Utah Swimming 2016 New Years Weights

Back in March 2015, the Utah Athletics department received a new training facility, giving the swim and dive team a new place to complete their dry land workouts. Along with a new building, the facility came with new equipment, such as machines and weights, and the swim and dive team are taking full advantage. As the new year begins, strength and conditioning coach Deniz Hekmati started 2016 with a bang, creating the Ute’s New Year Workout.

Want to try it out? Here it is:

It includes 7 stations, send-off every 4 minutes. You only work every other send off and try to complete the first 6 stations as fast as possible:

Station 1) 3 Partner Plank-Rope Pull

Station 2) Sled Push and Reverse 25/20/15/10/5-yrd

Station 3) 10/8/6/4/2 Wall Ball + 20/16/12/8/4 MB Partner Chest Pass Flutter Kick

Station 4) 10/5/3/2/1 Dead Lift + Chin up

Station 5) 10/8/6/4 Pushup + 20/15/10/5 Dips

Station 6) 4x80yrd Farmer’s Walk

Station 7) go for Box Jump PB

Note: Before and after completing this workout, make sure to stretch. This will help prevent any injuries from occurring and can also be used as a way to warm up the body. For weights, do what you can do. If something doesn’t feel right, then it probably isn’t, so listen to your body.

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About Emilee White

Emilee White

My name is Emilee White and I grew up in Canyon Lake, California. I began swimming at the age of 13 in age group, but with my background of dance, swimming came naturally to me and I excelled in the sport. I swam all four years on my high school …

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