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April 2020

Week 5 - STAY AT HOME with Waves

April 29, 2020

/pcshsc/UserFiles/Image/QuickUpload/im-swim-workout_074619.docx

Zoom Meeting for Novice/Age Group younger swimmers TODAY at 4:30pm 

Meeting ID: 626 107 1320    Password: 369193

Contact Coach Monica if you didn't get a direct email with the link 707-294-8788 cell/text

 

Good morning swim families!  Below are 2 links for you to check out. This is a "Funk" Roberts 10 minute bodyweight circuit.  He demonstrates a good form and his instructions are clear.  Feel free to giggle a little bit when he promises to turn you into a "beast". https://www.youtube.com/watch?v=oLjHFpA79Lk

Second is a clip about Silent Swimming.  This just reiterates something I say often in the pool and I thought you might like the reminder ;)  https://www.youtube.com/watch?v=oLjHFpA79Lk  I encourage you to look through SwimSmarters videos.  You can see where I get some of my "on deck" material!

And....if you are craving a swim workout, HERE IT IS!

Warm Up

200 Free (160 strokes)

200 Kick (timed for 2 minutes 30 seconds)

200 Choice (128 strokes)

Warm Up Set

  • 8 X 25 on 10 seconds rest – Choice stroke

Use the information regarding number of strokes per 25 that has been previously established.  Goal is to keep the number of strokes consistent.  (Quality and quantity)

Drill Set

  • 4 X 100 IM with a rotating drill – 20 seconds rest between each IM. Work through a good wall transition. Goal is 50-55 strokes per each 100 IM.
    • 25 Single Arm Fly, Swim 25 Back, Swim 25 Breast, Swim 25 Free
    • 25 Swim Fly, Princess wave Backstroke, Swim 25 Breast, Swim 25 Free
    • 25 Swim Fly, Swim 25 Back, 25 Make a Box Breastroke, Swim 25 Free
    • 25 Swim Fly, Swim 25 Back, Swim 25 Breast, Zipper Drill Free

Endurance Swim

“Sprint” should be fast while trying to maintain quality.  “Moderate” should revert back to the stroke rate previously established.

  • 1:00 Sprint Free
  • 100 Moderate backstroke
  • 1:00 Sprint Free
  • 100 Moderate breastroke
  • 1:00 Sprint Free
  • 100 Moderate Fly (Or IM)
  • 1:00 Sprint Free
  • 100 EASY choice stroke

 

Warm Down

200 Free (160 strokes)

200 Kick (timed for 2 minutes 30 seconds)

200 Choice (128 strokes)

April 27, 2020

BEFORE YOUR WORKOUT: Exciting information from your coaching staff. We will host a 10 & Under Team Zoom meeting on Wednesdays. (Our Friday ALL TEAM zoom meeting will be happening as well!) A 30 minute meeting with about 15 minutes of instruction and 15 minutes to be silly with your team mates.  The link is below but please watch for a detailed email directly to the 10 & Under groups from the coaches.

Waves Aquatics 10 & Under Zoom Meeting
Time: Apr 29, 2020 04:30 PM Pacific Time (US and Canada)

Join Zoom Meeting
https://us02web.zoom.us/j/6261071320?pwd=b0o2eW80TGJKV21MWElkeVIyaWkyZz09

Meeting ID: 626 107 1320
Password: 369193

WORKOUT:

3 workout are attached to this email. One is the "measurement" workout I posted last month.  My hope is that your will repeat it and make note if you are making progress, staying with the same abilities or regressing.  I'm hoping that those small measurements are keeping you motivated to keep moving!

The second workout is a balance and core workout. I encourage your to think about your swim strokes when you move your arm position each round.  Alter the workout to try to incorporate your recovery motion to the body weight shift.

If you need a swim workout, I've attached one of those too!  Should be plenty to choose from to keep you active.

As always, reach out if you need further explanation or if I can be of assistance in any other way!

Coach Monica

707-294-8788 cell/text

monica@wavesaquatics.com

 

Week 4 - STAY AT HOME with Waves

April 24, 2020

Tonight we will "swim" at our Zoom meeting.

Topic: Waves Aquatics - Team Meet Up
Time: Apr 24, 2020 05:30 PM Pacific Time (US and Canada)

Join Zoom Meeting
https://us02web.zoom.us/j/6261071320?pwd=b0o2eW80TGJKV21MWElkeVIyaWkyZz09

Meeting ID: 626 107 1320
Password: 369193

Your workout for today is below. I have also attached a "couch workout" for the weekend :)  Do it with your favorite movie!

Equipment you will need:  Ample space, pillows or cushions x2, something to balance on your forehead (rubber duck, a plastic cup with something dry in it for weight, a snack, if that is what motivates you!)

