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Week 4 S&C, Go Team!!!

Hello Team!!

 

Hope that you all have a wonderful Easter!  We are beginning week 4 of our S&C Challenge!  I miss seeing all of you and visiting.  So, on Wednesday of this week we are going to host a group chat.  I am still working out the format, so stay tuned!  Each group will have an assigned time to dial in and we can all visit.  If you have a question, comment or suggestion about S&C or what is coming up, now is your chance to ask.  Look forward to hearing how everybody is doing!! Please continue to stay safe and heathy.   Please remember to practice safe distancing according to the CDC Guidelines.

Do not worry if you do not have mini dumbbells or weights at your house.  Everything will be able to be done with things you have at home.  This week we will be using a large exercise ball and jump rope.  If you do not have one, then lay on the side of a sofa, ottoman, and bed, anything you can lay on and keep your feet flat on the ground. So, lace up those running shoes, grab that water bottle and get prepared for the first set of workouts to arrive in your email on Sunday. : )

Remember to video or take pictures and post to the team Facebook site or the Circle C Aquatics FB page.  Challenge each other to see who can do the most days of S&C without missing.  Post a video or picture of each day. To qualify the workouts must be done on the day it states in the email.  You cannot do them all on one day and post the pictures, one picture or video a day. The swimmer who does the most in each swim group will get an awesome prize ($50 gift card) when we return to the water.  If there is at tie we will put the names in a hat and draw the first day we return to the water for the winner in that group.

I am so proud of all who are participating!  It is not to late to join up! Jump in this week and you will see the payoff in the water when we get back to swim workouts.   This week we are using information from my S&C training book and conversations with other coaches.

Any questions please email me select@ccswim.net or give me a call 210-632-4344. I apologize for the format of this weeks S&C Challenge.  I have spent since 4:00pm trying to get Team Unify to attach files.  It is a tempermental site at best and tonight it has been outstandingly uncooperative. All of the groups are listed at the bottom of this email.  i will continue to try throughout the week to get them to attach in the easily downloaded file. I apologize for any inconvience this may have created.

 

Bronze

Silver and Gold

PrSr and Sr

Definitions of Exercises

 

Let’s be safe and take care,

Coach Jennie Lou

 

Bronze:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Set #1: Spell your name (first and last) and do the workout!

 

See chart below this workout calendar

 

 

Set#1:  2x, :20 second each exercise, break after vertical jumps.

Jog in place

Power Jack

Log Jump

123 Heisman

Butt Kick

High Knee

Vertical Jump

 

Set #1: 2X

Using a exercise ball, laying on your back

 

10 Sit-ups with feet flat on the floor

10 Sit-up twists

10 Sit-ups with extended arms

Set #1: 3X

20-sec each exercise, break after mummy kicks:

Jog in place

Jumping Jacks

Heisman

Butt Kicks

High Knee

Mummy Kicks

Set #1: 2X

Using the exercise ball laying on your stomach

 

10 Back Extensions

10 Core Climber

10 Prone Cobra

 

Set #1: 3X

Find 3 rocks.  Using markers or paint write 1 word on each rock that will inspire you during your workouts.

Set #2:

Jog in place to your 3 favorite songs.  Must be a minimum of 5 minutes.

Set #2: 2X

:20-sec each exercise,

Power Jump

Belt Kicks

Hit the Floor

V-Pushups

:30 rest

Triceps dips

1:00 Water Break

 

Set #3: 2X :20sec for exercise, 

Hurdle Jumps

Globe jumps

Moving Push Ups

Floor Runs/Sprints

:30 Rest

Level 2 Drills (6 Pushups/6 Squats)

1:00 Water Break

 

 

Set #2: 4X

 

Put on your favorite music.  Grab your jump rope.

 

1st and 3rd times:

Jumping for 3 minutes.  Jumping with both feet together. Resting 1 minute after 1st,3rd and 5th jumping sessions.

 2nd time: on right foot.

4th time:

Jump for 1 minute on left foot.

