Background-image
Partners
TEAM+UNIFY
SPEEDO
Week 5 S&C Challenge, Ya'll are GREAT!!!!

Hello Team!!

 

It is hard to believe that we are in week 5 of our S&C Challenge!  Hope that you all had a good weekend and were able to enjoy the sun.  On Wednesday of this week we are going to host a group chat. It will be over Zoom Conference Calls.  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.  I will send out the link on Tuesday.  The times are 12:30pm Silver and Gold; 1:00-1:30pm Bronze; 2:00-2:30pm Sr and PrSr.  I adjusted the Silver and Gold time due to online school classes.  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.

The workout this week will be fun and challenging.  Grab those 2 rolls of toilet paper for Monday’s workout.  If mom says, the big NO on the TP, the grab a huge roll of socks and jump in.  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.  So, lace up those running shoes, grab that water bottle and get prepared for a hot week of great fun!  : )

It is so exciting to see your pictures and videos that you have posted.  Please 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, ACE Fitness, conversations with other coaches and Shawn Klosterman with the Berzerker TP Workout.

Any questions please email me select@ccswim.net or give me a call 210-632-4344.

Once again the sie is not allowing me to upload your workouts.  I am copy and pasting them below.  I will continue to try and upload them for the week.  I am sorry for any issues this creates.

Let’s be safe and take care,

Coach Jennie Lou

Circle C Select Swim Strength and Conditioning Exercises

Week 5

 

 

Burpees:  Standing straight up hands on hips.  You will go down like doing a frog leap.  Placing your hands on the ground and will extend your feet out behind you in a little jump.  Then quickly go back to the frog position and then jump straight up with arms extended above your head.

 

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.

 

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’.

 

Football Runs:  Start with your knees bent, back straight and hands in front with palms facing out.  Going in to a ‘fast feet’ run in place.  Move to the right 3 feet, then to the left 3 feet, then back 3 feet. After moving back on fast feet you will go down into a low lunge with one leg back.  Hold this position and feel the muscle tighten, hold for 3 sec. Then move forward using fast feet and begin again.  Remember that ‘fast feet’ is just small running steps in place.

 

Frog Jumps:  Start with your leg bent in a wall sit angle.  Position your arms in front with elbows bent and palms facing up.  Jump forward with both feet at the same time.  Then jump back with both feet at the same time.  Use your arms to drive you up in your jump but hold the wall sit position; do not straighten up in your jump.

 

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.

 

Hook 8 & Jump 4:  Standing with feet shoulder width apart and knees bent.  With your arms bent and hands fisted.  Hands should be in a U if you look at your arms and body.  You will ‘upper cut’ or hook a punch up doing 8 with one arm.  Then you will jump an imaginary rope bringing your knees up high together.  Then 8 ‘upper cut’ or hook punches with your other arm. Repeat imaginary jump rope.  Keep repeating till time is up.

 

Hurdle Drills:  Using either4, 6- or 12-inch hurdles (these can be cones, yoga blocks or whatever you have on hand), set five to 10 hurdles up in a row, parallel to each other. Moving laterally, start by going over the first hurdle with a high step and pausing in a stork stance before moving back to the starting position. Then move over the first two hurdles, pause and go back to the start. Continue this until all five to 10 hurdles have been traveled (1, 1 2, 1 2 3, 1 2 3 4, etc.). Count your hurdles out loud (both ascending and descending numbers) and remember to pause on one leg before moving back to the beginning. Also, don’t forget to switch directions. When you become more advanced, speed up the hurdle steps and take out the pause.

 

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.

 

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.

 

Karaoke or Grapevine: Same exercise just uses two different names. You will start with your arms out like a scarecrow. Place one foot in front of the other reaching to that side. Then take the stationary foot and step to the side. You can do on leg only going in front or you can alternate in front and in back.