Warm Up

200 Free (160 strokes)

200 Kick (timed for 2 minutes 30 seconds)

200 Choice (128 strokes)

Technique Set

Make sure you have ample room to lay on your back and extend your arms and legs all the way out. (Beds are a great place for this exercise!)  Lay a pillow under your behind and then another small pillow (or stuffed animal) under your head. The idea is to be able to swim backstroke with your head steady and in a neutral position.

  • Extend into a tight streamline, engaging your core so your feet come up off the floor.  Flutter kick with small stead kicks (BOIL THE WATER!) Pay special attention to knees pointed to the sky and the kick staying small.  Maintain streamline and the kick for 25 seconds, rest for 5 seconds and repeat. 

 Round 1 – Kick with hands on arms in a streamline, eyes focused on a spot on the ceiling

Round 2 – Kick with arms at your side but try to tighten the core as if in a streamline

Round 3 – Kick with hands in a streamline, and something balanced on your forehead. Close your eyes.

Round 4 – Incorporate arm stroke while balancing the item on your forehead and the eyes closed.  Keep the small, quick flutter kick going.

  • Stand in front of a mirror to perfect your backstroke recovery and entry.  Look at yourself in the mirror and take a backstroke stroke.  Look for these key points.  Each round includes 16 stroke cycles.
  1. We “push” off the wall in a streamline position
  2. We initiate out stroke with ONE arm pull, (Not both and then start the one arm cycle!) Stroke starts at the top.
  • The pull phase is the part where your arm is under the water. The goal is to PUSH water towards your feet, not sweep the water next to you. (Drop your shoulder into your back pocket and push!)
  • The recovery phase is the part where your arm exits the water (thumb first) , rotates to allow for a pinky first entry (princess waves!) and reaches above the body for an extended position for entry.
  1. We exit the water near our hip, we enter the water in line with our shoulder (in the 11 position!) above our body.
  2. The “push” of the right arm aids the extension and long entry of the left arm. (This is where rotation happens)

Round 1 – Focus on where your entry happens. (11 position) Remember to breathe.

Round 2 – Focus on the timing of the stroke.  As one arms pushes, the other arm extends for entry. 

Round 3 – Balance something on the top of your head while you take the stroke.  Look at yourself in the mirror and make sure you’ve got your exit and entry where you want them.

Round 4 – Speed it up and pay attention to your breathing.  I suggest inhale/exhale with the push on one side on each full stroke cycle.

Strength Set

  • 8 X 50 Back/Breast (16 stroke cycles of back/12 stroke cycles of breast) on a 1:00 interval

Laying on your back, swim your backstroke with something balanced on your forehead.  Kick and take 16 full stroke cycles, roll over to your belly and repeat 12 stroke/kick cycles for breastroke (as described in Wednesdays workout).

Quality is key! You have 1 full minute to “swim” the strokes. If you finish early, REST. If you don’t finish in time, REST for 10 seconds and then do it again.

Warm Down

200 Free (160 strokes)

200 Kick (timed for 2 minutes 30 seconds)

200 Choice (128 strokes)

 
April 22, 2020

/pcshsc/UserFiles/Image/QuickUpload/swim-workout-detailed-directions_077170.docx

Good Morning!  It's breasstroke day and we are back to a "swim" workout, written in a swim workout format.  As always, please reach out if you need help navigating through the directions.  This stuff is MUCH better in person :)  I have attached a copy of the "directions" in case you need to refresh from the previous swim workouts.

This is a link for a swimming dice game incase your competitive needs aren't being met!!  https://docs.google.com/presentation/d/1FD2nBPnIi1M4jRAZbxGMqKH8osE0h63eopTsWHvpdeg/edit?usp=sharing

Good luck today!

Coach Monica

707-294-8788 cell/text

monica@wavesaquatics.com

Warm Up

200 Free (160 strokes)

200 Kick (timed for 2 minutes 30 seconds)

200 Choice (128 strokes)

Technique Set

Make sure you have ample room to lay on your belly and extend your arms and legs all the way out. (Beds are a great place for this exercise!)  Lay a pillow under your torso (couch cushions work great for this if you find yourself in the living room).  The idea is to be able to swim breastroke but need to engage your core a bit to bring your legs up off the ground.

  • With your hands on your behind and your eyes focused forward, practice your breastroke kick.  Focus on breaking it down to 3 steps that you’ve probably heard me say. 1.  With your knees together, bring your heels towards your butt. 2. Keeping your knees and heels together, make a “V” with your feet. 3. Keeping your toes pointed outward make the kick sweep, ending with your legs extended. (This is a rough description but you know what I mean…right??)  Repeat for 12 kick cycles.

Round 1 – Kick with hands on your bottom, eyes focused forward

Round 2 – Kick with hands at your side, with your head in a neutral position (looking downward)

Round 3 – Kick with hands in a streamline, head in a neutral position (locked in by your streamline!)

Round 4 – Incorporate arm stroke lifting the head to breathe ( focused forward) during the pull phase, dropping head into neutral during “glide”.