 

Set #2:  2X

:20-sec each exercise

Suicide Drill

Power Squats

Mountain Climbers

Ski Down

Switch Kick

:45-sec Water Break

 

Set #3:  2x

:20-sec each exercise

Basketball Jumps

Level 1 Drills

Ski Abs

In and Out Abs

Cross Jacks

:45-sec Water Break

 

Set #2 5X

Cone Drills: Challenge #2 Make each letter 2x

 

25 feet of Sidestep

 

 

Set #2

Go for a 20 minute walk with a parent or bike ride. Be sure to follow the CDC guidelines about staying out of groups.

Monday spell your name workout chart:

A:  5 Pushups                                     N:  10 Pushups

B:  10 Jumping Jacks                        O:  10 Lunges

C:  5 Crunches                                    P:  6 Triceps Dips

D:  5 Burpees                                     Q:  15 Jumping Jacks

E:  30-Second Wall Sit                     R:  30-Second Plank

F:  10 Arm Circles                              S:  20 Bicycle Crunches

G:  10 Squats                                      T:  40-Second Wall Sit

H: 20 Jumping Jacks                         U:  20 High Knees

I:  20-Second Plank                          V:  12 Squats

J:  10 Mountain Climbers               W:  8 Triceps Dips

K:  10 Crunches                                 X:  6 Mountain Climbers

L:  7 Burpees                                      Y:  6 Jumping Lunges

M:  5 Squat Jumps                           Z:  15 Crunches

 

Tuesday and Thursday:

1st round should be for form.

2nd round increase speed and effort.

 

Silver and Gold:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Set #1: Spell your name (first and last) and do the workout!

 

See chart below this workout calendar

 

 

Set#1:  2x, 30-second each exercise, no break until after vertical jumps

Jog in place

Power Jack

Log Jump

123 Heisman

Butt Kick

High Knee

Vertical Jump

Set #1: 2X

Using a exercise ball, laying on your back

 

10 Sit-ups with feet flat on the floor

10 Sit-up twists

10 Sit-ups with extended arms

Set #1: 2X

30-sec each exercise, no break till after mummy kicks:

Jog in place

Jumping Jacks

Heisman

Butt Kicks

High Knee

Mummy Kicks

Set #1: 2X

Using the exercise ball laying on your stomach

 

15 Back Extensions

15 Core Climber

15 Prone Cobra

 

Set #1:

Find 3 rocks.  Using markers or paint write 1 word on each rock that will inspire you in your workouts. 

Set #2:

Jog in place to your 3 favorite songs.  Must be a minimum of 10 minutes.

Set #2: 2X

:30-sec each exercise

Power Jump

Belt Kicks

Hit the Floor

V-Pushups

:30 rest

Triceps dips

1:00 Water Break

 

Set #3:  2X

:30sec for exercise

Hurdle Jumps

Globe jumps

Moving Push Ups

Floor Runs/Sprints

:30 Rest

Level 2 Drills (6 Pushups/6 Squats)

1:00 Water Break

 

 

Set #2: 2X

 

Put on your favorite music.  Grab your jump rope.

 

1st, 3rd and 5th  times:

Jumping for 3 minutes.  Jumping with both feet together. Resting 1 minute after 1st,3rd and 5th jumping sessions.

 2nd time: on right foot.

4th time:

Jump for 1 minute on left foot.

 

Set #2:  2X

:30-sec each exercise

Suicide Drill

Power Squats

Mountain Climbers

Ski Down

Switch Kick

:45-sec Water Break

 

Set #3:  2x

:30-sec each exercise

Basketball Jumps

Level 1 Drills

Ski Abs

In and Out Abs

Cross Jacks

:45-sec Water Break

 

Set #2 4X

Cone Drills: Challenge #2 Make each letter 2x

 

25 feet of Sidestep

 

 

Set #2

Go for a 20 minute walk with a parent or bike ride. Be sure to follow the CDC guidelines about staying out of groups.

