Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Dryland Strength and Aquatic Speed
20 x 25
10 pushups, right into:
#1 – No breath sprint @ :20
#2 – Sprint @ :25, beat time from #1
#3 – Sprint @ :30, beat time from #2
#4 – EZ swim
Repeat for 5 sets of 4 with different dryland exercises with each set:
Before #5: 10 fast squats
Before #9: 5 pullups
Before #13: 10 switch lunges
Before #17: 20 pike-ups on a physio ball
The Swimming Wizard 