Run or Row 1 mile
100 Push Ups
150 V ups
Run or Row 1 mile
UIW Syncrhonized Swimming
Welcome to the UIW Synchro Blog. Here you will be given workouts over the summer in order to prepare you for the upcoming season. You will have a general and specific set of exercise to warm up with before each WOD (workout of the day). These exercises are layed out below. These are aimed at preparing your body for the WOD and more are more exercises that are more specific to Synchro. There will be form time to time WOD that have nothing to do with synchro directly but will improve your strength, stability and balance in other areas that in the end, will make you better synchronized swimmers. You MUST post the results of your WOD in the comment section for that day. If you do not, your workout will not count.Good luck!!!
Warm Up
Your warm up will be nearly same everyday. Keep an eye out for changes.
Your choice of (Run 1mile, Bike 4 miles, Row 1500m)
3 Sets of:
30 Superman
20 Scorpion Kicks
20 Sit Ups
20 Lying Leg Kicks
3 sets of:
15 Push Ups
15 V Ups
Was this for time? In that case, it took me 29 minutes.
ReplyDeleteif it is for time 30 mins
ReplyDeleteMy time was 28:55.
ReplyDeleteKay Jer, I did it, but both my miles were up hill bc I did it in my house area, but I made sure it was 1 mile for sure each way. Time was 26:57. I will admitt the push ups and v ups took longer than each of my miles. So ya.
ReplyDeleteMy time was 29:25
ReplyDeleteForgot to post this, but my time was 33 mins
ReplyDeleteYAYYY!!!! vanessa finally did one :)
ReplyDeletejust messin with ya girl!
Hahaha wooo!!!
ReplyDelete