Monday spell your name workout chart:

A:  5 Pushups                                     N:  10 Pushups

B:  10 Jumping Jacks                        O:  10 Lunges

C:  5 Crunches                                    P:  6 Triceps Dips

D:  5 Burpees                                     Q:  15 Jumping Jacks

E:  30-Second Wall Sit                     R:  30-Second Plank

F:  10 Arm Circles                              S:  20 Bicycle Crunches

G:  10 Squats                                      T:  40-Second Wall Sit

H: 20 Jumping Jacks                         U:  20 High Knees

I:  20-Second Plank                          V:  12 Squats

J:  10 Mountain Climbers               W:  8 Triceps Dips

K:  10 Crunches                                 X:  6 Mountain Climbers

L:  7 Burpees                                      Y:  6 Jumping Lunges

M:  5 Squat Jumps                           Z:  15 Crunches

 

Tuesday and Thursday:

1st round should be for form.

2nd round increase speed and effort.

 

PrSr and Sr:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Set #1: Spell your name (first and last) and do the workout!

 

See chart below this workout calendar

 

 

Set#1:  3x, :30-sec each exercise,  break after vertical jump

Jog in place

Power Jack

Log Jump

123 Heisman

Butt Kick

High Knee

Vertical Jump

 

Set #1: 2X

Using a exercise ball, laying on your back

 

20 Sit-ups with feet flat on the floor

20 Sit-up twists

20 Sit-ups with extended arms

Set #1: 3X

:30-sec each exercise, break after mummy kicks:

Jog in place

Jumping Jacks

Heisman

Butt Kicks

High Knee

Mummy Kicks

Set #1: 2X

Using the exercise ball laying on your stomach

 

20 Back Extensions

20 Core Climber

20 Prone Cobra

 

Set #1:

Find 3 rocks.  Using markers or paint write 3 words that will inspire you in your workouts. 

Set #2:

Jog in place to your 3 favorite songs.  Must be a minimum of 15 minutes.

Set #2: 3X

:30-sec each exercise

Power Jump

Belt Kicks

Hit the Floor

V-Pushups

:30 rest

Triceps dips

1:00 Water Break

 

Set #3: 3X 

:30-sec for exercise

Hurdle Jumps

Globe jumps

Moving Push Ups

Floor Runs/Sprints

:30 Rest

Level 2 Drills (6 Pushups/6 Squats)

1:00 Water Break

 

 

Set #2: 2X

 

Put on your favorite music.  Grab your jump rope.

 

1st, 3rd and 5th  times:

Jumping for 3 minutes.  Jumping with both feet together. Resting 1 minute after 1st,3rd and 5th jumping sessions.

 2nd time: on right foot.

4th time:

Jump for 1 minute on left foot.

 

Set #2:  3X

:30-sec each exercise

Suicide Drill

Power Squats

Mountain Climbers

Ski Down

Switch Kick

:45-sec Water Break

 

Set #3:  3x

:30-seceach exercise

Basketball Jumps

Level 1 Drills

Ski Abs

In and Out Abs

Cross Jacks

:45-sec Water Break

 

Set #2 5X

Cone Drills: Challenge #2 Make each letter 2x

 

50 feet of Sidestep

 

 

Set #2

Go for a 20 minute walk with a parent or bike ride. Be sure to follow the CDC guidelines about staying out of groups.

Monday spell your name workout chart:

A:  5 Pushups                                     N:  10 Pushups

B:  10 Jumping Jacks                        O:  10 Lunges

C:  5 Crunches                                    P:  6 Triceps Dips

D:  5 Burpees                                     Q:  15 Jumping Jacks

E:  30-Second Wall Sit                     R:  30-Second Plank

F:  10 Arm Circles                              S:  20 Bicycle Crunches

G:  10 Squats                                      T:  40-Second Wall Sit

H: 20 Jumping Jacks                         U:  20 High Knees

I:  20-Second Plank                          V:  12 Squats

J:  10 Mountain Climbers               W:  8 Triceps Dips

K:  10 Crunches                                 X:  6 Mountain Climbers

L:  7 Burpees                                      Y:  6 Jumping Lunges

M:  5 Squat Jumps                           Z:  15 Crunches

 

PrSrs and Srs:
Tuesday and Thursday:

1st round should be for form.

2nd round increase speed and effort.

3rd round is max reps in the time allotted.

 

Definitions of Exercises:

Circle C Select Swim Strength and Conditioning Exercises

Week 4

 

Back Extensions:  Using an exercise ball legs will be straight with toes bent.  Hands will be at behind your head.  You will bend at your waist towards the ball/ground then back to the straight position.  Keeping your legs straight and using your waist not knees to move.

