COVID-19 - Cycle 1 Week 1

by James Nock — in

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Please can all swimmers in my squad (and their parents) watch the video below please and then read the rest.

Every session I write will aim to use as little equipment as possible. As previously recommended, if you're able to get your hands on a rowing machine it might prove useful (but if not then don't worry!). You may want to also consider investing in some gym gloves if you're going to use a rowing machine.

I'll check-in with parents from time-to-time to see how you're getting on. We might not be at the pool but we are still training! đź’Ş

UPDATE Since recording the video British Swimming have announced how they're handling the qualifying window (assuming Nationals and British Champs will be going ahead), here.


16/03/2020 - 22/03/2020

This week's focus is about getting used to the idea of training at home and learning some basics.

Warm Up

15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/

10 minutes skipping (or imaginary skipping if ceiling too low / no skipping rope)

Pre-Set

5 - 10 minutes foam rolling

Main Set

Repeat 3 times through - 10 secs rest between exercises

12 Burpees

12 Tricep-focussed press-ups

12 Streamlined sit-ups

12 Alternate Arm and Leg Lifts

12 Lunges

36 backstroke kicks

12 Squats

Warm down

15 minutes stretching

Download as PDF

Warm Up

15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/

10 minutes jogging on spot as:

Twice through

Pre-Set

5 - 10 minutes foam rolling

Main Set

x = 30 minutes if you’re new to this exercise, 45 minutes if you know what you’re doing, 60 minutes if you’re really good at it.

Option 1

Run for x minutes - Keep your shoulders back and think about posture. If you’re using a treadmill then set the speed to jogging for 2:30, then set it to running for 2:30 and repeat until the time is up. If you’re running outside, don’t be tempted to walk.

Option 2

Row for x minutes - Set intensity to half available if you’ve not used the rowing machine before and work up from there each 500m until you find the sweet spot. Row as 400m hard 100m easy. Keep your back straight and do not lean backwards.

Option 3

Cycle (static bike) for x minutes - 30 secs moderate / 15 secs hard / 15 secs easy

Warm down

Spend 5 minutes either walking, rowing on a light intensity or cycling slowly.

15 minutes stretching

Download as PDF

Warm Up

15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/

10 minutes skipping (or imaginary skipping if ceiling too low / no skipping rope)

Pre-Set

5 - 10 minutes foam rolling

Main Set

Option 1 - for those with stairs

Shuttle runs up your stairs - 5 steps and then back down, 10 steps and then back down. Be careful obviously! After each 2 reps do 5 star jumps (a 5 step and 10 step run = 1 rep!). Perform 50 reps.

Option 2 - for those without stairs

Shuttle runs on land - Find an area that is at least 10 steps long and mark out where 5 steps and 10 steps is by placing something down - anything will do. Perform shuttle runs as we normally do in land training but add 5 burpees in after each rep (a 5 step and 10 step run = 1 rep!). Perform 50 reps.

Warm down

15 minutes stretching - special focus on leg stretching - quads and hamstrings especially

Download as PDF

Warm Up

15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/

10 minutes as 5 mins jogging on spot, 5 minutes mountain climbers https://www.swimming.org/sport/raise-temperature/

Pre-Set

5 - 10 minutes foam rolling

Main Set

Repeat 3 times through - 10 secs rest between exercises

12 Wide press-ups

12 Alternate Arm and Leg Lifts

12 Burpees

12 Streamlined Sit-ups

12 Dead Bugs https://www.youtube.com/watch?v=I5xbsA71v1A

36 Backstroke Kicks

12 Lunges

12 Squats

12 Bridged Leg Extensions

Warm down

15 minutes stretching

Download as PDF

Warm Up

15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/

10 minutes skipping (or imaginary skipping if ceiling too low / no skipping rope)

Pre-Set

5 - 10 minutes foam rolling

Main Set

x = 35 minutes if you’re new to this exercise, 50 minutes if you know what you’re doing, 65 minutes if you’re really good at it.

Option 1

Run for x minutes - Keep your shoulders back and think about posture. If you’re using a treadmill then set the speed to jogging for 2:30, then set it to running for 2:30 and repeat until the time is up. If you’re running outside, don’t be tempted to walk.

Option 2

Row for x minutes - Set intensity to half available if you’ve not used the rowing machine before and work up from there each 500m until you find the sweet spot. Row as 400m hard 100m easy. Keep your back straight and do not lean backwards.

Option 3

Cycle (static bike) for x minutes - 30 secs moderate / 15 secs hard / 15 secs easy

Warm down

Spend 5 minutes either walking, rowing on a light intensity or cycling slowly.

15 minutes stretching

Download as PDF

Rest Day

Eat well, drink well, sleep well

Disclaimer: always ensure you are working in a safe environment and be sensible. If you choose to do these workouts then you do so at your own risk. I take no responsibility for any injury that occurs as a result.

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