  • Stand in front of a mirror to perform your breastroke pull.  Look at yourself in the mirror at the pull phase (“Scoop the ice cream”). Pay attention to how wide your pull is and where your elbows are.  As you intitate the recovery (“Pray for more”) remember to bring your elbows in tight to your torso and get your arms into body quickly. You’ll feel a little lift up, that’s good! Roll your shoulders forwards and extend towards the mirror. (“Reach out and get it!”)  In your glide phase remember to “show me your crown!!”  IF all these quoted remarks are foreign….my apologies. I use several odd analogies on deck for breastroke. Text me and we can set up a zoom meet for some demos.  Repeat for 12 pull cycles

Round 1 – Focus on your pull. Remember to breathe.

Round 2 – Focus on initiating the recovery quickly and with power.  Continue the deep inhale started with the pull.

Round 3 – Focus on the “shoot” or extension into the glide. Tight streamline and a complete exhale.

Round 4 – Speed it up but be sure to maintain the quality stroke.  Instead of 12 strokes, go for 2 minutes. Be sure to keep those elbows up! They are the first thing to drop when you stop paying attention.

Strength Set

  • Lay on your back and “swim” breastroke. Put the soles of  your feet flat on the ground and follow the same 3 steps as before. Heels to your butt, make a “V” with your feet and outward sweep and extension to finish the kick. Your behind should move a bit off the floor as you engage those core muscles in this process.  Perform your pull stroke as before but start with your fingertips extended towards the ceiling.  You can do this with hand weights, just don’t drop them on your face J

Repeat for 12 stroke/kick cycles, HOLD a streamline for 10 seconds and repeat 12 stroke/kick cycles.  Speed is not the goal.  Stay in control of your limbs. Do not allow these to just be movements. Move with purpose!

Warm Down

200 Free (160 strokes)

200 Kick (timed for 2 minutes 30 seconds)

200 Choice (128 strokes)

 

April 20, 2020

OK, so I dont LOVE listening to this lady, but I do LOVE the individual exercises, so bear with me and follow this link to a Cardio HIIT balance workout. Just 10 minutes (so repeat if you want more!) https://youtu.be/mdLNEw82Pm8

Below is strength and conditioning workout for you as well.  

Have a good day, Coach Monica

 

Core Strength and Balance

Equipment needed: Flat wall surface, hand weights or soup cans

With each body movement, make an effort to engage your core and gluteal muscles (yep, I said butt!). I suggest for each round, change your point of engagement.  For example, in round one, suck in your gut and tighten your glutes in the **Hold** phase, in round 2, tighten up BEFORE your initiate the movement, etc…

 

  • With your feet together, stand against the wall, heals to the baseboard, bottom, shoulders and back of head touching the wall (at minimum, if you can get more of your back touching the wall, GREAT!) Arms should be resting at your side.
  • Without adjusting your body line, put your arms into a tight streamline position.  **Hold**
  • Without adjusting your body line, extend your arms in front of your, creating a 90 degree. **Holld**
  • Spread feet slightly apart and away from the wall to safely assume a wall sit position, keeping arns extended to a 90 degree. Feet should still be pointed forward, bottom, shoulders and back of head still touching the wall. **Hold**
  • Keeping the same foot position, stand, press bottom against the wall and bend at the hip (not the waist, but the hip!) allowing your body weight to stretch you.  Hand dangling towards the feet. Head low.  Be sure hips and aligned over your heels. (FINALLY, your body is away from the wall!)  **Hold**
  • Crouch down, keeping feet and knees pointed forward, allow harms to hang between your knees. If your arms are long, they may touch the ground, that’s OK.

Repeat this 6 rounds, each round is 5 seconds longer.

Round 1 – **Hold** 10 seconds

Round 2 – **Hold** 15 seconds

Round 3 -**Hold** 20 seconds

Round 4 – **Hold** 25 seconds

Round 5 – **Hold** 30 seconds

Round 6 – **Hold** 35 seconds

 

  • Stand facing the wall, about an arms length away.  Place hands on the wall slightly wider than your shoulders. Bend your elbows , lowering your chest and head towards the wall. Lead with your chin, allowing your nose to barely touch the wall.  **Hold**
  • Extend your arms returning to your original position **Hold**
  • Stand facing the wall, about an arms length away.  Place hands on the wall slightly wider than your shoulders .Bend your arms, one at a time, so your forearms are on the wall instead of your hands. Lower your chest and head towards the wall, allowing your nose to barely touch. **Hold**
  • “Walk” your arms back up so your hands are back on the wall and then extend your arms to return you to the original position. **Hold**
  • Take one additional step back from the wall and lean into the wall, placing your hands about shoulder width apart. Allow your hands to “walk” down the wall. Bend at the hip as your hands descend.  Keep your head down. Knees should remain straight, but not locked.  Bend as far as you can **Hold**
  • “Walk” your hands back up the wall to the original position and **Hold**

Repeat this 6 rounds, each round is 5 seconds longer.

