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COVID 19 - Coaches Update

Hello SBSC Swimmers & Parents!

We have missed seeing all of you at the pool over the last week! Considering that we do not know what the coming weeks will bring we have decided to reactivate our SBSC Facebook page (Shearwater Bluefins) and we have created a new SBSC Instagram page (@shearwaterbluefins). Using both of these platforms we plan to provide a few videos, dryland workouts, and tutorials that you can view over the next little while. It is our goal to post regularly and provide material in hopes to keep you busy. It is so important to stay positive and keep active! As of now, the Facebook page is private, meaning that you must be invited by an existing member if you wish to join. Let us know if you would like access and we are more than happy to add you!

For now, here are a few things that might be helpful while we get the social media pages sorted out.

Coach Alicia’s brother, Jordan Forbes, is a personal trainer at Goodlife Penhorn and has provided the following dryland workout. You can follow him on Instagram (@jordanforbes19) for daily dryland workouts! 

Warm-up (5 mins)

  • Skipping

  • Jumping Jacks

  • High knees

  • Dynamic stretches (arm swings, leg swings, etc.)

Main (repeat 3-5 times, 30-60 secs between)

*Take ~10 second rest periods as needed.

  • 15 squats

  • 15 jumping squats

  • 10 pushups

  • 10 pulls ups (or rows with dumbells or bands)

  • 10 lunges

  • 10 jumping lunges

  • 10 pushups

  • 10 pulls ups (or rows with dumbells or bands)

  • 20 cross crunches (opposite elbow to opposite knee)

  • 50 flutter kicks on back

  • 60 seconds of skipping

Cooldown

  • Static stretching 

  • Light walk on a treadmill if available

Here are a few links that you might like to take a look at:

  1. YouTube channel, Swim Smooth: posting videos in an attempt to help swimmers through the next little while without a pool. They plan to post videos daily, there are only 2 or 3 as of now. 

https://www.youtube.com/user/swimsmooth/videos

  1. Website: My Swim Pro, how swimmers can workout without a pool.

https://myswimpro.com/blog/2020/03/13/how-swimmers-can-work-out-without-a-pool/?fbclid=IwAR0_ghj-RoTTLDaVW1AjHv0ZLGTkjmZ0dr0mz-dTJzpwBLyVxLtYr0feyec

Please don’t hesitate to reach out if you have any questions, we are more then happy to do what we can! Stay tuned via Facebook & Instagram! Happy “dry” training!

Coaches Angela & Alicia