COVID-19 - Cycle 2 Week 3

by James Nock — in

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Here we are guys, cycle 2, week 3. This week is all about repeating what you did last week, the sessions will be almost identical this week as they were last week but you should find them slightly easier this time through as you're not as new to them now. We'll progress them a little next week but for now, just get more confident with the movements by repeating what you've already done.

Please make effort this week to reach out to other swimmers in the squad. We'll have our Zoom call on Wednesday and I'll be asking who's spoken to who on that call (you've been warned!). It really is important that you communicate with eachother, you could even do your RMAP together maybe?

As always, please make sure you are RMAP'ing really well and being sensible and safe as standard in every session!

Keep it up 💪


11/05/2020 - 17/05/2020

Warm Up

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

5 - 10 minutes foam rolling

Pre-Set

5 minutes as:

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 = 30 minutes if you're new to this exercise, 40 minutes if you know what you're doing, 50 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

Warm Up

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

5 - 10 minutes foam rolling

Coach out of the Water Warm Up - https://youtu.be/I1ueakJPN48

Ground-based movements

Watch first: https://youtu.be/D7Flg1fpCss

Duck walks - Either 2 x 10m or 4 x 5m if space is limited

Inchworms - 10 reps

Kick board lunge - 10 reps

Loading/Mechanics

Watch first: https://youtu.be/v6myjOInAxQ

1/4 Squats - 8 reps

1/2 Squats - 6 reps

Full Depth Squats - 6 reps

Overhead squats with a band/towel - 5 reps

Rucksack squats - add n tins of beans (400g) or similar - 4 reps

Repeat 3 times through. 60 seconds rest between sets.

n

12/under's = 3

13-14 year olds = 4

15-16 year olds = 5

17/Over's = 6

High Intensity Set

Watch first: https://youtu.be/e2ek64Be8xs

Lunge - 22 reps

High Base Deltoid Taps - 22 reps (11 each side)

Repeat 4 times through. 20 seconds rest between sets.

Warm down

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

5 minutes as:

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 = 30 minutes if you're new to this exercise, 40 minutes if you know what you're doing, 50 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 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

Coach out of the Water Warm Up - https://youtu.be/I1ueakJPN48

Ground-based movements

Watch first: https://youtu.be/aqcvNha44Ys

Bear Crawls - Either 2 x 10m or 4 x 5m if space is limited

Streamline Walks - Either 2 x 10m or 4 x 5m if space is limited

Spider Crawls - Either 2 x 10m or 4 x 5m if space is limited

Loading/Mechanics

Watch first: https://youtu.be/HEbu-QLo00E

Skipping (or imaginary skipping) - 30 seconds

Sprint Forwards and then Backwards - Either 3 x 10m or 6 x 5m if space is limited

Skips - Either 3 x 10m or 6 x 5m if space is limited

Hop Skip Jump Combo - 6 reps

Repeat 3 times through. 60 seconds rest between sets.

High Intensity Set

Watch first: https://youtu.be/SK1a5mF9Epo

Backstroke Kick - 40 seconds

Push Ups - (YOUR AGE + 1) reps

Repeat 4 times through. 20 seconds rest between sets.

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

5 minutes as:

  • 30 secs jogging on the spot
  • 10 lunges
  • 10 squats
  • Streamline Walks - Either 2 x 10m or 4 x 5m if space is limited https://youtu.be/aqcvNha44Ys

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 = 30 minutes if you're new to this exercise, 40 minutes if you know what you're doing, 50 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

Warm Up

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

5 - 10 minutes foam rolling

Coach out of the Water Warm Up - https://youtu.be/I1ueakJPN48

Ground-based movements

Watch first: https://youtu.be/C5KD_z5w880

Bunny Hops - Either 2 x 10m or 4 x 5m if space is limited

Crab Walks - Either 2 x 10m or 4 x 5m if space is limited

Aeroplanes - 20 reps (10 each side)

Loading/Mechanics

Watch first: https://youtu.be/R7ZKG6BvUrk

Prone Skydiver's - 15 reps

Supine Back Plank - 40 seconds

Low Base Plank - 40 seconds

Repeat 3 times through. 60 seconds rest between sets.

High Intensity Set

Watch first: https://youtu.be/283mx_SCglo

Deadbugs - 20 reps

Superman's - 20 seconds

Repeat 5 times through. 20 seconds rest between sets.

Warm down

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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