Round 1 – **Hold** 10 seconds

Round 2 – **Hold** 15 seconds

Round 3 -**Hold** 20 seconds

Round 4 – **Hold** 25 seconds

Round 5 – **Hold** 30 seconds

Round 6 – **Hold** 35 seconds

 

Week 3 - STAY AT HOME with Waves

April 17, 2020

 Good Morning and Happy Friday!  Below is a little cardio to finish off your week. Links are attached incase you are struggling with the "how" for each activity.  I've also attached a Toy Story Movie workout for the weekend!!  Watch for a seperate email for tonights link to our team Zoom meeting!  Hoping to see some new and returning faces :)

Coach Monica

WARM-UP: 6 MINUTES

MAIN SET: 20 MINUTES (:30 ON/:30 REST)

5 Rounds of:

WARM DOWN: 10 MINUTES progressivly easier

  • 3 Minute Easy Jog
  • 3 Minute slow to walk
  • 4 Minute walk
 

April 15, 2020

Good Morning!  I've been working on some cardio stuff, trying to avoid turning this into a jazzersize class :)  Needless to say, it is hard to write something without a visual.  So, I scoured the internet and found the attached HIIT workout.  I like it because it is 20 minutes (do it twice if you want more!) and it shows you what is next.  A false sense of hope? Maybe.

20 Minute HIIT workout - https://youtu.be/JWy2-Dz7vJo

A "fun" workout  that I made "shared" so you can access it     https://docs.google.com/presentation/d/1HZkS3W3FvHQrt6W7cyIWZbg3WRtdQIxO2HwvrrdivFg/edit?usp=sharing

If you liked the music workout, here's one more.  https://youtu.be/RaveinO4_vs   Calling this the "Me, Myself and I" workout.  Keep you arms in front of you, ready to punch.  Everytime she says " Me, Myself or I" throw a punch.  Keep those hands up and ready for the entire song.  You can switch this to a kick for round two!!

Happy Wednesday everyone.  Sending my best!

Coach Monica

 

April 13, 2020

Good Morning Swimmers!  Below are a few links guiding todays workout.  Many of you have heard me talk about "swimming to music" to find your pace. 200's 500's even a good fly rythm can be timed to a song.  In the article below they give your 20 songs (and the corresponding beats per minute) to try and swim to.  Your workout today is to pick a song and try to do it on land.  Then pick a song YOU like and see if you can make it work.  Do a handful of songs and you've got yourself a 20+ minute workout :)

https://www.underwateraudio.com/blogs/swimming-and-fitness-blog/twenty-songs-scientifically-proven-pump/

Below I've got 2 songs and some activities to do along with them.

https://youtu.be/o71ggIZ1CAk - Trevor Daniels  FALLING

Sit in a chair with the song (and lyrics) displayed in front of you.  Everytime the word "NEVER" appears, you will raise or lowers your legs into a horizontal position and flutter kick or back down to the floor.  (UP to flutter kick the first time, DOWN to rest the 2nd, etc...) Everytime the word "GIVE" is displayed on the screen you will quickly move your arms into the streamline position or down from a streamline.  (Up to streamline the 1st time it is said, DOWN the 2nd time it is said, etc...) The word NEVER appears 9 times, the word GIVE appears 11 times. 

https://youtu.be/BD_vt-pXs5Q - Trolls GET BACK UP AGAIN

This is an upper body "workout" only.  Stand in front of your screen so you can hear and see the lyrics.  Swim strokes in IM order (Fly,Back,Breast,Free) and switch strokes everytime a word starting with the letter "S" is sung.  (There are 14 "s" words!)  Repeat until you've caught all 14 stroke changes.  I'm going to bet your arms are tired AND you'll be ready to tell the world to "bring it on".

Happy Monday everyone.  Hope this keeps you going another day!

Coach Monica

 

Week 2 - STAY AT HOME with Waves

 

April 10, 2020

Good Morning!  I know many of you are celebrating the holiday in a VERY differnt manner.  Hoping these coming days have hidden joys. (This attached workout may/may not fall into that category)  I've also included a link to something fun I borrowed off the internet :)  Don't forget our Zoom meeting tonight hosted by Coach Kevin.  Check your emails from him for the link!

Coach Monica

 

Fun link:    https://docs.google.com/presentation/d/1__U0TcI3u0poQGaomkIj3mA_DN6esmB6aCV8PRHRie0/edit#slide=id.g56f7caf166_0_0

Daily workout:  (I recommend some dynamic stretching before you start this!)

200 Free (160 strokes)

200 Kick (timed for 2 minutes 30 seconds)

200 Choice (128 strokes)

**Repeat until you’ve “chosen” Back, Breast and Fly**

Total yardage: 1800 yards (if it doesn’t feel like enough, repeat again!)

