Cycle 3, week 6. This week is about keeping yourselves cardiovascularly fit whilst improving flexibility and mobility.
As you already know, tonight's zoom call we be split into two - at 6pm we'll prepare the fruit together and then we'll hop on our 'normal' call sometime around 19:00 to talk 'swimming' before we then go and finish off our fruit crumbles. Catch you all tonight 👍
Note: you'll need the following ingredients to make the fruit crumble:
- 450grams / 1lb of cooking apples (or other fruit if preferred)
- Plain Flour
- Brown Sugar
- Cinnamon
- Salt
- A block of butter
13/07/2020 - 19/07/2020
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
NOTE: Swimmers, we're going to have a 'Zoom' chat THIS evening at 6pm. 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 6pm.
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 I https://player.vimeo.com/video/361815694
Upper Body Mobility I https://player.vimeo.com/video/386212430
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
- 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
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
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
NOTE: Parents & Swimmers, we're going to have a 'Zoom' chat TOMORROW evening at 6pm. 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 the WhatsApp group just before 6pm.
Rest Day
Eat well, drink well, sleep well.
NOTE: Parents & Swimmers, we're going to have a 'Zoom' chat THIS evening at 6pm. 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 the WhatsApp group just before 6pm.
NOTE 2: 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.