Even though the swim season isn’t for another three months, your CPS Men’s and Women’s Swim Team has been hard at work this off-season. We’ve been conditioning twice a week to build strength and technique for when we get back in the pool in February.
As a captain, one of my goals this year is to create more bonding opportunities. I will not sugar-coat anything: the workouts can be brutal, but there’s nothing like suffering as a team.
Want a taste of some of the exercises and circuits we’ve been doing? Here’s a look into our conditioning sets and a couple of really good exercises for swimmers. Having a strong core is essential for efficient strokes and good underwaters. Power in all parts of the body is crucial: upper-body strength helps maximize the catch and lower-body strength makes for explosive walls.
1.) V-Ups: https://youtu.be/p2-7LF3SVQE
2.) One arm Med Ball pushups: https://youtu.be/LigI7qdotFs
3.) Dumbbell pushup to row: https://youtu.be/EKGjMDAuktM
4.) I don’t know what the name of the exercise is but I call these “Water Spouts with a Med Ball”: https://youtu.be/9xseDxO72R0
5.) Overhead Squats with a Med Ball: https://youtu.be/kYgZNrPex7I
Arm Set (3 times through):
20 x Push-Presses with a barbell
20 x Push-up to rows with a dumbbell
40 x Tricep dips
20 x Bench-presses with a barbell
Legs (3 times through):
20 x Goblet Squats
20 x Lunge split jumps
20 x “Water Spouts” with a Med Ball
20 x Burpees with a push-up and streamline jump
Abs:
30 sec. V-Ups
30 sec. Rowers/Scullers/Double-crunches
30 sec. Bicycles
30 sec. Russian Twists
30 sec. Regular crunches
30 sec. Leg Lifts
30 sec. Mountain Climbers
30 sec. Side crunches
30 sec. Plank
30 sec. Left-side plank
30 sec. Right-side Plank
30 sec. Regular sit-ups