Meet # 5 Results, Clody RSVP, Thanksgiving Dryland Workout

November 24th

Rams,

Congratulations on another great outing! Here are our stats:

45% improvement as a team on individual times
12 county qualifying times
4 state qualifying times (2 individual, 2 relays)
3 high point winners

Clody RSVP

We need this RSVP today, Monday, 11/24! We have to turn everything in to the county and have it all set prior to Thanksgiving.

Dryland Workout

From Coach Jenna, please complete this dryland workout (3-day set) to stay in shape this holiday week! Post yourself doing it on IG and tag us (@graysonswim_dive):

3-Day Grayson Swim Fitness Challenge

GENERAL WARM-UP (5 minutes, done each day)

Jog in place – 30 sec
Arm circles – 30 sec
Torso twists – 30 sec
High knees – 30 sec
Shoulder activation (scap squeezes, Y-T-W) – 1 min

DAY 1 – Aerobic + Core Stability + Shoulder Strength

A. Aerobic Conditioning – 4 rounds (45 sec on / 15 sec off):

Jumping jacks
High knees
Skater steps
Mountain climbers

B. Core Stability – 3 rounds:

Plank – 45 sec
Side plank – 30 sec each
Dead bug – 15 each side
Superman hold – 30 sec

C. Shoulder/Upper Back – 3 rounds:

Y-T-W raises – 10 each
Push-ups – 12–15
Shoulder taps – 20 total
Reverse snow angels – 12–15

Cool Down – 3 minutes

DAY 2 – Speed + Leg Strength + Core Rotation

A. Power/Speed – 5 rounds:

Squat jumps – 10
Fast-feet sprint – 5 sec
Broad jumps – 10 (Rest 45 sec between rounds)

B. Leg Strength – 3 rounds:

Split squats – 12 each leg
Single-leg glute bridge – 12 each
Lateral lunges – 10 each
Wall sit – 45 sec

C. Core Rotation – 3 rounds:

Russian twists – 30 sec
Plank reach-throughs – 10 each
Hollow hold – 20–30 sec

Cool Down – 3 minutes

DAY 3 – Anaerobic Conditioning + Full Body Strength

A. Anaerobic Intervals - 5 rounds:

Burpees – 20 sec
Rest – 40 sec

B. Strength – 3 rounds:

Push-ups – 15–20
Walkout to plank – 10 reps
Reverse lunges – 12 each leg
Flutter kicks – 45 sec

Cool Down – 3 minutes

Good luck and Happy Thansgiving!

Gio De La Peña