Pull ups of any kind
3 x max reps
wod
for time:
25m swim
25 push ups
50m swim
50 squats
75m swim
75 v ups
75m swim
50 squats
25 push ups
25m swim
post reps and time in comments
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
1 jumping pull-up
ReplyDelete2 pull-ups with knees bent and toes on a bench behind me (palms facing away)
3 pull-ups with knees bent and toes on a bench behind me (palms facing toward me)
13:31
13:35
ReplyDelete5-5-5 pull ups with a jump start.
ReplyDelete13:47
15:34 I didn't have a pool yesterday so I did it today :)
ReplyDelete