Knee Squats:  Start in squat position.  Put your right leg behind you on the ground. Then add the left leg.  You are now in a kneeling positon.  Take the left leg forward and place the foot flat on the ground and follow with the right. You are now back in squat position.  Be sure to say in squat position do not stand all the way up.  Now start with your left leg moving back to kneeling position followed with your right. Place your right leg forward followed by your left. You are now back in squat position.

 

Lateral Lunge:  If you do not have dumbbells for this exercise use 2 water bottles full of water (1-2 pounds each).  Stand with the feet hip-width apart holding one dumbbell in each hand with the palms facing each other. Step directly to the right, keeping the right foot parallel to the left as it hits the ground, and push the right hip back while reaching for the right foot with both hands on either side of the right leg. To stand up, push the right foot into the floor while pulling the body back to the center with the inside of the left leg.

 

Lemon Squeeze:  You need a mat or a couple of towels to sit on or the hard floor will hurt your tail bone.  Level 1:  Sit up with right hand to touch your left knee which is bending up to meet your hand.  Then go back down flat and straight on the ground with hands above your head.  Then sit up and left hand will touch a bending right knee and then you will lie back down flat and straight on the ground. Level 2:  When sitting up bring both arms up and both knees up to meet at the same time.  Then lay back down in a straight position.  

 

Level 2 Drills with Floor Sprints:  Start in pushup position.  Do 6 good pushups keeping good technique.  Then staying in pushup position you will run with your legs while your arms stay in pushup position for 6 seconds.  Then you will jump up reaching for the sky and back down to pushup position and repeat.

 

Mountain Climbers:  Down on the ground with hands shoulder width and feet flat on the ground.  Your body is in a V with your shorts in the air. Move one foot at a time towards your hands then the other, with a kind of jumping motion without taking your hands off the ground.

 

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.

 

Pedal Lunges:  Begin with a 3 second jog in place.  Then drop to a deep lunge moving your right foot back.  Jump exchange to having the left foot back.  Then jog in place for 3-5 seconds.  Repeat for the time allotted.  Be sure you do a deep lunge keeping your knees over your toes not in front of your toes.

 

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 Knees:  Stand in a lunge position with one foot in front and one in back.  Keep the leg in back straight.  Arms are at shoulder level and are making a V with hands stacked on top of each other.  Bring your back leg up and arms down to touch at about your waist area.  Be sure your front leg stays bent.  Do the right left for 30 seconds.  Then change the and have your left leg in back and do it for 30 seconds. 

 

Renegade Row:  If you do not have dumbbells, then do the movement without the weight. Hold one dumbbell in each hand, place the dumbbells on the floor with one hand directly under each shoulder and the legs straight out behind about shoulder-width apart. Start with the elbows bent and the chest down at the dumbbells. Keep the body straight and flat while pushing the arms into the dumbbells to straighten them into the top of the push up position.  At the top of the push-up, press the feet into the ground and pull the right hand up to bring weight the chest. Keep the elbow close to the rib cage. Slowly lower the weight to the floor before pulling the left hand up toward the side of the trunk. After doing a row with each arm, slowly lower the body to the floor for the next push up.

 

Rotational Shoulder Press:  If you do not have dumbbells then for this exercise you can use a large jar of peanut butter (2-3 pounds), a can of fruit (usually 1 pound) or a full water bottle.

Stand with the feet hip-width apart, hold one dumbbell in each hand with the palms facing each other and the weights in front of the shoulders. Keep the back straight and turn to the right, and when facing the 3 o’clock position press the right hand straight into the air. To lower the weight, pull the elbow back down and keep the back straight while turning to the left. When facing the 9 o’clock position on the left side, press the left hand straight into the air.

 

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 keeping yourself straight.

 

Squat to Overhead Raise:  If you do not have dumbbells then for this exercise you can use a large jar of peanut butter (2-3 pounds), a can of fruit (usually 1 pound) or a full water bottle. Hold one dumbbell lengthwise in both hands so that each hand is holding a weighted end, and place the feet about shoulder-width apart. With the arms straight down, slowly bend at the hips and keep the back straight while lowering into a squat keeping the weight between both legs. At the bottom of the squat push both feet into the ground to return to standing, and keep the arms straight while swinging the weight straight in front of the body to finish with it over the head. Lower the dumbbell back down in front of the body to return to the starting position.

