Bank Holiday Monday

Enjoy the beautiful weather!

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.

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

Download as PDF

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.

Zoom for iOS | Zoom for Android

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!

Download as PDF

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.

Zoom for iOS | Zoom for Android

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

Download as PDF

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)

16 Alternate Arm and Leg Lifts

Main Set

Repeat 3 times through - 10 secs rest between exercises

16 Wide press-ups (break the 16 into 4 sets of 4 or 2 sets of 8 if you need to)

16 Alternate Arm and Leg Lifts

16 Streamlined Sit-ups

16 Dead Bugs https://youtu.be/I5xbsA71v1A

24 Backstroke Kicks, 5 secs rest, 24 Backstroke Kicks

16 Lunges

16 Squats

16 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/

5 - 10 minutes foam rolling

Pre-Set

30 secs jogging on the spot

12 alternate arm and leg lifts

6 wide push-ups

6 tricep-focussed push-ups

Main Set - challenge Saturday!

10 secs rest between each exercise, 3 times through, no extra rest between sets (just the normal 10 seconds). As always, keep hydrated!

Max number of burpees in 30 secs - write down count

12 swimmer push ups

12 dead bugs

12 alternate arm and leg lifts

Max number of steps whilst running on spot - write down count

20 seconds rest and drink

12 squats

12 lunges

Max number of backstroke kicks in 30 secs - write down count

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 Burpees -

Round 1 Steps -

Round 1 BK Kicks -

Round 2 Burpees -

Round 2 Steps -

Round 2 BK Kicks -

Round 3 Burpees -

Round 3 Steps -

Round 3 BK Kicks -

Warm down

15 minutes stretching

Results

SCORE = Burpees x 10 + Sum of others

PREVIOUS BEST SCORES SET ON 28/03/2020 can be viewed here: COVID-19 - Cycle 1 Week 2

Download as PDF

Rest Day

Eat well, drink well, sleep well.