COVID-19 - Cycle 2 Week 6

by James Nock — in , , 

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Here we are guys, the final week of cycle 2. This week will be about staying cardiovascularly fit whilst becoming a little more flexible. As many of you are itching to use the resistance tubes I'll put something in for those near the end of the week for you too.

This week's Zoom call will be on THURSDAY as I have a Sussex Swim Committee meeting on Wednesday evening.

Please make sure you are drinking plenty of water and using sun cream if you're training outdoors.

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

Keep it up! 💪

01/06/2020 - 07/06/2020

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

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 TOMORROW evening (Yes, Thursday this week) 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/

Pre-Set

5 - 10 minutes foam rolling

Main Set

Swim Specific Yoga Fundamentals II https://player.vimeo.com/video/266741944

Upper Body Mobility II https://player.vimeo.com/video/370373598

Warm down

15 minutes stretching

Download as PDF

NOTE: Swimmers, we're going to have a 'Zoom' chat THIS evening (Yes, Thursday this week) 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

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

No equipment workout (starting after they’ve finished their warmup as you’ve already done one). https://youtu.be/kVXoVFcQgKc?t=217

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.

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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