Here we are guys, week 3 of no pool, I hope all's going as well as it can be. Below is a short video and the training plans for this week.
As said in the video, I know training on land is not what many of you want to do but it's our only option now so we really need to make the most of it.
Keep it up guys 💪
30/03/2020 - 05/04/2020
This week, we'll keep up the good work that we did last week.
Warm Up
15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/
5 - 10 minutes foam rolling
Pre-Set
5 minutes as:
- 45 secs jogging on the spot
- 10 side lunges https://youtu.be/FUX6Pz8vV0s
- 10 spiderman switches https://www.swimming.org/sport/raise-temperature/
Repeat until 5 minutes is up
Main Set
Do 2 of these today with at least 3 hours gap between them. Keep your Heart Rate at 80% of your max heart rate, or lower.
x = 25 minutes if you’re new to this exercise, 35 minutes if you know what you’re doing, 45 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 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/down from there each 500m until you find the sweet spot. Keep your back straight and do not lean backwards.
Option 3
Cycle for x minutes on a static bike or for 2x if outdoors.
Warm down
Spend 5 minutes either walking, rowing on a light intensity or cycling slowly.
15 minutes stretching
Warm Up
15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/
5 - 10 minutes foam rolling
Pre-Set
9 minutes as 2 minutes jogging on spot, 1 minute mountain climbers https://www.swimming.org/sport/raise-temperature/
Main Set
Repeat 3 times through - 10 secs rest between exercises + 20 seconds between sets
6 Wide press-ups
6 Swimmer press-ups (triceps focussed)
6 Alternate Arm and Leg Lifts
6 Streamlined Sit-ups
6 Sit-ups (hands to temples)
6 Dead Bugs https://youtu.be/I5xbsA71v1A
6 Bridged Leg Extensions
6 Squats
6 Lunges
30 Backstroke kicks
Warm down
15 minutes stretching
Warm Up
15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/
5 minutes skipping (or imaginary skipping if no rope)
Pre-Set
5 - 10 minutes foam rolling
Main Set
Swim Specific Yoga Upper Body Mobility I & Upper Body Mobility II http://bit.ly/3913fyT
Warm down
15 minutes stretching
NOTE: Swimmers, we're going to have a 'Zoom' chat TOMORROW evening at 7pm. Please can you download the app to a suitable device - a tablet is probably better if you have one as there will be quite a few of us on there. 😀 I will post the 'meeting id' to your parents via WhatsApp just before 7pm.
Warm Up
15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/
5 - 10 minutes foam rolling
Pre-Set
5 minutes skipping (or imaginary skipping if no rope)
12 Alternate Arm and Leg Lifts
Main Set
Repeat 3 times through - 10 secs rest between exercises
12 Wide press-ups
12 Alternate Arm and Leg Lifts
12 Streamlined Sit-ups
12 Dead Bugs https://youtu.be/I5xbsA71v1A
24 Backstroke Kicks, 5 secs rest, 24 Backstroke Kicks
12 Lunges
12 Squats
12 Bridged Leg Extensions
Warm down
15 minutes stretching
NOTE: Swimmers, we're going to have a 'Zoom' chat THIS evening at 7pm. Please can you download the app to a suitable device - a tablet is probably better if you have one as there will be quite a few of us on there. 😀 I will post the 'meeting id' to your parents via WhatsApp just before 7pm.
Warm Up
15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/
5 - 10 minutes foam rolling
Pre-Set
5 minutes as:
- 45 secs jogging on the spot
- 10 star jumps
- 10 jumping lunges https://youtu.be/6SFgE2_og_s
Repeat until 5 minutes is up
Main Set
Do 2 of these today with at least 3 hours gap between them. Keep your Heart Rate at 80% of your max heart rate, or lower.
x = 25 minutes if you’re new to this exercise, 35 minutes if you know what you’re doing, 45 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 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/down from there each 500m until you find the sweet spot. Keep your back straight and do not lean backwards.
Option 3
Cycle for x minutes on a static bike or for 2x if outdoors.
Warm down
Spend 5 minutes either walking, rowing on a light intensity or cycling slowly.
15 minutes stretching
Warm Up
15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/
5 - 10 minutes foam rolling
Pre-Set
30 secs jogging on the spot
10 walk outs https://youtu.be/R6SMJ-TzgZo
10 walk outs to push up https://youtu.be/zR7oQp1Ucq8
10 sit-ups
10 secs v-sit hold
Main Set - challenge Saturday!
10 secs rest between each exercise, 3 times through, 60 seconds rest between sets). As always, keep hydrated!
Max number of press-ups in 10 secs - write down count
30 secs skipping (or imaginary skipping if no rope)*
Max number of sit-ups in 10 secs
30 secs skipping (or imaginary skipping if no rope)*
Max number of streamlined lunges in 10 secs
30 secs skipping (or imaginary skipping if no rope)*
6 streamlined lunge jumps https://youtu.be/3J45wzEjbNw
* If you cannot do this outside and your ceiling is too low then substitute for 60 seconds as 45 seconds jogging on spot 15 seconds running on spot.
Send scores to me by copying the below with your scores added. Please leave as a comment or ask a parent to forward to me via WhatsApp.
Round 1 Press-Ups -
Round 1 Sit-Ups -
Round 1 Lunges -
Round 2 Press-Ups -
Round 2 Sit-Ups -
Round 2 Lunges -
Round 3 Press-Ups -
Round 3 Sit-Ups -
Round 3 Lunges -
Warm down
15 minutes stretching
Results
| Round 1 | Round 2 | Round 3 | FINAL SCORE | |||||||
|---|---|---|---|---|---|---|---|---|---|---|
| Swimmer | Press-ups | Sit-ups | Lunges | Press-ups | Sit-ups | Lunges | Press-ups | Sit-ups | Lunges | |
| KDa | 16 | 10 | 13 | 18 | 11 | 16 | 18 | 11 | 17 | 130 |
| AWi | 10 | 15 | 12 | 12 | 14 | 12 | 15 | 13 | 11 | 114 |
| JPa | 10 | 11 | 10 | 11 | 14 | 14 | 17 | 14 | 12 | 113 |
| HNe | 13 | 10 | 10 | 14 | 9 | 9 | 13 | 9 | 10 | 97 |
| AHo | 10 | 10 | 6 | 11 | 11 | 8 | 12 | 13 | 9 | 90 |
| DDu | 7 | 9 | 11 | 8 | 10 | 9 | 9 | 7 | 9 | 79 |
| MMc | 9 | 6 | 8 | 10 | 7 | 9 | 11 | 6 | 10 | 76 |
| TGr | 14 | 6 | 5 | 13 | 7 | 4 | 14 | 7 | 5 | 75 |
| AGo | 12 | 7 | 6 | 13 | 6 | 8 | 10 | 5 | 5 | 72 |
| AHu | 7 | 8 | 7 | 8 | 7 | 6 | 9 | 10 | 6 | 68 |
| AKa | 11 | 5 | 5 | 11 | 4 | 5 | 10 | 5 | 6 | 62 |
| SBa | 9 | 5 | 7 | 9 | 4 | 8 | 7 | 5 | 6 | 60 |
| DGi | 3 | 5 | 4 | 4 | 5 | 4 | 4 | 5 | 4 | 38 |
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.