 

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.

 

Table Top Squats:  Place your feet wider than shoulder width apart with arms and hands at shoulder height.  Hands should be stacked on top of each other with elbows pointing out.  Your back is straight and knees are bent.  You will move back and forth from side to keeping the same level.  Do not dip when you take your steps.  You will take two steps to the right and then two steps to the left.  Be sure to keep your knees bent and back straight.

 

TP Butterfly Drill:   Lying on your stomach with arms in streamline above your head and legs straight with toes pointing place the roll of TP in your hand.  Move your straight arms towards your sides.  Touch your sides with your hands and then go back into streamline.  Keeping your arms moving and straight transfer the TP to the other hand and repeat the motion to your side and back to streamline.  Face is looking at the ground. Keep your back and neck inline and straight.

 

TP Kick:  Sitting down on the ground place 2 rolls of TP about a foot apart and in a line from left to right in front of your body.  Sitting down place your hands flat on the ground with arms extended and braced a little behind your body.  Holding both legs off the ground you will start the exercise.  Place your legs outside the TP on your left. Now move the right leg between the rolls of TP.  Do not let your legs touch the ground. Move the left leg to join the right leg between the two rolls of TP. Now move the right leg outside the right roll of TP and move the left leg to join the right.  Be sure your keep your legs straight, off the ground and your toes pointing. Now reverse it to go back.  Left leg moves to the middle and right joins. Then left leg moves outside the left roll of TP and the right leg joins.  This over and back is “1” exercise. Be sure you are tightening up your ab when moving your legs.  

 

TP Plank:  Get into plank positions with your legs a little wider than your shoulders. Put a roll of TP in front of each hand.  Holding plank position take your right hand and grab the TP and straighten out your arm. Go back to plank position setting the TP back on the ground.  Now do the same movement with the left arm and hand.

 

TP Pushups:  Place one roll of TP in line with your face and perform a regular pushup.  When you go down turn you head to the right and try to dip your left shoulder to touch the roll of TP.  Then push back up to regular positon.  Then turn your head to the left and touch the right shoulder to the roll of TP. Push back to regular starting position. Be sure to keep your back straight and turn head away from the shoulder that is touching the TP.

 

TP Side Planks:  Lying in plank position on your side.  Push your body up to where it is resting on one arm and side of one foot.  Holding TP in the hand that is on the upper side of your body extend the arm and leg out straight towards the sky.  You will look like an X on your side holding a roll of TP.  Be sure to keep the arm and leg that are moving straight.  Your body is not touching the ground except for the plank arm and foot.  After the required time or number of exercises change sides.

 

TP Standing Streamline Lunges:  Place the TP on your top of your head.  Place your arms in streamline and squeeze to keep the TP in place.  Do a regular lunge alternating the foot that goes in front. For a bigger challenge do a jump when exchanging feet.

 

TP Streamline V-sit-ups:  Lay flat on your back with your arms above your head on the ground.  Place the roll of TP in your hands above your head.  Sit up with your legs straight bringing your arms above your head to meet your toes. You will look like a V.  Place the roll of TP between your feet and lay back down in streamline position.  Repeat the movement only this time take the TP from your feet and hold in streamline position.   Be sure to really tighten up your abs when doing this exercise.

 

TP Swivel Hips:  Lying on your back arms straight out to form a T.  Place the roll of TP between your feet.  You will twist at your hips moving legs together in the air from side to side.  Try to bring your legs to about 6 inches above the ground on each side before twisting to the other side.  Do not let your legs touch the ground.  Tighten up your ab muscles and hold on.

