wod
strict pull ups
3x max reps
for time:
200m swim
25 burpees
200m swim
25 burpees
200m swim
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
3:55 I ran 200 meters instead of swam :)
ReplyDeletePull-ups with toes on bench
ReplyDelete1. 4
2. 7
3. 11
swim/burpees 11:30ish... the burpees were incredibly hard on cement!!!!!
Couldn't reach a pool today. Ran a 400 instead (:
ReplyDelete11:31
11:45
ReplyDeleteI did Lat pull downs: 2X10 80
ReplyDeleteCompound row: 3X10 80
tricip Pull down: 3X10 70
squats: 2X12 55
woops i did that wrong.. BUT I DID FREESTYLE FOR THE WHOLE SET WITH OUT MY SHOULDER HURTING!!!
ReplyDelete