 

Basketball Jumps:  Pretend that you are bending over to pick up a ball in front of your legs.  Bend your knees and jump up to shoot a jump shot.  Be sure to finish your jump with straight legs and arms over your head.

 

Belt Kicks:  Hands on your belt (waist), feet shoulder width apart. Squat down stand up and kick your leg out in front at belt height.  Alternating leg kicks with each squat.

 

Butt Kicks:  Jogging in place with feet behind you, stay moving at all times trying to have each step kick your butt.  Glance in front and try to keep on foot on the ground at all times.

 

Cone Drills:  Set seven cones, erasers, shoes, flower pots, anything that you can use as an obstacle course in an H pattern. We will be creating the letters M, N, I, T, Y, with your pattern of moving through the cones. Touch each cone that creates the letter as you move through each pattern at a pace that is appropriate to you.  You will start with a walk, working up to skip, jog, sprint or shuffle.  Challenge #1: complete each letter with your movement pattern, change the order of the letters and repeat. Challenge #2: cardiovascular challenge, try facing the same direction as you create each letter and move the cones farther apart. If you’re working with a partner and like a little competition, time yourselves going through the pattern, or trade off turns for each letter.

 

Core Climber:  Using an exercise ball. Start in a plank position with arms bent and resting on the ball, hands clasped, legs extended straight with bent toes.   Pull right knee up to touch ball, left leg is extended straight and toes bent on the ground.  Then quickly return to starting position.  Now you will repeat the movement with the left leg touching the ball then back to starting position. This is 1 rep. 

 

Cross Jacks: Similar to jumping jacks. Instead having both arms finish above your head you will alternate arms.  They will swing from your side taking turns.  The legs do the regular jumping jack motion.

 

Floor Sprints:  In push up position. In pushup position keeping your hips down and core tight, and knees down.  Bringing your knees towards your chest in a running motion, be sure to fulling extend your legs at the end of the ‘step’.

 

Floor V-pushups:  Start out in push-up position.  Walk your legs towards your hands until you are in a V with your shorts in the air.  Fingers are pointing inward toward each other with elbows pointing out. You are going to bring your whole body down bending your elbows then pushing back up.  Do not bounce or bend your head under in a dip, be sure to bend your elbows.

 

Globe Jumps:  Place a washcloth or 12-inch square on the ground.  Starting at the top right corner, you will jump in a clockwise direction, stopping at each corner.

 

Heisman Move: This exercise is a side to side movement.  Right knee is raised 90 degrees and right elbow touches, keeping back as straight as possible.  Lower right foot then step to the left two steps. Pick up your left leg with knee bent at 90 degrees and left elbow touches, keeping back as straight as possible. Put your foot down and two steps to the right and repeat. Rounds 2 and 3 are faster.

 

High Knees:  Legs in front with knees coming up 90 degrees.  Arms bent 90 degrees in front and relaxed.  Be sure to land softly, run with your back straight and core tight.

 

Hit the Floor: Start with arms up above your head, legs shoulder width apart.  You are going to shuffle one step to the right, with arms in the air above your head, then hit the floor with your left hand, and be sure to bend your knees. Then going to shuffle one step to the left, with arms in the air above your head, hit the floor with your right hand, and be sure to bend your knees. Keep repeating and be sure you are bending

 

Hurdle Jumps: Running in place.  Every 3 seconds you will be jumping to the side. Leading with the foot of the direction you are moving.  If jumping to the right, then you will pick up your right leg and jump to the right, then continue running in place for 3 seconds.  Then pick up your left leg and jump to the left, then continue running in place.

 

In/Out Abs:  In pushup position.  Same as Ski Abs except this time your jump your feet together up to your chest and then back straight out to pushup position.

 

Jogging in Place:  Be sure you are picking up your feet arms bent and relaxed.  Good form with back straight and core tight.

 

Jumping Jacks: Stay light on your feet and off your heels, starting with hands at your sides and feet together.  You will jump out with feet going shoulder width apart and hand touching above your head with straight arms. Then hands back to your sides and legs back together.  This is “1” exercise.

