Finis Slide Dryland Trainer Workouts

band workouts for dryland Start with shoulder stretches, breathing exercises and some light cardio (10-15 minutes total) 3 x 15 freestyle strokes rest :15 seconds 10 backstroke strokes rest :15 seconds 10 breaststroke strokes rest :15 seconds 3 x (faster tempo than above) 10 freestyle strokes rest :20 seconds 5 backstroke strokes rest :20 seconds 5 breaststroke strokes rest :20 seconds 3 x (fastest tempo) 5 freestyle strokes rest :30 seconds 3 backstroke strokes rest :30 seconds 3 breaststroke strokes rest :30 3 x 90/90s 20 rows 20 chest presses shoulder stretches

Finis Slide Dryland Trainer Workout #2 Start with shoulder stretches, breathing exercises and light cardio 5 x (form and power) 10 free strokes rest :10 10 *** strokes rest :10 10 back strokes rest :10 10 fly strokes rest :10 rest 1:00 4 x (faster tempo) 8 free strokes rest :10 8 *** strokes rest :10 8 back strokes rest :10 8 fly strokes rest :10 rest 1:00 3 x (faster tempo) 6 free strokes rest :10 6 *** strokes rest :10 6 back strokes rest :10 6 fly strokes rest :10 rest 1:00 2 x (fastest tempo) 4 free strokes rest :10 4 *** strokes rest :10 4 back strokes rest :10 4 fly strokes rest :10 rest 1:00 finish with shoulder stretches and breathing

Finis Slide Dryland Trainer Workout #3 5 x (form and power) 10 free strokes rest :10 8 *** strokes rest :10 6 back strokes rest :10 4 fly strokes rest :10 rest 1:00 4 x (faster tempo) 8 free strokes rest :10 6 *** strokes rest :10 4 back strokes rest :10 2 fly strokes rest :10 rest 1:00 3 x (faster tempo) 6 free strokes rest :10 4 *** strokes rest :10 2 back strokes rest :10 1 fly strokes rest :10 rest 1:00 2 x (fastest tempo) 4 free strokes rest :10 3 *** strokes rest :10 2 back strokes rest :10 1 fly strokes rest :10 rest 1:00 finish with shoulder stretches and breathing