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
• 10 spiderman switches https://www.swimming.org/sport/raise-temperature/

Repeat until 10 minutes is up

Pre-Set

5 - 10 minutes foam rolling

Main Set

12 reps of each exercise in this “toilet paper” workout. You can use something else if you don't have enough toilet rolls. Use a stack that comes up to just under shoulder height when in a push up position like at 6 seconds into this video https://youtu.be/aaa_zb7GwWc?t=6

The workout is here: https://youtu.be/aaa_zb7GwWc

For bonus points, get some of this recorded as I feel like it might be something Instagramable!

Warm down

15 minutes stretching

Download as PDF

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 = 40 minutes if you're new to this exercise, 55 minutes if you know what you're doing, 70 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 2:00, then set it to running for 3:00 and repeat until the time is up. If you're running outside, don't be tempted to walk and remember to keep more than 2m from other people.

Option 2

Row for x minutes - If you've not used a rowing machine before, start by setting the intensity to half available and work up from there each 500m until you find the sweet spot. Once happy, start the set.

Row as 750m hard 250m easy. Keep your back straight and do not lean backwards.

Option 3

Cycle (static bike) for x minutes - 40 secs moderate / 20 secs hard / 30 secs easy

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. 😀

Zoom for iOS | Zoom for Android

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
• 10 spiderman switches https://www.swimming.org/sport/raise-temperature/

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

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 2 times through

• 3 mins skipping
• 2 mins jogging on spot as 45 secs moderate 15 secs fast
• 20 skater lunges https://youtu.be/DUbAhVe0e8Q

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

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

The current advice is to train two shorter cardio sessions per day instead of one long one to help with immunity, so let’s do that. You should have a minimum of 3 hours between sessions - make sure you stay hydrated.

The current advice is also to exercise at A2 pace and 80% of your Max Heart Rate is the maximum recommended. If you don’t know your maximum heart rate, use 220 - [your age] to get it and then multiply that by 0.8 to get what 80% is.

For example, if you are 12 years old: (220 - 12) x 0.8 = 166 beats per minute. In this example, if you take your heart rate for 6 seconds and you get a count of more than 16 then you are working too hard! If you have an OH1+ then you could use that for accuracy by linking it to the Polar Beat app on your smartphone.

x = 20 minutes if you’re new to this exercise, 30 minutes if you know what you’re doing, 35 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 from there each 500m until you find the sweet spot. Keep your back straight and do not lean backwards.

Option 3

Cycle (static bike) for x minutes

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

30 secs jogging on the spot

6 star jumps

6 streamlined jumps

6 alternate arm and leg lifts

6 wide 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

Download as PDF

Rest Day

Eat well, drink well, sleep well. Don't forget the clocks go forwards an hour tonight.