted up later today.
Congrats to everyone who posted their plank picture yesterday. Not too late to join in if you haven't. Next challenge will be on Saturday.
Coach Tyler
Apr 2, 2020, 12:51:09 PM4/2/20
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Thursday April 2 Dryland
Today's dryland is a little shorter but should be pretty high intensity. First, after activation is a short core workout. You have two options for the core work. I have included a link to a workout that Caleb Dressel (the fastest swimmer in the world) has posted. If done well it is tough, so if you want to see what the best swimmer in the world does give it a shot. I have included our normal core workout as well, which is also an intense 5 minutes core workout.
Second circuit if a leg workout which will have four 2-3 minute rounds, again it is to be done without pause intensely. Older swimmers can use weights for the squats if they want.
Today is our 2nd yoga practice, it is again going over more fundamentals and setting the base for the month going forward. Today's yoga workout is around 40 minutes.
Coach Tyler
Apr 3, 2020, 1:20:37 PM4/3/20
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April 3 Dryland
Last dryland of the week. Try and do some longer aerobic work on the weekend. Tomorrow we will have our 2nd Google Group Challenge.
I will also send out next weeks schedule on the weekend, should be pretty much the same format. Yoga sessions will have one focused on mobility and one focused on strength.
Tyler Lewall
Apr 6, 2020, 12:50:28 PM4/6/20
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April 6 dryland
Today is our first swimming like workout as we will be doing a 20 minute tubing workout incorporated into the dryland.
Squad 3 and 4's maybe just go until the 50 second on/40 second off and that will be good enough.
It should be tough. If it is too easy your tubing may be too light, if it is too hard your tubing may too heavy. You can adjust as needed, but this should have you looking forward to your post workout stretch.
Yoga session, focusing on improving upper body mobility will go up as well this morning for you to do.
Tyler Lewall
Apr 7, 2020, 12:53:44 PM4/7/20
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April 7 Dryland
Focus today is on your legs after a tough upper body workout yesterday.
I have added more options for doing advanced work, including adding weights (these could be dumbbells, or any 5-10lb object you can hold safely in one hand).
Coach Tyler
Apr 8, 2020, 1:03:41 PM4/8/20
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April 7 Dryland
Little longer tubing set today, this one will be performed like a swim set with repeats on an interval. Squad 1/2 will be performing the full free stroke and recovery today, squad 3/4 still working on perfecting the pull and finish.
Tonight I will be starting to post some more daily races, these will be some of the most exciting swim races in history (from any country).
Tomorrow's yoga will focus on strength.
It's great to see so many taking part in the google challenge's, we have had around 15 swimmers take part now.
Tyler Lewall
Apr 13, 2020, 1:27:24 PM4/13/20
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Monday April 13th
Hope you had a great Easter weekend. Here is your Monday dryland. Will have a few followup posts today including:
- Monday yoga
- Updated CG Sports Webinar schedule
- New post for greatest races ever (Check them out, you may be quizzed on them in the future)
Coach Tyler
Apr 15, 2020, 12:25:18 PM4/15/20
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Wednesday April 15th Dryland
Back on a tubing workout this morning. I have made some adjustments to the tubing program as we work through this routine. Today's pace intensity should be a little lower and sustainable but the aerobic work should be challenging to complete it. Tubing resistance can be increased or decreased to your level.
Tyler Lewall
Apr 16, 2020, 1:06:41 PM4/16/20
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Thursday April 16th
Attached is your workout for today. Hopefully the jump rope cardio circuit is something you can do by memory now, I have kept it the same every time so you can hopefully do it without checking the practice plan after each activity. For the core work, the key is doing it properly, if you cannot physically hold the position for the time I have suggested, reduce the time to the longest you can hold it with proper technique, doing the hold improperly will not provide additional benefit. Likewise, feel free to step it up if you feel you can do it longer.
Yoga today as well. Today is the first full 45 minute yoga workout. Again focusing on joint mobility, with a full body focus.
Coach Tyler
Apr 17, 2020, 1:08:45 PM4/17/20
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Friday April 17th
For our Squad 1/2 swimmers Wednesday tubing was a little more aerobic power, todays is a little more explosive power.
Squad 3/4's focus on length and technique.
The better you can get at these tubing exercises the better you will be back in the water both technically and physically.
Coach Tyler
Apr 21, 2020, 12:28:30 PM4/21/20
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Tuesday April 21st
Attached is today's dryland. Feel free to adjust the core/shoulder work to your abilities (longer/shorter holds, longer/shorter rest). Holding the positions with proper form is key, so it is better to go 5 seconds shorter with good form than 5 seconds longer with bad form.
Coach Tyler
Apr 29, 2020, 12:45:59 PM4/29/20
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Dryland for Wednesday April 29th
Aerobic tubing Wednesday again, looking for sustained effort at a controllable tempo. Should be sore by end, have enough in you to finish it.
Three webinar/talks today. You can watch them live or go back and watch the recording. Highlight is a special session with Breaststroker Adam Peaty at noon today.
10:00 AM - Confidence Nuggets with Coach Christin - Special guest #1 world ranked 200 Butterflyer Hali Flickinger
11:00 AM - Silver Lining with Elizabeth Beisel - Special guest Paralympian Robert Griswold
12:00 PM - Fireside Chat with Adam Peaty - World Champion, Olympic Champion and World Record Holding Breaststroker
Tyler Lewall
Apr 30, 2020, 12:39:09 PM4/30/20
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Thursday April 30th
We are going to repeat the T-stand cycle/skydiver hold circuit we did last week. I think this is a good challenging circuit to complete with great form. Try to do the holds better and longer than you did last week. Feel free to send me feedback.
Tyler Lewall
May 21, 2020, 12:53:11 PM5/21/20
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Thursday May 21st
Looks like it will be dry outside today. I have put together another shuttle run type activity for outside today to work on that speed and agility.
Yoga is a mobility workout today, called "Yin/Yang" working on alternating between movements and longer holds.
Enjoy
Tyler
Coach Tyler
May 29, 2020, 1:21:52 PM5/29/20
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Attached is your Friday May 29th dryland.
Enjoy the weekend!
Information is starting to come out regarding reopening criteria, so hopefully in the next couple weeks we will know plans if facilities will be reopening this summer.
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