I'm going to throw a lot out here and hope y'all can do this on your own.
Y'all have wheels & jump ropes and have been using them, right?
During high school season, our crawl series went well in the gym. Unfortunately, the pool deck has gotten worse since we did our crawls there a couple of years ago.
We use the same Crawl Series as Carmel, Indiana:
Beyond our regular set of Planks, here are some variations (not so sure about last few):
Check your email for a Crunches checklist.
As with the planks, start out just a little on the conservative side and gradually build up.
Below are a few videos to help you learn proper technique.
Penguin:
Chair:
Legs up:
Superman:
Regular, streamline, and flutter kicking should be self-explanatory.
UT Swimming Strength Coach Trey Zepeda on crunches:
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