 

Some math assumptions in order to complete the warm up.

  • Assume you take on average 20 strokes per 25yards.
  • Assume it takes you 2:30 seconds to kick a 200.
  • Assume your “choice” of stroke is breastroke and you take 16 strokes per 25yards.
  • Assume your “choice” of stroke is backstroke and you take 20 strokes per 25yards.
  • Assume your “choice” of stroke is fly and you take 13 strokes per 25yards.

Freestyle

In an open space (wide enough to “fly”), hold a small hand weight or soup can in each hand. Stand in the square position, legs apart only as wide as your shoulders. Bend at the hips (not the waste, but from the hip joint.) Bring your arms up to a superman (as wide as your shoulders, palms down) position. You should be in a position that somewhat resembles a right angle. Back should be flat.  If you can’t bend to the right angle, do the best you can without pain.

Take a freestyle stroke paying attention to keeping the elbow high through the pull and to NOT cross under your torso.  Recovery will vary by person but the goal is to not stress the shoulder on recovery so adjust until you find the right position. For me a low swing forward worked best outside the water and that is FAR from what is comfortable in the pool.

Breathe every 3 or 4 strokes.  Be sure to maintain the right angle position of your legs and torso.  Breathe with your chin tucked into the pocket created by your shoulder and your chest (armpit breathing!)

After 20 strokes, stand into a streamline position for 10 seconds, then resume your 90 degree position and your next 20 strokes.  A 200 swim requires 7 flip turns (in this case streamline/10second rests).

Kick

Couch kicking can be done on any surface it is safe to sit on. (Chair, bench, barstool, loveseat, bed). Sitting with your bottom at the end of the seat, place your hands comfortably behind you, palms down, fingers pointing out.  You are going to lean back into them, feel free to adjust the hand position during the kick set to maintain comfort.

Bring your legs up, creating a 90 degree angle. Lean back to aid bringing your legs up. (If your core is really strong, you may not need to use your arms to balance you!)  If you can’t create a 90 degree, it’s ok. Find the height you can maintain for the duration of the set.

Flutter kick with your legs straight with a slight bend to the knee and your toes pointed.  Legs should not be stiff, rather fluid in the movement. Same with ankles.  Chances are your abs will hurt more than your legs after this. 

Kick for 35 seconds, then bring your knees in towards your body (think flip turn) hold for 10 seconds and then resume your 35 seconds of kicking.  A 200 requires 7 flip turns.

Breastroke

Again, standing in the square position, hold hand weights or soup cans in both hands.  Looking straight forward, initiate your breastroke pull (scoop the ice cream). Mind how wide your “scoop” is and the position of your elbows. Keep the scoop about as wide as your shoulders and your elbows high.  Next bring your elbows in towards your torso and your hands together (pray for more).  Roll shoulders forward, elbows in tight (creates a little cleavage) and hand in at your body’s midline.  As you extend your arms forward, bend at the hips and put your head down.  Extend all the way into a streamline and try to achieve the 90 degree leg/torso we’ve had before.

Repeat for 16 strokes, stand into a streamline position, hold for 10 seconds and resume. (You could put a pulldown in here if you wanted!)  A 200 swim requires 7 turns.

Backstroke

Standing with your feet in the square position, hold hand weights or soup cans in both hands. Extend your arms over your head in a streamline. To initiate your backstroke, start with ONE arm. Rotate your hand so your pinky will enter first, bend your elbow slightly (like you are trying to put it into your back pocket) and PUSH your hand down towards your feet. Stay away from the outward sweep.  Hold your head still and facing forward.  Shoulder and hip rotation (if moving cohesively) is a good thing but DO NOT swing your head!  Pay attention to your breathing. Try and keep it steady throughout the swim.

After 20 strokes, stand into a streamline position for 10 seconds, then resume your next 20 strokes.  A 200 swim requires 7 flip turns (in this case streamline/10second rests).

Butterfly

In an open space (wide enough to “fly”), hold hand weights or soup can in each hand. Stand in the square position, legs apart only as wide as your shoulders. Bend at the hips and bring your arms up to a superman (as wide as your shoulders, palms down) position. You should be in a position that somewhat resembles a right angle. Back should be flat, looking down at the floor.  If you can’t bend to the right angle, do the best you can without pain.

Take a butterfly stroke bring your head up to breathe during the pull phase. Your bodyline will come away from the 90 degree (that’s good!) but be sure to return to it during the recovery.  To recover, be sure the palms of your hands are facing behind you and your looking down.  Recovery will vary by person but the goal is maintain the “fly” status. Don’t swim this like a T-Rex.

After 13 strokes, stand into a streamline position for 10 seconds, then resume your next 13 strokes. A 200 swim requires 7 open turns.

