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Special
Order
a yearly subscription to the
Weekly Dryland Workouts
- get the Faster Swimming
eBook HALF OFF! Only
$49.95
About the workouts
Each daily workout enables the swimmer
and/or coach to build their season with strength and endurance
as the main focus, as outlined in the
Faster Swimming
eBook.
There will be no random workouts sent and all workouts will
be distinctly different than every other one during the
year!
The Train Smarter Weekly Workouts
are designed specifically to
help you train, build
strength and give you a wide variety in your excercise regime.
The Faster
Swimming
Train Smarter workouts are
a complete and intuitive approach to your swim season.
For
only $2.95 a month,
you'll get 2 workouts a week
for the entire month! That's
8 workouts
-
10
some months.
Begin
Today!
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Our goal is to provide every
subscriber with a positive, encouraging experience despite differences
in age, levels of accomplishments or geography.
Example Workout
Week 9
Weekly points:
- Dryland workouts should follow swim practice
or be separated by 4+ hours
- Separate these workouts by at least one day
- End all sets at indicated times – if
you don’t reach a number goal don’t worry, just keep
working towards these goals
- Basic strength and energy-system work
- If sore from dryland, include extra stretching
at the end of any workout
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DAY 1
Warm-up
2:00 Jumping Jacks
1:30 Overhead Squats
3 x 1:00 Stability
Work Sets
2:00 Push-ups
40 goal
Rest as needed
3 x 1:00 Squat-Thrust-Jumps
30 per goal
:30 Rest
3:00 Squats
120 goal
R a needed
R/TW/S ladder
8 goal
no Rest
Cool-down
4 x 1:30 Core Rotations
Pick 3 exercises, switch @ :30 intervals :30 R
5:00 Stretching
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DAY 2
Warm-up
5 x 1:00 stability
50 Overhead Squats
3:00 Jumping Jacks or Jump Rope
Work Sets
5 x 1:00 Walkout Push-ups
2 Push-ups per walkout :: goal=effort
:30 R
5 x 1:00 Squat Thrustts ::
25 per goal
:45 R
50 Med Ball Sit-up-Get-ups
Rest as needed
Cool-down
3 x 2:00 core rotations
Pick 4 exercises, switch @ :30 intervals
1:00 R
8:00 Stretching |
Have questions
about the FasterSwimming Train Smarter Weekly Workouts? Send us
an email and we'll be glad to help. Our
contact information can be found here.
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