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
1st set- no weights
ReplyDelete2nd set- 5 pounds on each side
3rd set- 5 pounds on each side
4th set- 10 pounds on each side
5th set- 10 pounds on each side
1st set - no weights
ReplyDelete2nd set - 5 pounds each side
3rd set - 10 pounds each side
4th set - 10 pounds each side
5th set - 12.5 pounds each side
1st set: no weights
ReplyDelete2nd set: 5 lbs each side
3rd set: 10 lbs each side
4th set: 10 lbs each side
5th set: 12.5 lbs each side
Not able to do this one, because of lack of equipment. Just letting ya know cause Im supposed to comment :)
ReplyDelete1st set- no weight
ReplyDelete2nd set- 5 lbs each side
3rd set- 5 lbs each side
4th set- 7.5 lbs each side
5th set- 10 lbs each side