Practice rained out?

Can't make it to dryland?  

Going to be out of town?

Try these exercises to keep your competitive edge!

*Make sure you are stretching. Flexibility is one of the most important things in swimming.

9 & 10 year olds: Do this 1 or 2 times through.

• 10 pushups
• 10 squat jumps
• 10 regular squats
• 10 supermans
• 15 jumping jacks
• 15 sit-ups
• 10 flutter kicks each leg.

Plank for 30 seconds

11 & 12 year olds: Do this 1 to 3 times through.

• 15 pushups
• 15 squat jumps
• 15 regular squats
• 10 lunges. 5 each leg.
• 10 lunges with a twist. 5 each leg.
• 15 supermans
• 20 jumping jacks
• 25 sit-ups
• 20 flutter kicks each leg

Plank for 30 seconds

13 & up: Do this 2 to 3 times through.

• 20 pushups
• 20 squat jumps
• 20 regular squats
• 10 lunge jumps. 5 each leg
• 10 lunges with a twist. 5 each leg.
• 20 supermans
• 30 sit-ups
• 25 flutter kicks each leg
• Plank for 30 seconds. 2 times.
• Side plank rotations. 10 each side.

In a side plank position rotate your core touching you elbow that is facing the sky to the ground.