April 25, 2020 - Dry Land Challenge
Dear Swimmers, Families and Friends,
Ok folks, it's been a while since I checked in and I hope everyone is surviving our shelter in place lifestyle and online school! Hopefully you all have been staying active! I will be putting out weekly training challenges and this week's challenge is at the bottom of this email. 
 
Practice and Pool Update:
The pool is still closed with no opening date yet. I've been in several video meetings with Pacific Swimming coaches and USA Swimming to discuss what practices with social distancing might look like once we can get back in the pool, and there are some great ideas and strategies out there! Of course there is no date yet, and that will depend on our State, County and City. Swim clubs across the nation are all in the same situation. As soon as I know anything about a date I will let the team know. Expect to be out of the water at least through May and probably June. 
 
Below is the dryland outline I sent out a few weeks ago. I highly recommend following this outline, and anything you can do outside is great (running, riding your bike etc...). Keep a journal of your activities and you might even be able to use some of this for your PE credit for school. Watch the Hamilton Aquatics videos below to make sure you understand the exercises and proper form. Parents feel free to do the routine along with your swimmers!
 
Dryland Workout Outline
Commit to a consistent routine and make sure you are using good form. 

Keep your exercise routine simple so that it is easy to do, and so you can track your improvement. Log your activities each day-create a workout log book. You should focus on five main areas:

  1. Flexibility (stretching and yoga)
  2. Core strength (crunches, planks, kicking on your back, mountain climbers) 
  3. Aerobic endurance. Minimum weekly 4 X 20 minutes of aerobic activity including running, walking, hiking, riding a bike. 
  4. Upper body strength (planks, push-ups, pull-ups or modified pull-ups/TRX, burpees)
  5. Lower body strength (squats, lunges, high knees, jump squats) 

Swimmers should do a 20-30 minute circuit of exercises 2-3 days a week (13 and over should increase this to 45min-1 hour). On the other days get 20min-1hr of aerobic training by running, skipping, walking, biking (outside or stationary bike).

Dynamic warm-up 7-10 minutes-do it first!

If you need a dynamic wm-up here's a pretty good one and you can follow along: https://www.youtube.com/watch?v=Z0xtYX1Nf5c

Sample Circuit

3-10 sets or rounds of the following:

30 seconds core, rest 15-30 seconds (crunches, leg lifts, flutter kick on back, etc…)

30 seconds upper body, rest 15-30 seconds (planks and pushups, pull ups/ TRX)

30 seconds legs, rest 30 seconds ( squats, lunges, squat jumps, squat to streamline) 

*Burpees are an excellent combo exercise and you can add them to any circuit or use them instead of upper body or legs.

 Flexibility (stretching, yoga etc) and core can be done everyday.

Core- learn the exercises below and get good at them! 

  1. Crunches  
  2. Flutter kick on your back straight legs (modify by bending your knees and keeping your feet higher of the ground)
  3. Russian Twists (no weight is fine!)
  4. Planks (front or side)
  5. Mountain climbers

 

Here are some helpful links. 

I recommend using  the full playlist of the Hamilton Aquatics demos- they are really clear.

Full playlist:

https://www.youtube.com/playlist?list=PLnisDKIP5mPkzPfM2aOhbX0He801giFuR

Planks

https://www.youtube.com/watch?v=0NCtVQpxsiQ

Burpees

https://www.youtube.com/watch?v=OG_tRhdsvRk

Squats

https://www.youtube.com/watch?v=6KJEcbeqHkE

Russian Twists

https://www.youtube.com/watch?v=7kl4QyjtC4I

Mountain Climbers

https://www.youtube.com/watch?v=7kl4QyjtC4I

Press-up (push-up)

https://www.youtube.com/watch?v=WPO_71T-DhI&list=PLnisDKIP5mPkzPfM2aOhbX0He801giFuR&index=4&t=0s

 Other links:

Russian Twists, flutter kick, swimmers and band demo:

https://www.youtube.com/watch?v=v71Fu0MR4rA

 Good dryland exercises demo

https://www.youtube.com/watch?v=DRePIFrhf2c

 

Myswimpro- a good resource for dryland and they have free streaming class on Sundays

https://myswimpro.com/blog/2020/03/13/how-swimmers-can-work-out-without-

 Yoga- Swimming-specific yoga free for two months  https://swimswam.com/free-online-yoga-classes-for-swimmers-for-the-next-two-months/

 

This Week's (4/25-5/1) Challenge. Email me back and I will post the results at the end of the week. 

Start anywhere on the ladder- See how much of the ladder you can do. I recommend starting at 5 the first time and see how it feels and then add some next time. Make sure you are using good form!

 

10 pushups 10 burpees 10 squats

9-9-9

8-8-8

7-7-7

6-6-6

5-5-5

4-4-4

3-3-3

2-2-2

1-1-1

Then go back up!

 

Core Ladder

10 crunches 10 Russian twists 10 secs flutter kick on your back

9-9-9

8-8-8

7-7-7

6-6-6

5-5-5

4-4-4

3-3-3

2-2-2

1-1-1

Then go back up!