Workout of the Day - 40620

Posted by Max Lucas on Apr 06 2020 at 06:40AM PDT

Somewhere out there, someone is working harder than you.

Monday, April 6th 2020

Mindset Monday
There are a lot of swimmers out there who feel frustrated, powerless, and lost. They’re frustrated that their championship meets were taken away, and they never got a chance to put a year of hard work on display. They feel powerless because the pools are closed and they can’t train. They feel lost because we don’t know when everything will go back to normal.

Yes, the pools are closed. However, the door of opportunity remains open. It’s true that right now we don’t know when the pools will open again. It’s also true that they will open again. A lot of swimmers right now have given up on trying to workout at home, and will probably wait until the pools open to get back in shape. But, there’s also some swimmers who haven’t given up and are still training hard. When we have our next meet, your fitness will be tested. You get to decide, right now, how well you want to do on that test. You can choose to train once a week, twice a week, every day…I think you can figure out which will help you do better on that test.

If you have goals for next season, now is the time to start working towards them. Don’t wait. People who swim at meets wait. People who compete at meets are training now. There is nothing worse than having your fitness tested, coming up short of your goals and wishing “dang, I wish I had worked harder.”

Somewhere out there, someone is working harder than you. Don’t let them. Fight them. Work harder. Get stronger. If you do, you will be successful.

Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

3 sets to failure, rest as needed
Backpack bicep curls

10:00 AMRAP (as many reps as possible WITH GOOD FORM)
10 sit-ups
10 reverse lunges (1,2)
10 plank commandos
10 jumping lunges (1,2)

For both lunges, (1,2) means do 10 total lunges aka 5 on each side.

3 sets (rest as needed between sets)
60 flutter kicks (1,2)
20 alt. knee-to-elbow crunches (1,1)

For flutter kicks, do 60 total kicks aka 30 on each side.
For knee-to-elbow crunches, do 20 on each side aka 40 total.

Stretch for 10 minutes

Backpack Bicep Curl Demo:
Note: The demo shows a one-handed bicep curl. You can do either one or two handed, both are good.

Sit-Up Demo:

Reverse Lunge Demo:

Plank Commandos Demo:

Jumping Lunges Demo:

Flutter Kick Demo:

Knee-to-elbow Demo:


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