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Coho Training Report Monday 16 March 2020

LCSC Coho Training Report                 Monday 16 March 2020

Good morning, Coho swimmers interested in continuing preparations for a long-term successful swimming career,

During this sustained period of time away from the pool, reminding yourself daily about your long-term goals, and acting upon those goals each and every day has beneficial impact.  To help you stay focused and productive, we will present a daily report with suggestions to improve strength and technique.

Monday Suggestions for continuing Coho training:
1. Review your goals for this month’s events.  Specific events, times, splits, race strategies, and technique reminders in as much detail as possible.  Today is three days from the start of 13 & O State Meet.  Being three days out, today’s practice is highly challenging.  If you were planning on racing, it is very helpful to visualize your preparations, including nutrition, travel, general warm up, event warm up, each race, and each cool down.  Plan for success by finishing with a look at the scoreboard and seeing the time goal.
2. Run through 10-60 minutes of calisthenics and then complete shoulder stretches.  Keep a diary of your daily physical fitness, and workout 2-3 times per day.  Don’t overdo it, and don’t underdo it.  Beginning today, we will provide specific dry land work for each day of the week.  This will include med ball exercises, jumping rope, and running.  If you are able to get your hands on a med ball and jump rope, awesome!  If not, then mimic the movements with a substitute weight.  If you are not familiar with our dry land training, research some strength training and get it going.  Here are today’s suggested routines:
Morning & evening:
One minute each:
Jumping Jacks
Butterfly Jumps
Backward double-arm swings
Opposite arm swings
Other Opposite arm swings
Elbow/elbow/thumbs/thumbs
Backstroke arm recovery
Followed by:
30 situps, right leg/left leg
10 pushups
Stand Up: Around the world stretch, twice each way
Front, Middle, Back stretches
Propeller stretches (5x each side)
Lean Way Back stretch
30 V ups
10 squats
10 back hypers (9 sec on, 1 sec off)
15 Single leg squats
30 V ups
10 streamline jumps
1 min. stretch
Use med ball for:
20 chest pass with jumps
20 tricep extensions
20 streamline reviews
repeat those three exercises, then
20 situps with med ball
20 straight arm pullovers
20 pullouts
20 combos (st. arm + pullout)
15 burpees
20 push out from chest with backstroke kick
20 roll ball under hips 
Stand Up, then:
20 “Around the World” each way
20 “Figure Eights” through legs each way
20 V ups with ball in hands
20 Super pushups, each arm
10 x 10 streamline jumps/30 sec.
Stretch legs
Stretch Shoulders

Afternoon: walk/run 3-5 miles

3. Even if you are not thinking about a college athletic adventure, watch video of the college league meets.  Big Tens, SEC, PAC 12, etcetera, there are many great races to watch and analyze.  Take notes on what you can improve in your races to reach those heights!
Thank you for your teamwork throughout the season.  Stay safe and stay fit, focus on success.  Resistance is a part of life, keep swimming upstream!
Your LCSC Coho Coaches