Summer Workout 2017

Summer Workout – 2017

Swimming

It is highly recommended that you download the “MySwimPro” app to your phone to work on swimming training during the summer. This app will work with you to progress as you need to during the summer. This will require the use of a pool during the summer, preferably one that has lanes, so that you may also work on turns and perfecting basic fundamentals. We, as a team, do not have the okay yet to work at the Kernersville YMCA as a team during the summer, so this will require you to be self-disciplined. This characteristic is going to also be super important for you to be successful in the season. The workout below is a land-training workout to cover you through the summer until the end of September. We will meet after the “dead period” in September about starting afterschool workouts to lead into the season. Failure to use this workout in the summer will put you behind for the season, robbing you of your full potential in the season.

Week / Sunday / Monday / Tuesday / Wednesday / Thursday / Friday / Saturday
June 11-17
Do 3 sets of 10 / Rest / 30 min. jog
A, D / 30 min. jog
B, C / Rest
A, D / 30 min. jog
B, C / 30 min. jog
E / 30 min. jog
June 18-24
Do 3 sets of 10 / Rest / 30 min. jog
A, D / 30 min. jog
B, C / Rest
A, D / 30 min. jog
B, C / 30 min. jog
E / 30 min. jog
June 25-July 1
Do 3 sets of 10 / Rest / 35 min. jog
A, D / 35 min. jog
B, C / Rest
A, D / 35 min. jog
B, C / 35 min. jog
E / 35 min. jog
July 2 – 8
Do 3 sets of 10 / Rest / 35 min. jog
A, D / 35 min. jog
B, C / Rest
A, D / 35 min. jog
B, C / 35 min. jog
E / 35 min. jog
July 9-15
Do 4 sets of 10 / Rest / 40 min. jog
A, D / 40 min. jog
B, C / Rest
A, D / 40 min. jog
B, C / 40 min. jog
E / 40 min. jog
July 16-22
Do 4 sets of 10 / Rest / 40 min. jog
A, D / 40 min. jog
B, C / Rest
A, D / 40 min. jog
B, C / 40 min. jog
E / 40 min. jog
July 23-29
Do 4 sets of 10 / Rest / 45 min. jog
A, D / 45 min. jog
B, C / Rest
A, D / 45 min. jog
B, C / 45 min. jog
E / 45 min. jog
July 30-August 5
Do 4 sets of 10 / Rest / 45 min. jog
A, D / 45 min. jog
B, C / Rest
A, D / 45 min. jog
B, C / 45 min. jog
E / 45 min. jog
August 6-12
Do 5 sets of 10 / Rest / 50 min. jog
A, D / 50 min. jog
B, C / Rest
A, D / 50 min. jog
B, C / 50 min. jog
E / 50 min. jog
August 13-19
Do 5 sets of 10 / Rest / 50 min. jog
A, D / 50 min. jog
B, C / Rest
A, D / 50 min. jog
B, C / 50 min. jog
E / 50 min. jog
August 20-26
Do 5 sets of 10 / Rest / 55 min. jog
A, D / 55 min. jog
B, C / Rest
A, D / 55 min. jog
B, C / 55 min. jog
E / 55 min. jog
August 27-September 2
Do 5 sets of 10 / Rest / 55 min. jog
A, D / 55 min. jog
B, C / Rest
A, D / 55 min. jog
B, C / 55 min. jog
E / 55 min. jog
September 3-9
Do 6 sets of 10 / Rest / 60 min. jog
A, D / 60 min. jog
B, C / Rest
A, D / 60 min. jog
B, C / 60 min. jog
E / 60 min. jog
September 10-16
Do 6 sets of 10 / Rest / 60 min. jog
A, D / 60 min. jog
B, C / Rest
A, D / 60 min. jog
B, C / 60 min. jog
E / 60 min. jog
September 17-23
Do 6 sets of 10 / Rest / 65 min. jog
A, D / 65 min. jog
B, C / Rest
A, D / 65 min. jog
B, C / 65 min. jog
E / 65 min. jog
September 24-30
Do 6 sets of 10 / Rest / 65 min. jog
A, D / 65 min. jog
B, C / Rest
A, D / 65 min. jog
B, C / 65 min. jog
E / 65 min. jog

Workouts

It is indicated under the weekly dates how many you are to do of each workout.

A – Upper Body / B – Circuit Training / C - Legs / D - Abs / E – Multiple
-Dips
-Push-Ups
-Lateral Push-ups (upper body should go in a circle) / -Squat Jumps
-Lunges
-Burpees
-Jumping Jacks
-High Knees
-Butt Kicks
-Push-Up (Alternating Each Foot Off Ground) / -Calf Raises
-Air Squats
-Squat Kicks
-Side Lunges
-Donkey Kicks
-Bridge*
-Wall Sit* / -Crunches
-Leg Raises (each side)
-Russian Twists
-Reverse Crunches
-Bird Dog*
-Side Plank (elbow or hands)*
-Plank (elbow or hands)* / -Feet Elevated Push-Up
-V Push-Up (Pike Push-Up)
-Single Leg Bridge (do with each leg)*

*Start with 30 sec hold in Week 1. Progress by increasing 10 sec. every 2 weeks. By the end, you should be at one minute 40 seconds. You are more than welcome to push more for longer times.