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Intermediate

 

Intermediate and Intermediate Plus Stretches - click for the list in case you forgot what they are or are new to the groups

 

WEEK OF 5/25/2020

Day 1 - For Monday, 5/25, Memorial Day, you can take off or repeat one of last week's workouts below

Day 2 - Tuesday, 5/26     Dryland 

  • Bonus Video on Deliberate Practice - with some Stingrays being able to "swim" in backyard pools or looking forward to getting back to the Y, watch this video to help focus and improve

Day 3 - Wednesday, 5/27     Dryland

  • Equipment needed: bands, (2) 12-16 oz. water bottles filled with water, 5-10 lb medicine ball unless you have your milk gallon filled with water, mirror on the wall, water bottle for you to drink from

Day 4 - Thursday, 5/28

  • Zoom workout tonight at 6 pm - look for email sent from Coach Tom on 5/25 with log in
  • Pre-work - to be complete before joining Zoom call
    • ​Start no earlier than 5:15 pm and no later than 5:20 pm.
      • Stretches 3x through (this should take you between 8-10 minutes)
      • :30 water break
      • Go outside and walk swiftly for 5 minutes and then jog/run for 10 minutes 
        • If it's raining, find stairs to run 3 minutes/walk 1 minute/repeat run 3 min/walk 1 min... for the 15 minutes
        • If no stairs available, run in place with high knees/walk in place for the 15 minutes
      • 3:00 water break and time to go inside
    • Log on to Zoom

Day 5 - Friday, 5/29     Dryland

 

 

DAY 5

“The happiness of your life depends upon the quality of your thoughts.”  Marcus Aurelius

  • Stretches
  • 2 Times Thru:

(10 Squat Jumps, :30 rest

(10 Burpees with a Push-Up, :30 rest

(40 Jumping Jacks, :30 rest)

  • 20 Minutes Run/Walk/etc. (:30 Fast/4:30 Moderate)
  • 2 Times Thru:

(:30 Reverse Plank

(30 Bicycle Abs

(Bird Dog = Touch Knee to Elbow 10 Times (keep back “straight”), Hold :10

(1:30 Plank on Hands = :30 Right side/:30 Regular/:30 Left side, don’t “drop” in between

(Single Leg Romanian Dead Lift = Hold :10 each leg (no Step 4)

(1:00 rest)

  • Stretches
  • Videos

Chase Kalisz

Maya DiRado

Fast Freestyle

DAY 4

“Successful and unsuccessful people do not vary greatly in their abilities.  They vary in their desires and how smart and hard they are willing to work to reach their potential.”

(Spend 2-3 Minute per Exercise; :30-1:00 on, rest, repeat)

  • 15 Minutes of Cardio

What's your Commitment?

Katie Ledecky 500

Zane Grothe 500

DAY 3

“Things work out best for those who make the best of how things work out.”  John Wooden

  • Stretches
  • 3 Times Thru (:15-20 between exercises):

(40 Jumping Jacks

(30 Mountain Climbers

(20 “Jump Ropes”

(10 Burpees, Push-Up Optional

(1-2 Minute break)

  • 2 Times Thru:

(15 Pushups

(:45 Plank on Elbows

(15 Squats

(1:00 Plank on Elbows; :30 Right/Left

(15 Scapular Shrugs

(1:00 3-Point Plank on Hands; :20 regular/lift Right leg/lift Left leg

(4 x (:30 on/:10 rest) “Up/Downs” = 6 Hi Knee steps/6 Mountain Climbers, repeat

(2 Minute break)

  • Try to walk around outside if weather permits

Nutrition

Before You Give Up

Can You Keep Up?

DAY 2

"If you are honest with yourself and can look into a mirror and believe that you have given 100 percent, you should feel proud. If you cannot, then there is more work to be done." John Havlicek.

  • Stretches
  • 5 Minute Walk/Cardio
  • 2 x 8 Stairs (Up + Down) Every Step (:30 rest between sets)
  • 2 Times Thru

(1 Minute Kick on Back (feet pointed forward, just off the ground)

(:30 Scissor Kick (legs about 6 inches off the ground)

(10 Dips on Chair/Table/etc.

(20 Bicycles Crunches

(1-2 Minutes rest)

  • 2 x 8 Stairs Big Steps (:30 between sets)
  • 2 Times Thru

(1 Minute Kick on Back; arms pointed straight up

(8 Lunges each leg

(20 Jumping Jacks

(1 Minute Bird Dog; hold :30 each side

(1-2 Minutes rest)

  • 2 x 8 Stairs Choice (:30 between sets)

(1 Minute Kick on Back; arms in “L” position (one arm up, one arm pointed toward feet at side; switch every :15)

(5 Lateral Lunges each leg

(10 Push-Ups

(:30 Dead Bug (switch opposite arm + leg every :05)

(1-2 Minutes)

  • 5 Minutes Cardio