Dry land swim team training today

Dynamic warm up

PVC drills with 3/4 pipe 5' long

3 rounds of

Donkey kicks x 3

Sprawls x 3

Burpees x 3

Tuck jumps x 3

Skill shoulder press, push press, press jerk

3 rounds take :30 rest between

2 shoulder press

2 push press

2 push jerks

2 split jerks - 1 ea leg

3 Rounds

Bear crawl 15 yds - 3 push ups

Crabl walk back 15yds - 3 sit ups

Dumbell singles X 10 reps for 3 rounds.

Swings

Dumbbell kayak paddle seated

Single arm - hot potatoe overhead - switch arms tossing dbell overhead

1/2 Turkish get ups

Thread the needle - lunge fowrard bringing dbell through legs, swithch legs and repeat.

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