 
April 8, 2020
 

#sorrynotsorry - Coach Monica

Today's workout options all have links attached:

The "fun" one is a made to be done with a partner. Card Chaos (Looks a little like Uno cards, right?)    https://drive.google.com/open?id=1ek4_cUnAgk83uWxXUTC099CNe-WCWeCXduCh7SS_xz4

The next 3 are brought to you from Olympian Tom Daley (He's a British diver).  

Squats:   https://video.search.yahoo.com/yhs/search?fr=yhs-mozilla-109&hsimp=yhs-109&hspart=mozilla&p=sally+up+challenge+squats#id=2&vid=b531bf37d5546cb480ea48315c876ff4&action=click

Push Ups

Abs: 

Timer (Just beause you might like to know how long you have left)

 
 
April 7, 2020

Week 2 - Day 2 No workout, just a message

We are almost a month into the STAY AT HOME order.  You are not alone if your feel like you suddenly have 8 new jobs and "snack monitor" is your least favorite.  We've ALL been asked to do things we've never even considered, and if adding these workouts or meetings doesn't work for you, it's OK.  Most importantly, we want you to know that we are still here. Supporting you, cheering you on and wanting you to be the best YOU that you can be today.  We're here for the duration...and we'll get back to our usual poolside antics as soon as we can!

No workout today, just a few side notes for you.

  1.  I am NOT writing workouts designed to keep your athlete in top notch shape.  I am writing to keep them moving, engaged and connected to their teammates. Most days there will be a workout in the text of the email and a link to something fun.  Something for everyone!!  If you or your athlete are looking for some hardcore training, please contact me directly and I will point you in a better direction.
  2. I am trying hard not to grab workouts off the internet.  If I write it, I can speak to it.  If I take it off the web, I’m going to give credit.  I write with your safety in mind.  That being said, I am WAY out of my comfort zone on this.  I am a much better “hands on” coach.  So, if anything prompts questions, PLEASE ASK!
  3. Swimming is a “smart man’s game” (smart women’s game too!!).  This is an excellent time to engage in the cerebral part of swimming.  Fitter and Faster is doing a web series that you may find informative.  They do a great job keeping content directed at the mid to high level club swimmer.  For an even more cerebral experience check out swimsmarttoday.com.  You REALLY want to know how/why elite swimmers are fast, they can show you the mathematical equation!
  4. Senior team has their own daily group text challenge going on.  If you’d like to be involved, please text Coach Monica @ 707-294-8788 cell/text.  There are prizes involved!!
  5. Friday night Zoom meetings will continue!  This week (4/10) Coach Kevin is hosting. He has already sent and email invite.  Join us and remember to bring a workout song.  Type it in the “chat” section and I’ll write a workout based on the music submitted.

Well wishes to all of you!  Thanks for keeping me sane.

Monica Linn

707-294-8788 cell/tet

monica@wavesaquatics.com

 
April 6, 2020
Attachment:

Ab Challenge: https://www.youtube.com/watch?v=LurCQ9XGkt0

and THEN.....

6 WAYS TO TEST PROGRESS AT HOME

Equipment needed: A timer (stopwatch or clock) A pull up bar or other sturdy overhead space you can grab onto (or heavy bags of groceries for the dead hang), yoga mat or soft surface.

  • Test 1: Dead Hang to test Support Grip Strength

Support grip strength is a grip that involves maintaining a hold on something for a long period of time. Your fingers, forearms, back, and arm muscles must be strengthened to increase support grip.

How To Do It

Grab the pull-up bar (or other sturdy overhead structure) with your fingers pointed AWAY from you. Arms should be hanging straight down with your shoulders rolled back. Try to hang on for 1 minute (Sing Happy Birthday 3 times!).  Increase increments by 15 seconds as ability progresses.

  • Test 2: 1.5 Mile Run to test Aerobic Capacity

The one-and-a-half mile run is best performed outdoors since it will best estimate how your body consumes oxygen (your aerobic capacity).  Please be careful….afterall, you are a swimmer J

How To Do It

Run at a steady pace that you can maintain over the entire distance.  To track your progress, increase speed and measure your “I’d rather be swimming” statements.  If you say it twice on the first run, you should aim for that feeling 4 times on the second run.  Increase your speed and “I’d rather be swimming” statements each attempt.  (This should take 15-20 minutes depending on ability

  • Test 3: Maximum Burpees in 5 Minutes to test Aerobic Capacity & Functional Strength

The burpee is a full body exercise that is generally broken into four positions: chest to ground position, standing, a jump into the air, and hands over ears. The move is a good indicator of leg/upper body strength and cardiorespiratory fitness.

How To Do It

Stand in a square position, hands at your side.  Do a squat, making sure to keep your hips and shoulders aligned.  Suck in your gut! Place both hands on the ground underneath you and jump both legs back so that you’re in a push-up position. Do a push-up  and then return to the low squat position. Now, jump up with your feet off the ground and raise your hands above your ears. This is a 5 minute challenge. Try to do 30 burpees.

