Off-Day Conditioning - 081820

Posted by Max Lucas on Aug 18 2020 at 03:34PM PDT

Tuesday, August 18th 2020

Sorry for the late post… :(
- Coach Max

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 (still warm-up, rest as needed)
5 squats
5 jump squats
5 lunges
5 jumping lunges

“Super Legs”
4 Rounds for Time:
20 air squats
20 alt. lunges
20 alt. jumping lunges
10 jump squats

This is high volume for your legs: 270 total reps! If you have not been doing workouts like this on your non-swim days, scale to 3 rounds. See links below for movement demos.

5 sets of push-ups

Same number of reps across all five sets (ex. 5×5, 5×10, 5×15, etc.) and at least 5×5. Your form MUST be correct (elbows around 45 degrees, all the way up & all the way down to the ground. Do incline push-ups if you cannot do regular ones.) Try military/tricep push-ups if you have not done them recently.

Stretch for 10 minutes, especially calves, hamstrings, quads, glutes/hips

Air Squats

(doesn’t matter where your hands/arms are)

Jumping Lunges

Jumping Squats
(not for height, your feet just need to leave the ground)


Incline Push-ups

Military Push-up Demo


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