 

Level 1 Drills:  4 pushups, running in pushup position, 1 power squat

 

Log Jumps: You can place a towel or roll on the ground.  You are going to jump over from side to side.  Leading with the leg that is closest to the object and jumping from your toes.

 

Moving Pushups:  Fold up the towel you used for Globe Jumps.  You will do a pushup on the right side with the towel inside your arms, right thumb next to the towel.  You want the thumb of the hand next to the towel.  Then hand walking your body across to where the towel is next to the left hand thumb, do a pushup. Then walking your body back across to the right side and repeat.

 

Mummy Kicks: Arms straight in front.  They will be scissoring back and forth parallel to the ground.  While your legs are staying straight and doing small kicks in front staying on the balls of your feet, not heels.

 

Power Jacks: Similar to jumping jacks except that you slightly pause at the bottom with bent knees and arms bent and wide (arms look like a wide U).  You then power strong up in your jump bringing your arms up above your head and legs straight.

 

Power Jumps: Knees bent and arms at shoulder level in front of your body. You are going to bring your knees up in a jump towards your chest keeping your back straight.  When your knees are at the top of your jump you will touch your hands on your knees. Use your core to bring your knees up to your hands.

 

Power Squats:  These are similar to the power jacks.  The difference is you make sure you keep your butt over your heels, start with the sitting position, back straight and core tight.  Arms are bent with elbows at your sides and arms in front. You power up with your legs into a jump, arms stay bent with hands ending up by your head as the help you to power up.

 

Prone Cobra:  Using an exercise ball.  Lay on the ball with your legs straight and toes bent.  Arms will be hanging down beside the ball.  Tighten up your core while you left your arms straight out to your sides like you are making your body an airplane.  Hold for the count of 5. Then lower your arms back to the sides of the ball.

 

Side Steps: Bend your knees to keeping your shorts down and hands in front.  You will slide the outside foot in the direction you want to go and then shuffle the other foot to meet the first foot that moved. Repeat and move down the sidewalk.

 

Ski Abs:  In a pushup position.  Knees stay together and you swing them up to the right arm with a jump.  Then back out to plank position.  Then you keep knees together and swing your legs up with a jump to the left arm with a jump.  Go back to pushup position.

 

Ski Down:  Just like you are on skies with legs together and poles in your hands.  You are jumping side to side.  If you are going down a “Bunny Hill” you will use your arms to help you jump side to side.  To go down a “Blue Hill” you will keep your arms closer in and barely use them to jump side to side.  To go down a “Black Diamond” arms are held bent and tight to side, using only your legs for the jump.  To do the jump, think about a line on the ground that you are jumping from right to left over.  Be keep yourself straight.

 

Suicide Drills:  Try to keep up speed. You should be shuffling about 10 feet before your touch. The exercise is to side shuffle in one direction keeping your knees bent and then touch the ground with the outside hand.  Keeping your shorts down in a sitting position you will shuffle to the other side touching the ground with the outside hand.  Be sure you are not crossing your legs on the shuffles.  Feet should be hitting each time.

 

Switch Kicks:  Standing tall.  You will keep your legs and arms straight.  Moving right arm and leg forward then back to starting position and then do the same with the left side.  Best was to describe it is running with straight legs and arms in place.  Keep moving on the balls of your feet do not use your heels.

 

Triceps Dip:  Siting on the floor, hands pointing to your shorts, knees bent in front of you with feet flat on the ground. Push your shorts up off the ground.  Now you will bend your elbows lowering your shorts to the ground but do not touch the ground, then push shorts back up. You will not go to a straight position.  Stay like you are sitting in a chair suspended in the air. If this hurts your shoulders or forearms, turn your fingers away from your body.

 

Vertical Jumps: Feet shoulder width a part width your hands at your sides.  Use your arms to drive your jump high.  Be sure to bend your knees and drive hard to the sky landing softly on your feet.

 

Vertical Mountain Climbers:  Standing up you will run in place with high knees and arms extended to the sky.  Your arms will ‘climb’ a rope as you are running in place.  Arms that is climbing is the leg that is up.