TAISM SWIMMING

Dear Swim Families,

It has been a pleasure coaching our TAISM swimmers this year. Thank you for your ongoing support throughout. Remember during these uncertain days when we are at home more than usual, to take time out for some exercise.

I have posted below a few dry land workouts that swimmers could choose to do when they need a break in the day from their online studies and work at home.

Here is a chart with more ideas of dryland activities for swimmers to do at home.

Take care everyone. Be active. Stay safe.
Sending lots of virtual hugs.

x Ms. Cori

Staying Fit: Alternatives to Swimming

Spend 20-60 minutes getting some exercise. Choose a workout from below or go for a....WALK, HIKE, RUN or BIKE RIDE. Run around outside & MOVE your body. *Remember to keep your social distance.

These different exercises can be done at home and with little to no equipment. Most of these workouts take 30 minutes or less. Pick one you like or mix it up and try different workouts 4-5 times a week in addition to cardio (running, biking, walking).

DRY LAND WORKOUT # 1

5-4-3-2-1 x 3 times

5 Minutes
Cardio-choose walk, bike or run OR
1 minute-high knees
1 minute-jumping jacks
1 minute-front kicks
1 minute-jumping jacks
1 minute-running in place

4 Minutes
1 minute-lunges or walking lunges
1 minute-mountain climbers
1 minute-lunges
1 minute-mountain climbers

3 Minutes
-10 pushups
-15 tricep dips
(repeat for 3 minutes)

2 Minutes
30-seconds squats
30-seconds squat jumps
30-seconds squats
30-seconds squat jumps

1 Minute
-Plank

DRY LAND WORKOUT # 2

DRY LAND WORKOUT # 3

50/50 Cardio and Strength x 3 times

NO rest between exercises
1 minute rest between sets, 20 min. duration

50 Jumping Jacks
10 Push ups
20 Squats
20 Bicycle Crunches

50 High Knees
20 Squat Jumps
1 minute Plank
1 minute side plank on each side

50 Mountain Climbers
15 Forward Lunges
15 Reverse Lunges
20 Tricep Dips

DRY LAND WORKOUT # 4

DRY LAND WORKOUT # 5

Circuit Training at Home x 3

25 Jumping Jacks
7 Push-ups
15 Crunches
8 Squats
8 Burpees
25 Jumping Jacks
1 Minute Wall Sit
7 Push-ups
15 Crunches
8 Squats
20 High Knees
15 Bicycle Crunches

DRY LAND WORKOUT # 6