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At Home Workouts for Swimmers

Hey VJO Swimmers and Parents,

Below is a workout for each group for today, Friday, March 20th.  These exercises should look familiar to most swimmers, as they are the same exercises we have been doing during dryland workouts. Masters, please feel free to choose any workout below to follow along with. 

Our Coaching Staff is working toward providing more at home workouts with step by step video instructions. Please be patient while we get this up and running. We plan to send at home workouts to families 3 times a week (potentially Monday, Wednesday, Friday). Parents, please feel free to join in on your childs workout.

Please let us know if you have any questions.

Good luck with your workout!

Coach Maureen Orr

[email protected]

 & 

Coach Jennifer Thiem

[email protected]





 

HAMMERHEADS GROUPS

Follow along with the Leopard and Mako Group workout to the best of your ability. If you need to take additional rest, please do so.

 

LEOPARD & MAKO GROUP WORKOUT

Friday, March 20th 2020

Run Day:

Today, we would like everyone to start with a 5 minute walk to warm up, then a 15 minute run with a 5 minute walk to cool down afterwards. Please make sure you are accompanied by an adult and be safe!

Dynamic Stretches (20 of each):

*Marches

*Arm Circles (small, medium and large / 

front and back)

*Sun salutes

*Forearm touches

*Arm swings (front to back)

*Heads down, bottoms up

*Scarecrows

*Leg swings (front to back)

*Leg swings (side to side)

*Monkey swings

*Bottom kicks

*Monkey claps

*Speedskaters

*Windmills

 

Strength Training:

Jumping Jacks: 3 rounds of 20 jumping jacks (30 seconds rest between each round)

*Three main focuses

-Full range of motion (Arms go above your head)

-Legs go shoulder width apart when jumping out

-Come back to starting position with arms at your sides and legs together

 

Flutter Kicks: 3 rounds of 20 flutter kicks (30 seconds rest between each round)

*Three main focuses

-Back & shoulders pressed into the ground

-Toes flexed and pointed

-Eyes looking up 

 

Burpees: 3 rounds of 10 burpees (30 seconds rest between each round)

*Three main focuses

-Keep your back flat when in the push-up position

-Explode arms over your head when jumping up

-Land softly on the ground





 

JUNIOR, JUNIOR 2 & SENIOR & GROUP WORKOUT  

Friday, March 20th 2020

Run Day:

Today, we would like everyone to start with a 10 minute walk to warm up, then a 30 minute run with a 10 minute walk to cool down afterwards. Please make sure you are accompanied by an adult and be safe!

 

Dynamic Stretches (20 of each):

*Marches

*Arm Circles (small, medium and large / 

front and back)

*Sun salutes

*Forearm touches

*Arm swings (front to back)

*Heads down, bottoms up

*Scarecrows

*Leg swings (front to back)

*Leg swings (side to side)

*Monkey swings

*Bottom kicks

*Monkey claps

*Speedskaters

*Windmills

    

Strength Training Workout:

     - Push-ups w/a twist 20 reps

     -V-ups 20 reps

     -Deep Squats 20 reps

     -Sun Salutes 20 reps

     -Wall Sit 30 sec

     2 min break

     5 times through