  • Test 4: 300 yards to test Anaerobic Capacity

Anaerobic capacity is the most amount of energy you can produce by glycolytic energy system.

How to Do It

Set up a space where you can run back and forth about 25 yards apart. (Yes, like the pool!) Wall to wall works as well, just be sure to use a 2 hand touch when you make contact. Begin behind one of the lines. Start the timer and sprint to the line that’s 25 yards away, making foot contact with it; then, sprint back to the first line. Do this six round trips (12 total trips). What’s your “300 time” faster than in the pool?

  • Test 5: The start to test Muscular Power

This test is an indicator of anaerobic power—the ability of muscles to produce a lot of force quickly. The  jump literally takes about one second (.71 is our goal measurement from the block to touching the water, right?) so it’s important to learn how to properly load up the energy in your muscles and release it for takeoff.

How To Do It

Tape off or chalk off a square (about 2 feet wide and 3 feet deep). Stand in the square and place one set of toes at the edge. Start in a “track start” just like on the blocks.  Remember, feet should be as wide as your shoulders and back foot should have a comfortable bend.  Feet and knees should be pointing in the direction you want to go.  “Take your mark” bringing your head down and looking between your legs and bringing your hips up towards to sky (you’ve all heard me say it!). For safety reasons, do NOT dive into the grass/concrete or sofa. Instead, at the “GO”, jump straight up and bring your hands into a streamline.  Measurement is difficult but you will feel a difference in how smooth the process becomes and how easily your body responds each time you repeat.  You are developing healthy muscle memory.

  • Test 6: Bodyweight Conditioning to test Muscular Endurance

Muscular endurance is the ability of certain muscles to perform repeated contractions against a light load. Basically, endurance measures how many reps you can do.

How To Do It

Maximum Push-ups in Two Minutes: Get into the top of a push-up position by placing hands shoulder-width apart and elbows and body straight. It’s ok to do these on your knees with your ankles raised and crossed.  (Better to have quality AND quantity!) Bend your elbows and lower yourself towards the ground until your chest hits the ground. Push yourself back up to the starting position so that your arms are straight.  I like the idea of placing a soft item (hello favorite stuffed animal) under your chest and making sure your chest touches it instead of aiming for the ground.  When you squish the stuffed animal, you have reached your max.  Can you do 20 consecutively?

Maximum Pull-ups Without Letting Go: Using the overhand grab like we did in the hanging test, place your hands slightly wider than your shoulders on a pull-up bar. Engage your abs and squeeze your shoulder blades together as you pull yourself up until your chin is over the bar.  Try to do one.  Yes, just one.  It’s hard.  Then add on as your ability increases.

Maximum Sit-ups in Two Minutes: Lie on your back with knees bent at 90 degrees. Place your hands behind your ears. Bring your torso towards your knees, until the elbows touch the knees; return back to the starting position. Have someone hold your feel or anchor them under something sturdy. Do 25+ in 2 minutes. 

 
 
April 3, 2020

Weekend Workout - STAY AT HOME with Waves

Lion King Workout courtesy of the internet.... 

https://docs.google.com/presentation/d/e/2PACX-1vQ91fBpScMVp1_M6pt2juJ6SoKBJUfA67o5UZkROKAlipm-5_jAJrEqbrdiaD7lSHl2aiZUqWaG2_Sz/pub?start=false&loop=false&delayms=3000&fbclid=IwAR3Z-2EWQ2d2NI-q7V_pa24QrdcwR31iVv4OxyDieCJOdx1uC93icQ6Cs04&slide=id.p

"See" everyone tonight at 5:30 for our Zoom Meeting meet up.

Coach Monica

 

 

April 2, 2020

Attachments:

/pcshsc/UserFiles/Image/QuickUpload/quarantine-workout-day-2_004430.pdf

/pcshsc/UserFiles/Image/QuickUpload/rock-paper-scissors-workout_070590.pdf

/pcshsc/UserFiles/Image/QuickUpload/stability---shoulders_069054.pdf

Day 2 - STAY AT HOME with Waves

https://www.youtube.com/watch?v=aU4pyiB-kq0

Good morning!  I have attached a copy of todays workouts to this email.  The Rock, Paper, Scissors workout is a partner workout, so...grab a loved one and enjoy!  The workout below is focused on upper body, Stay safe everyone.  Watch for your Zoom meeting invitation for tomorrows face to face check in.  

Coach Monica

Repeat this series 3 times through for a 15-20 minute workout.  Pair it with the Rock, Paper, Scissors workout!!

Equipment needed

  • Towel (large enough to hold with both hands about 2 ½ to 3 ft apart)
  • Backpack or grocery bag filled with cans to the desired weight.  (or other dry goods/books)

Standing square (feet apart as wide as your shoulders. Feet, hips and shoulders in line)  Grab the towel with a firm grip and hands placed slightly wider than your shoulders.  Feel free to wider your grasp if you need to. The range of motion is limited if your arms are too narrow. 

