What kind of exercises do u do before swimming? An for how long(per exercise)?

When we do dryland (we don't do it everyday like you're supposed to) we do stretching and then various exercises that our coach watches over.

Our dryland can include the following:

-Sit ups (30 of them, go every minute)

-Push ups (Your age, go again every 45 seconds)

-Dips (15 of them, go every minute)

-Jump rope (go 30 seconds, rest 30 seconds)

-Bungies (bring buncie chord behind you with your arms out at 90 degrees, 30 of them and switch with your partner like you're lifting weights)

Our dryland will also include various running or walking drills like high knees, released sprints and various things like that. They're easy to do and the leading person goes again after the last person has come back.

Swimming is usually first for me because I train in the order I race (swim-bike-run). After I swim I will either bike (25 to 75 miles) or do weights depending on the day and where I am in my training schedule.

If I have to I will run or bike first, usually my run will cover anywhere from 10 to 15 miles and my bike will be a 47 mile ride to the pool, which also means I have to ride home afterward (zipedeedoodah!)

when we have 4 hour practices:

stretching (of course)

run 2 miles

lift weights for 1/2 an hour

3 hours swimming

at morning practice we usually do push ups, crunches, wall-sits, lunges, dips, and step ups (go up and down stepping on benches)

15-25 mins of gentle stretching, like touchin ur toes, rollin ur shoulders, standin on 1 leg holdin ur other leg at the ankle with the knee bent, leaning over from side to side, runnin on the spot gently, rolling ur shoulders/arms/necks, squats, stuff like that. i only spend about 1 min on each differnt type but do them a lot.

kick ball, running up and down stairs

hope I helped