The ‘daily dryland’: Ideas to stay active while at home-week 7

By Reach for the Wall Staff

Today’s dryland workout comes from the writers at SwimSwam, they have a daily post which provides resources and ideas for ‘at home’ workouts. Today’s workout is named ‘Climb the Ladder‘. This will remind you of the ladder sets your coach gives you the pool, where you start with a small distance or repetition, work your way up to a longer distance or repetition, then back down again:

MAIN SET

The way this set works is that you’ll start with 1 rep of each move, build up to 10 reps, and then work your way down to 1. After each round, take 10 seconds x the round number. So, if you’re on round 4, you’ll do 4 reps of each exercise, and take 40 seconds rest (4 x 10 seconds).

When you’re done, you’ll have done 100 reps of each exercise.

If you get to round 6 or 7 on the way up, and find that you’re running short on steam, take an extra few seconds rest. I’d rather you take that rest on the way up then on the way back down.

Workout: repeat this series for as many repetitions up the ladder (suggested up to 10 reps) then back down again

  • Air Squats (drive through your heels)
  • Burpee
  • Pushup
  • Situp (use good form, focus on engaging your abs)
  • Lunge (once on each leg)

SET 2

Finish off your day with a good ab blast:

3 rounds of:

  • 40 seconds flutter kicks
  • 20 seconds rest
  • 40 seconds V ups
  • 20 seconds flutter kicks
  • 40 seconds on your stomach, arms and legs extended and off the ground
  • 60 seconds rest

Today’s ‘not to miss’ Web Sessions:

Fitter and Faster:

“FFT Insider”: Olympic Legend Jenny Thompson : 1pm ET

For Swimmers, Parents, and Coaches

One of the greatest female athletes of ALL TIME! Olympic legend Jenny Thompson has TWELVE OLYMPIC MEDALS! Listen as we get inside her head and find out what she attributes her incredible success to. 

Led by 5-time Olympian as both a swimmer and coach Brett Hawke, 12-time Olympic medalist Jenny Thompson, Fresno State head coach Jeanne Fleck, and McKendree University head coach Jimmy Tierney 

Register Now


CG Sports Network:

Tuesday, April 28, 1:30pm ETHead Coach Shaynah Jerrell joins Leadership Power Half HourToni discusses female leadership and shares advice on how to develop more women leaders in swimming


Tuesday, April 28, 2:00pm ETI.M. Fit with Katie HoffThink you can handle the Hoff? Join this live workout for the 50 squat jump challenge

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