 

Transverse Lunge:   If you do not have dumbbells for this exercise use 2 water bottles full of water (1-2 pounds each). Stand with the feet hip-width apart holding one dumbbell in each hand with the palms facing each other and the arms straight down by the sides. Keep the left foot pointed straight ahead (the 12 o’clock direction) while stepping back and out to the right side with the right foot and place it facing in the 4 o’clock direction. As the right foot hits the ground, push back into the right hip while reaching for the right foot with both hands. To return to standing, push off the ground with the right foot and press the left foot into the ground to pull the body back to the center and the feet back together.

 

Triceps Kickback:  If you do not have dumbbells for this exercise use 2 water bottles full of water (1-2 pounds each).  Step 1: Starting Position: Hold a dumbbell in your left hand and assume a split-stance position placing your right leg forward, but keeping your weight evenly distributed through the heels of both feet. Stiffen your torso by contracting your abdominal and core muscles ("bracing"). Place your right hand on your right thigh or knee and slowly lean forward, transferring most of your upper extremity body weight into that right side. Depress and retract your left scapula (pull your shoulder down and back) and maintain this position throughout the exercise. Your head should be aligned with your spine. Step 2: Position the your left upper arm parallel to, and close to, your torso. Bend your elbow to 90 degrees or at least to a point where your forearm hangs vertical to the floor.  Step 3:  Upward Phase: Exhale and slowly extend (straighten) your elbow by contracting your triceps muscles until your elbow is fully extended. Your upper arm should remain stationary next to your torso and not raised during the movement. Avoid any arching (sagging) in your low back or any rotation in your torso.  Step 4:  Downward Phase: Inhale and slowly return your arm to your starting position, without changing your torso position. Maintain your upper arm parallel and close to your torso.

Proper form in performing this exercise is important to target triceps activity and for safety reasons to prevent additional loading on your spine.

 

Bronze

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Set #1: 2X, :30 sec  each.

Jump Rope

4 Square Jumps

Windmills

Russian Twist

 

 

Set#1:  2x, :20s sec each exercise, no break.

Jog in place

Jumping Jack

Heisman

Butt Kick

High Knee

Mummy Kicks

 

Set #1: 3X

5 Squat to Overhead Raise

10 Lateral Lunge

10 Triceps Kickback

Set #1: 3X

20-sec each exercise, no break.

Jog in place

Jumping Jacks

High Knees

Butt Kicks

High Knee

Pushups

Set #1: 3X

10 Renegade Rows

10 Rotational Should Press

10 Transverse Lunge

Set #1: 3X

Write your own S&C Workout.  Post it on the FB group and add pictures of you doing the workout.

Set #2: 2X at: 30 sec each.

 

TP Plank

TP Kick

TP Pushups

TP Sideplanks

TP Streamline V-situps

TP Swivel Hips

TP Butterfly Drill

TP Standing Streamline Lunge

Set #2: 2X

:20-sec each exercise,

No break, go through each set before you break.

Suicide Runs

Switch Kicks

Football Runs

Stance Jacks

Pedal Lunges

Hook 8 & Jump 4

Power Jacks

 

Set #3: 2X

Level 2 Drills with Floor Sprints

Frog Jumps

Power Knees

Mountain Climbers

Ski Down

Scissor Kicks

Burpees

Pushup Jacks

Set #2: 5X

Ladder Drill using high knee march

 

25 feet Skip for Height

 

Set #2:  2X

:20-sec each exercise

No break, go through each set before your break.

Table Top Squats

Lemon  Squeezes

Pushups

Knee Squats

Lemon Squeeze

Pushups

:45-sec Water Break

 

Set #3:  2x

:20-sec each exercise

Level 2 Drills at a fast pass

6 Pushups

6 Squat Hops

:45-sec Water Break

 

Set #2 5X

Hurdle Drill:  Using 4 or 6 inch hurdles and using pattern 1, 12, 123, 1234, etc

 

25 feet of karaoke

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.

 

 

Silver and Gold:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Set #1: 2X, :45 sec  each.

Jump Rope

4 Square Jumps

Windmills

Russian Twist

 

 

Set#1: 2x,:45sec each exercise, no break.

