Wednesday Dry-Land & Swim Video

Swim Videos for the day - Please subscribe to be on mailing list to get access to the videos!

Race Video

1. Back - 2019 NCAA M 100 BK

2. Back - 2018 W Juniors W 100 BK

3. Back - 2016 Rio M 200 Back UW

Tech & Visualization - Backstroke HRPK

1. Back Head Steady and Level

2. Back Recovery 1

3. Back WRP 2

4. Back Six Beat Metronome K

Visualize Yourself Performing Each Skill, Slow to fast - repeat as many times as you need.

DRY-LAND

Leg Dynamic Warm-Up

1. Leg Swings Side to Side - 10 ea

2. Leg Swings Forward and Back - 10 ea

3. Heel to butt kicks - 10 ea

4. ABC's with Ankles - 1 RD ea Leg

30 Minutes of Cardio -

If possible, take your bike outside and go for a nice ride. Please be safe!

Arm Dynamic Warm-Up

1. One Arm Swings Forward - 10 ea

2. One Arm Swings Backward - 10 ea

3. Arm Swings Side to Side - 10 ea

Dynamic Leg Exercises Again IF needed

Full Body Strength and Mobility Circuit

Follow Along with the following video. Use the tiers reflected in the video to motivate you. Up to two minutes rest between rounds.

Warm Down and Stretch

Easy walk / jog + 5 minutes of static stretching.