Please can all swimmers in my squad (and their parents) watch the video below please and then read the rest.
Every session I write will aim to use as little equipment as possible. As previously recommended, if you're able to get your hands on a rowing machine it might prove useful (but if not then don't worry!). You may want to also consider investing in some gym gloves if you're going to use a rowing machine.
I'll check-in with parents from time-to-time to see how you're getting on. We might not be at the pool but we are still training! đź’Ş
UPDATE Since recording the video British Swimming have announced how they're handling the qualifying window (assuming Nationals and British Champs will be going ahead), here.
16/03/2020 - 22/03/2020
This week's focus is about getting used to the idea of training at home and learning some basics.
Warm Up
15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/
10 minutes skipping (or imaginary skipping if ceiling too low / no skipping rope)
Pre-Set
5 - 10 minutes foam rolling
Main Set
Repeat 3 times through - 10 secs rest between exercises
12 Burpees
12 Tricep-focussed press-ups
12 Streamlined sit-ups
12 Alternate Arm and Leg Lifts
12 Lunges
36 backstroke kicks
12 Squats
Warm down
15 minutes stretching
Warm Up
15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/
10 minutes jogging on spot as:
- 3 minutes normal
- 30 secs high knees
- 30 secs heel flicks
- 30 secs lateral jump jogging https://youtu.be/hHw4WbfbwmI
- 30 secs rest + drink
Twice through
Pre-Set
5 - 10 minutes foam rolling
Main Set
x = 30 minutes if you’re new to this exercise, 45 minutes if you know what you’re doing, 60 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 using a treadmill then set the speed to jogging for 2:30, then set it to running for 2:30 and repeat until the time is up. 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 from there each 500m until you find the sweet spot. Row as 400m hard 100m easy. Keep your back straight and do not lean backwards.
Option 3
Cycle (static bike) for x minutes - 30 secs moderate / 15 secs hard / 15 secs easy
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/
10 minutes as:
- 45 secs jogging on the spot
- 15 secs running on the spot
- 10 star jumps
Repeat until 10 minutes is up
Pre-Set
5 - 10 minutes foam rolling
Main Set
Swim Specific Yoga Fundamentals 1 & Fundamentals 2 http://bit.ly/3913fyT
Warm down
15 minutes stretching
Warm Up
15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/
10 minutes skipping (or imaginary skipping if ceiling too low / no skipping rope)
Pre-Set
5 - 10 minutes foam rolling
Main Set
Option 1 - for those with stairs
Shuttle runs up your stairs - 5 steps and then back down, 10 steps and then back down. Be careful obviously! After each 2 reps do 5 star jumps (a 5 step and 10 step run = 1 rep!). Perform 50 reps.
Option 2 - for those without stairs
Shuttle runs on land - Find an area that is at least 10 steps long and mark out where 5 steps and 10 steps is by placing something down - anything will do. Perform shuttle runs as we normally do in land training but add 5 burpees in after each rep (a 5 step and 10 step run = 1 rep!). Perform 50 reps.
Warm down
15 minutes stretching - special focus on leg stretching - quads and hamstrings especially
Warm Up
15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/
10 minutes as 5 mins jogging on spot, 5 minutes mountain climbers https://www.swimming.org/sport/raise-temperature/
Pre-Set
5 - 10 minutes foam rolling
Main Set
Repeat 3 times through - 10 secs rest between exercises
12 Wide press-ups
12 Alternate Arm and Leg Lifts
12 Burpees
12 Streamlined Sit-ups
12 Dead Bugs https://www.youtube.com/watch?v=I5xbsA71v1A
36 Backstroke Kicks
12 Lunges
12 Squats
12 Bridged Leg Extensions
Warm down
15 minutes stretching
Warm Up
15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/
10 minutes skipping (or imaginary skipping if ceiling too low / no skipping rope)
Pre-Set
5 - 10 minutes foam rolling
Main Set
x = 35 minutes if you’re new to this exercise, 50 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 using a treadmill then set the speed to jogging for 2:30, then set it to running for 2:30 and repeat until the time is up. 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 from there each 500m until you find the sweet spot. Row as 400m hard 100m easy. Keep your back straight and do not lean backwards.
Option 3
Cycle (static bike) for x minutes - 30 secs moderate / 15 secs hard / 15 secs easy
Warm down
Spend 5 minutes either walking, rowing on a light intensity or cycling slowly.
15 minutes stretching
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.