Jog in place

Jumping Jack

Heisman

Butt Kick

High Knee

Mummy Kicks

 

Set #1: 3X

15 Squat to Overhead Raise

16 Lateral Lunge

16 Triceps Kickback

Set #1: 3X

:45-sec each exercise, no break.

Jog in place

Jumping Jacks

High Knees

Butt Kicks

High Knee

Pushups

Set #1: 3X

16 Renegade Rows

16 Rotational Should Press

16 Transverse Lunge

Set #1: 3X

Write your own S&C Workout.  Post it on the FB group and add pictures of you doing the workout.

Set #2: 2X at: 45 sec each.

 

TP Plank

TP Kick

TP Pushups

TP Sideplanks

TP Streamline V-situps

TP Swivel Hips

TP Butterfly Drill

TP Standing Streamline Lunge

Set #2: 2X

:45-sec each exercise,

No break, go through each set before you break.

Suicide Runs

Switch Kicks

Football Runs

Stance Jacks

Pedal Lunges

Hook 8 & Jump 4

Power Jacks

 

Set #3: 2X

Level 2 Drills with Floor Sprints

Frog Jumps

Power Knees

Mountain Climbers

Ski Down

Scissor Kicks

Burpees

Pushup Jacks

Set #2: 10X

Ladder Drill using high knee march

 

50 feet Skip for Height

 

Set #2:  2X

:45-sec each exercise

No break, go through each set before your break.

Table Top Squats

Lemon  Squeezes

Pushups

Knee Squats

Lemon Squeeze

Pushups

:45-sec Water Break

 

Set #3:  2x

:45-sec each exercise

Level 2 Drills at a fast pass

6 Pushups

6 Squat Hops

:45-sec Water Break

 

Set #2 5X

Hurdle Drill:  Using 4 or 6 inch hurdles and using pattern 1, 12, 123, 1234, etc

 

50 feet of karaoke

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.


 

PrSr and Sr:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Set #1: 2X, 1:00 min  each.

Jump Rope

4 Square Jumps

Windmills

Russian Twist

 

 

Set#1: 2x,1:00 min each exercise, no break.

Jog in place

Jumping Jack

Heisman

Butt Kick

High Knee

Mummy Kicks

 

Set #1: 3X

20 Squat to Overhead Raise

30 Lateral Lunge

30 Triceps Kickback

Set #1: 3X

1:00 min each exercise, no break.

Jog in place

Jumping Jacks

High Knees

Butt Kicks

High Knee

Pushups

Set #1: 3X

30 Renegade Rows

30 Rotational Should Press

30 Transverse Lunge

Set #1: 3X

Write your own S&C Workout.  Post it on the FB group and add pictures of you doing the workout.

Set #2: 3X at 1:00 min each. Break after each completed round for 1:00

 

TP Plank

TP Kick

TP Pushups

TP Sideplanks

TP Streamline V-situps

TP Swivel Hips

TP Butterfly Drill

TP Standing Streamline Lunge

Set #2: 3X 1:00 min each exercise,

No break, go through each set before you break.

Suicide Runs

Switch Kicks

Football Runs

Stance Jacks

Pedal Lunges

Hook 8 & Jump 4

Power Jacks

 

Set #3: 3X

Level 2 Drills with Floor Sprints

Frog Jumps

Power Knees

Mountain Climbers

Ski Down

Scissor Kicks

Burpees

Pushup Jacks

Set #2: 10X

Ladder Drill using high knee march

 

50 feet Skip for Height

Set #2:  2X

1:00 min each exercise

No break, go through each set before your break.

Table Top Squats

Lemon  Squeezes

Pushups

Knee Squats

Lemon Squeeze

Pushups

:45-sec Water Break

 

Set #3:  2x

1:00 min each exercise

Level 2 Drills at a fast pass

6 Pushups

6 Squat Hops

:45-sec Water Break

 

Set #2 5X

Hurdle Drill:  Using 4 or 6 inch hurdles and using pattern 1, 12, 123, 1234, etc

 

50 feet of karaoke

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.