Here we are, the third week of cycle 3. Thanks to all of those that have sent log books to me, I'll have a look over them soon and feedback ASAP. If you haven't sent one then that's a shame, I would very much like to see something soon please.
Only 9 swimmers attended the zoom meeting last week. Please, please, please, can you make extra effort to remember this week - 7pm on Wednesday. Set reminders on your phone if you need to. As time goes on it becomes increasingly even more important that we stick together.
Weeks 3 and 4 of this cycle will be harder than the first two were and the last two will be. Popular feedback was that they found my more traditional land-based stuff harder, so you know what's coming this week and next.
As always RMAP before and stretch afterwards.
Keep it up! 💪
22/06/2020 - 28/06/2020
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
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
12 Wide press-ups
12 Alternate Arm and Leg Lifts
12 Streamlined Sit-ups
12 Dead Bugs https://youtu.be/I5xbsA71v1A
24 Backstroke Kicks, 5 secs rest, 24 Backstroke Kicks
12 Lunges
12 Squats
12 Bridged Leg Extensions https://youtu.be/j6G0q78o6m0
Warm down
15 minutes stretching
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
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
8 Wide press-ups
8 Alternate Arm and Leg Lifts
8 Swimmer press-ups (triceps focussed)
8 Streamlined Sit-ups
8 Sit-ups (hands to temples)
8 Dead Bugs https://youtu.be/I5xbsA71v1A
8 Bridged Leg Extensions
8 Squats
8 Lunges
30 Backstroke kicks
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.
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.
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.