COVID-19 - Cycle 3 Week 4

by James Nock — in

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Cycle 3, week 4. In general, I was quite happy with all of the training logs that people sent me, some of the cycling distances I've seen have been very impressive! This week is supposed to be the 'hardest' week of the cycle so make sure you're really 'ON IT' this week guys.

We've moved the Zoom calls to Monday evenings now as a couple of swimmers were struggling with Wednesdays so I'll catch you all tonight.

Keep it up! 💪


29/06/2020 - 05/07/2020

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

Keep your Heart Rate at 80% of your max heart rate, or lower.

x = 45 minutes if you're new to this exercise, 55 minutes if you know what you're doing, 65 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

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

2 x 7 Wide press-ups

2 x 7 Alternate Arm and Leg Lifts

2 x 7 Streamlined Sit-ups

2 x 7 Dead Bugs https://youtu.be/I5xbsA71v1A

30 Backstroke Kicks, 10 secs rest, 30 Backstroke Kicks

2 x 7 Lunges (7 on each leg)

2 x 7 Squats

2 x 7 Bridged Leg Extensions https://youtu.be/j6G0q78o6m0

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:

Repeat until 5 minutes is up

Main Set

Keep your Heart Rate at 80% of your max heart rate, or lower.

x = 45 minutes if you're new to this exercise, 55 minutes if you know what you're doing, 65 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

Pre-Set

5 minutes as 30 secs jogging on spot, 30 secs mountain climbers https://www.swimming.org/sport/raise-temperature/

Main Set

Repeat 3 times through - 10 secs rest between exercises + 20 seconds between sets

2 x 5 Wide press-ups

2 x 5 Alternate Arm and Leg Lifts

2 x 5 Swimmer press-ups (triceps focussed)

2 x 5 Streamlined Sit-ups

2 x 5 Sit-ups (hands to temples)

2 x 5 Dead Bugs https://youtu.be/I5xbsA71v1A

2 x 5 Bridged Leg Extensions

2 x 5 Squats

2 x 5 Lunges

45 Backstroke kicks

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:

Repeat until 5 minutes is up

Main Set

Keep your Heart Rate at 80% of your max heart rate, or lower.

x = 45 minutes if you're new to this exercise, 55 minutes if you know what you're doing, 65 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

Pre-Set

5 minutes as:

  • 30 seconds jogging on the spot,
  • 15 seconds high knees, 15 seconds star jumps
  • 10 lunges
  • 10 squats
  • 10 mountain climbers https://youtu.be/aVQHmuy6_kk

Repeat until 5 minutes is up

Main Set - Option A

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

Main Set - Option B

Resistance Tubes workout. Don't be afraid to pause the video and change strengths of tubes as you learn the exercises. Remember that you can clip more than one tube onto the handles at a time and are not limited to the 5 different strengths of the bands. Focus on getting the exercises right and you'll get more out of it. It might be useful to write down which strength worked well for you on each exercise so that when you do it next time you have less thinking to do. https://youtu.be/lwUNIp8qkVk

Warm down

15 minutes stretching

Download as PDF

Rest Day

Eat well, drink well, sleep well.

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

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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