Here we are guys, into the final week of our first 'from home' cycle. I haven't done a video this week as Plusnet kindly cut off our internet connection last week 'by accident' so I'm struggling with uploading large files at present.
This week will be a little easier to allow for adaptation and recovery. Next week the work will change a little on the non-cardio (row/run/cycle) days. It will be a little different, based on the work of a Strength & Conditioning coach and endorsed by the British Swimming Coaches Association.
As always, be careful, only do what you're comfortable with and remember what the end goal here is: "To be as fit as possible ready for when we go back". Injured swimmers are not "fit".
Finish this cycle off strong and keep up the good work 💪
20/04/2020 - 26/04/2020
Warm Up
15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/
5 - 10 minutes foam rolling
Pre-Set
5 minutes as:
- 30 secs jogging on the spot, 15 seconds high knees, 15 seconds star jumps
- 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
Warm Up
15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/
5 - 10 minutes foam rolling
Pre-Set
10 minutes as:
- 30 secs jogging on the spot
- 15 secs high knees 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. How are your double unders? 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 - 10 minutes foam rolling
Pre-Set
Repeat 3 times through
30 secs jogging on the spot
6 star jumps
6 streamlined jumps
6 alternate arm and leg lifts
6 wide push ups
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 https://youtu.be/j6G0q78o6m0
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 skipping. How are your double unders - ready for a competition that includes them? 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
Warm Up
15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/
5 - 10 minutes foam rolling
Pre-Set
5 minutes skipping. Practice your double under's once you feel warm https://youtu.be/4tsT6hDB6Aw?t=70
Main Set - challenge Saturday!
Repeat 10 times through
60 seconds skipping - how many double under’s can you do? Write it down.
15 seconds rest and drink
Hold every stretch you know for 30 seconds - log down total time taken.
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 Double Under’s -
Round 2 Double Under’s -
Round 3 Double Under’s -
Round 4 Double Under’s -
Round 5 Double Under’s -
Round 6 Double Under’s -
Round 7 Double Under’s -
Round 8 Double Under’s -
Round 9 Double Under’s -
Round 10 Double Under’s -
Stretching Time -
Results
| Skipping Double Under's in 60 secs | Stretching time minutes | FINAL SCORE | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Swimmer | R1 | R2 | R3 | R4 | R5 | R6 | R7 | R8 | R9 | R10 | ||
| EKe | 22 | 18 | 15 | 16 | 16 | 15 | 15 | 16 | 17 | 19 | 144 | 313 |
| DDu* | 53 | 50 | 52 | 49 | 55 | 52 | 50 | 55 | 51 | 53 | 25 | 285 |
* Skipping was performed on a trampoline. Scores halved for final score calculation.
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.