Youngstown YMCA Neptunes
Swim Team
Dry-Land Training #4
#4. This is cool... you can download this one to your iPod!
A no-equipment required workout!
http://www.womenshealthmag.com/fitness/no-equipment-required-workout?layout=print
Dry-Land Training #3
#3 Another exercise to add to your routine! 
http://www.womenshealthmag.com/fitness/exercise-your-abs-0?layout=print
Dry-land Training #2
#2. http://www.womenshealthmag.com/fitness/kim-vandenberg-swimming-workout?layout=print
In addition to our last dryland workout that involved stretching, add these four moves (two require a stability ball) that Olympian Kim Vandenberg uses in her workouts.
Dry-Land Training Exercises
#1 Dry-land stretching workout. There are 12 exercises to try.
http://www.womenshealthmag.
Every two weeks a new dryland workout will be posted on the website. Some of the exercises will require equipment. If you have the listed equipment - you are all set! If you do not; please do not feel you need to run out and purchase equipment! Either modify the exercise or skip to another that does not require equipment. I would suggest, if possible, that you get a stability ball (one meant for your size) since there will be a lot of exercises where a stability ball is used. When a new workout is posted, I will also suggest alternative items to use as equipment. For instance, if an arm workout suggests you use 2lb handweights; a large size can of pork and beans would be an alternative.
When a workout lists 12 to 15 reps per set and then says to do three sets - your first time through, do one set of 12 to 15 reps and move onto the next exercise. Your goal should be by the end of the two weeks you can do three sets of each exercise.
These workouts are for you to do at home when you have time, though you should get to practice about 10 minutes early and stretch out before swimming, as well.
I also want everyone to be aware that at times during practice you will be required to do push-ups after finishing a set or within a set. It is my goal that everyone on the team is able to do 10 military style push-ups - with ease. So another aspect of your dryland workout at home, should be to practice doing push-ups in addition to what is posted here. Ask your parents to critique your push-ups and know we will be doing the same! Good luck - and oh, yeah - the coaches will be working on this too!
If you are a high school swimmer, Coach Jessie will be running and supervising dryland workouts two or three times a week at the Y after your swim practice. Please try to commit to attending these sessions so you know how to do the exercises properly and then you can do dryland on your own on the days Jess is not at practice. Bring workout clothes, change quickly after practice and meet Coach Jessie in the stands in the deep pool. She will then go with you to the weight room for your workout. Right now, Jessie will be at practice to show you the exercises on Tuesday and Wednesdays. If the days change, I will let you know at your high school practices.
If ever you have questions, feel free to email Coach Sue at suemellish@gmail.com
Good luck with this and have fun!
