Here is a place you can use as a reference for dryland ideas and for advice for you at home dryland plans
If you would like to submit a Workout Block and get credit, email Bethany@swimmersbest.com with your ideas!
Quick Advice
Workout Blocks
Workout #1 presented by Nathan Wilson
Equipment: ankle weights (0.5 lb ea ankle)
3x through
10 High Catch on Stretch Cord w/Fingertip Paddle ea arm
15 Air Squats w/ side kicks
20 High Knees
Workout #2 presented by Hugh Cooper
Equipment: 0.5lb ankle weight on ea leg, chair/stool
As Many Rounds As Possible (AMRAP) 20 mins
10 burpees with jump squat why: quick on and off walls
15 elevated pushups why: shoulder muscles for stroke power
45 secs jump ropes (w/ or w/o rope) why: light cardio to get the heart up
Workout #3 presented by Bethany Tilson
AMRAP 15 mins
Equipment: feet in TRS Stirrups
1:00 plank
10 High Catch each arm
20 Mountain climbers
10 push-ups
Workout #4 presented by Shelby Wilson
3x through
Equipment: Latex Band and TRS
20 Latex Band squats
30 Mountain Climbers feet on TRS
10 Push Ups Latex Band over elbows
20 Donkey Kicks
Workout #5 presented by ONE Swim
Equipment: At Home Dryland Level 3 Kit
4x through
15 Narrow Rows (elbows next to the side) on TRS
10 Push ups
15 sit ups with .5 lbs on each Weight Bags on wrists
Workout #6 presented by Eric Snell
Equipment: At Home Dryland Level 1 Kit
2x through
15 high catch on each arm
15 Latex Band Air Squats
1:00 Planks
15 Donkey Kicks w/Latex Band
Workout #7 presented by Shelby Wilson
Equipment: At Home Dryland Level 2 Kit
20 Push Ups with arm reach extension feet in TRS Stirrups
50 High Catch Stretch Cord w/Fingertip Paddle
30 Squats w/Latex Band over knees