Shoulder Pass Through – Starting with the towel in front resting on your thighs (arms straight), slowly bring the towel above your head and extend back as far as you comfortably can. Some may be able to go all the way around, others may not.  Stretch as far as you can.  Make it uncomfortable.  Do this for 30 seconds, every 3 attempts, try extending a little bit more.

Squat position – standing square, bend your knees and pretend you are about to sit in a chair (need help…get a chair and put it behind you. If you butt touches the edge, good!) Keep facing forward and your body line vertical.  Body line matters for squats.

Overhead Squats – Starting with your arms extended over your head and standing up straight, grasp the towel with the same distanced grip as you had for the previous exercise. (Too narrow will work a different muscle group than we are targeting today)  As you squat, lower the towel allowing it to touch the top of your shoulders, not the back of your neck.  Hold each squat for 3 seconds, extend your arm back over your head BEFORE you return to a standing position (this works balance and core). Do this or 30 seconds.

Start with standing in a square you will advance to a staggered stance (think rectangle) Maintain good body line with the spine vertical. Grab the towel with a firm grip and hands placed slightly wider than your shoulders.  Adjust width of grasps to aid in balance. 

Lunge and Twist – Extend your arms in front of you, straight out from chest.  Maintain the height of your extension.  Step into a staggered stance with the right foot forward, left foot back, lunge forward allowing right knee to bend, passing over the right knee.  Allow left knee to bend slightly towards the floor.  Once into a lunge, rotate your arms to the right while maintaining the extended height previously established. Rotate back to center and return to a stand square position.  Repeat process alternating between right and left.  Continual for 30 seconds.

Standing square (feet apart as wide as your shoulders. Feet, hips and shoulders in line)  Loop your towel through the handles of your bag.  Drape the towel over your shoulders and grasp the two ends of the towels in your hands.  (You are wearing a super can cape now.  Don’t laugh.  You look amazing!)

Tricep Extensions – Holding onto the edges of your towel and using the soup can bag as weight, point your elbows forward but slightly apart (think 10 and 2 on a clock).  Extend your arms over your head slowly. Hold for 3 seconds and slowly return to a relaxed position.  Use your triceps, not your wrists to get the motion started. Repeat for 30 seconds.  (Want heavier weight? Add more cans!)

Standing square (feet apart as wide as your shoulders. Feet, hips and shoulders in line)  Loop your towel through the handles of your bag. 

Upright Row- Holding onto the edges of your towel and using the soup can bag as weight, point your elbows outward (think 9 and 3 on a clock).  Lift the towel straight up towards your armpits.  Hold for 3 seconds and slowly return to a relaxed position.  This works the opposite muscles from the previous exercise. Want heavier weight? Add more cans!)

 

April 1, 2020

Attachments:

/pcshsc/UserFiles/Image/QuickUpload/strength-and-stretching---core_095004.pdf

/pcshsc/UserFiles/Image/QuickUpload/quarantine-terminology-and-guidelines_051323.pdf

/pcshsc/UserFiles/Image/QuickUpload/quarantine-equipment-scavenger-hunt_084987.pdf

First day activities - STAY AT HOME with Waves

Good Morning!  I have attached 3 documents in addition to the Scavenger Hunt list here in the body of this email.  Happy Hunting!!

Coach Monica

707-294-8788 cell/text

monica@wavesaquatics.com

QUARANTINE EQUIPMENT SCAVENGER HUNT

  • Stop Watch

Or the timer function on a cell phone. Or an egg timer. Or a workout partner yelling at you every 30 seconds..

  • Yoga Mat

Or suitable barrier to provide cushion and/or warmth and/or block between your sweaty behind and the floor

  • Hand Weights (2lbs or less)

Or 2 cans of “I don’t want to eat it vegetables”, “gelatinous cranberries” or other dust collecting cans from the pantry.

  • Medicine or Weighted Ball

Or a regular bouncy ball from the garage, your little sisters toy chest or one that randomly flew over your back fence.

  • Stretch Bands

Or cut a 2” strip off the top of an old crew sock.  That’ll work.

  • Tennis ball

Or a baseball. Or a large super bouncy ball. Or a red clown nose. You could use an orange or a lemon but don’t squish it and eat it or replace it before it gets gross. (We might be at this awhile)

  • A mirror, preferably full length.

Or the bathroom mirror.  Grab a step stool so you can see you entire torso.

  • Running shoes

Or any other good sturdy shoes. Please do not workout in your house slippers.  Please.

  • Water

Get some water and stay hydrated while you workout.  DO NOT DRINK SODA WHILE YOU WORKOUT. You’ll burp and it will burn if it comes out your nose.  Trust me.

  • Open space (As wide as double your wing span, as long as double your height)

Inside, Outside, Private or for the neighbors to see. 

  • A wall

Or a post or a door or anything sturdy you can put your body weight against without knocking stuff down.