Here we are guys, week 4 of no pool. Below is a short video and the training plans for this week.
Extra special focus on RMAP and stretching this week.
Keep up the good work 💪
06/04/2020 - 12/04/2020
We're in to the swing of things with training from home now (I hope)... this week largely be about maintaining what we have whilst getting a little more mobile at the same time.
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 or skipping
- 10 lunges
- 10 squats
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. Do 4:30 running, then lunges or squats up until 5 minutes (so 30 seconds of lunges/squats) and repeat until the time is up.
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. Do 4:30 rowing, then lunges or squats up until 5 minutes (so 30 seconds of lunges/squats) and repeat until the time is up.
Option 3
Cycle for x minutes on a static bike or for 2x if outdoors. If you're cycling indoors, do 4:30 cycling, then lunges or squats up until 5 minutes (so 30 seconds of lunges/squats) and repeat until the time is up.
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
10 minutes as:
- 45 secs jogging on the spot
- 15 secs running on the spot
- 10 star jumps
- 10 spiderman switches https://www.swimming.org/sport/raise-temperature/
Main Set
Repeat 3 times through - All exercises 30 secs per exercise with 10 secs rest in between.
Important: Please skip out all 'plank' exercises and swap the seated scissor kick for backstroke kick instead.
At Home Core Workout https://youtu.be/dJlFmxiL11s
Warm down
Hold each stretch for at least 30 seconds - As always… be careful, don’t rush anything and never pull hard!
15 minutes stretching - include the below stretches in addition to your normal ones:
- Abs - https://youtu.be/D1tzvP8dGR4
- Lower back
- Knee hugs on your back
- Cat/Cow Stretch
- Quadratus Lamborum & Child Pose - https://youtu.be/py-qXCuFzaA?t=22
- Toe touches - keep your back and your legs straight!
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, can you "double under"? https://youtu.be/4tsT6hDB6Aw?t=70
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
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 minutes skipping (or imaginary skipping if no rope), how are your double unders?https://youtu.be/4tsT6hDB6Aw?t=70
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
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
Your choice
The weather is stunning, go and enjoy it 😀
🌞
Happy Easter everyone
I hope you enjoy it!
🐣
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.