Here we are, the second week of cycle 3. Like I said last week, I know that most of you are not using (m)any of these sessions which is fine but please make sure you are are keeping active and using RMAP and stretching every day. I've also asked for you to keep a log book from 13/06/2020 - 20/06/2020 so I hope you've made a start on that. If you forgot then please start today and log from the 15/06/2020 - 22/06/2020 instead.
I'm stopping the 'double-sesh' cardio days now. If you still want to 'double-sesh' then make your other session a Resistance Tubes workout or flexibility session - hold stretches for a minimum of 30 seconds (real seconds, not 'in your head' seconds!).
Keep up the good work guys! 💪
15/06/2020 - 21/06/2020
Warm Up
15 minutes RMAP https://www.swimming.org/sport/land-warm-up-swimmers/
5 - 10 minutes foam rolling
Pre-Set
5 minutes as:
- 30 secs jogging on the spot
- 10 lunges
- 10 squats
- Bunny Hops - Either 2 x 10m or 4 x 5m if space is limited https://youtu.be/C5KD_z5w880
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
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 - 12 reps
Kick board lunge - 12 reps
5 seconds rest between exercises.
Loading/Mechanics
Watch first: https://youtu.be/v6myjOInAxQ
1/4 Squats - 14 reps
1/2 Squats - 12 reps
Full Depth Squats - 10 reps
Overhead squats with a band/towel - 8 reps
Rucksack squats - add n tins of beans (400g) or similar - 6 reps
Repeat 3 times through. 60 seconds rest between sets. 10 seconds rest between exercises.
n
12/under's = 4
13-14 year olds = 5
15-16 year olds = 6
17/Over's = 8
High Intensity Set
Watch first: https://youtu.be/e2ek64Be8xs
Lunge - 28 reps
High Base Deltoid Taps - 28 reps (14 each side)
Repeat 4 times through. 20 seconds rest between sets. 10 seconds rest between exercises.
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.
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
- Duck walks - Either 2 x 10m or 4 x 5m if space is limited https://youtu.be/D7Flg1fpCss
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
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.
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 4 x 10m or 8 x 5m if space is limited
Skips - Either 4 x 10m or 8 x 5m if space is limited
Hop Skip Jump Combo - 12 reps
Repeat 3 times through. 60 seconds rest between sets.
High Intensity Set
Watch first: https://youtu.be/SK1a5mF9Epo
Backstroke Kick - 55 seconds
Push Ups - (YOUR AGE + 3) reps
Repeat 4 times through. 20 seconds rest between sets.
Warm down
15 minutes stretching
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
- Bunny Hops - Either 2 x 10m or 4 x 5m if space is limited https://youtu.be/C5KD_z5w880
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
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
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.