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Workouts

 

WORKOUTS

WORKING OUT 

DISCLAIMER:  The exercises suggested in this section have been thoughtfully selected by the coaches to help improve/maintain our members' fitness during this time away from the pool.  However, in instances where there is no live direct line supervision by a member of our coaching staff (virtually or face-to-face), the USA Swimming insurance policy will not be in force.  Yeah, they got the lawyers involved.  Therefore, while we strongly encourage our members to remain physically active, and while we have provided some direction in that regard, we cannot require participation.

KEEP SCORE!

Yes, it’s not like there are gold medals for working out, but you can challenge yourself – and even
get into some friendly competition with your teammates – by keeping a Barracuda Workout
Scorecard
for your activities.

Here’s how it works:

1. Download the Barracuda Scorecard HERE
2. Keep track of each activity you do and score it out.
              SCORING: Amount of time you do an activity (in minutes) multiplied by your
Perceived Exertion (how hard you thought it was for you to do).  For example, if you went
bike riding for 30 minutes and you felt that you effort was Moderate, your score would
be 30 x 3 = 90 points!
                         The PERCEIVED EXERTION table we are using is:
                                        1 - Very Easy
                                        2 - Easy
                                        3 - Moderate
                                        4 - Challenging
                                        5 - Very difficult                     

3. Compete with your teammates
                   Add up your scores each week from each Monday through Sunday.
                   Send your weekly total score to Coach Chris via THIS LINK by 9 AM on Monday. 
                   We will post them on the website and rank you by age group and gender.

               Who knows?  Maybe there will be a gold medal given out at the end of all this.

ALL physical activities count!  Do suggested workouts posted on the webpage or activities
you and your family come up with.  It’s all good!

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TEAM SCORECARD FOR WEEK 8
Remember, this is a week by week program, so everyone starts fresh keeping score on Mondays.

  GIRLS BOYS
11-12 Haleigh Bronstetter  900 Eli Johnson  1020
13-14 Anna Johnson  1794  
  Tia Spivey  1230  
  Deanna Miller  300  
15-16 Olivia Johnson  2022  
17 & older Bailey Johnson  1795  

 

 

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THE GENERAL PLAN
We have put together a program emphasizing different things each day which allows for built-in recovery between similar groups of exercises.  As you can see, there is a weekly pattern. Click on the LINK for your age group to get to the page with your workout on it.  Where we could and where we felt it was necessary, we have included a link to some videos which help explain the exercise.  Some of the exercises involve some equipment, but most focus on using your own body weight to help you get stronger. There is a cardiovascular component to several of the sets, but additional cardio work (running, biking, kayaking, etc  - all while being safe and socially responsible) is encouraged.
Here are suggestions on how to improvise some equipment if you do not have a weight set or workout equipment at home.
Note: 
A shoulder integrity routine is built in on Wednesdays and the Weekend.  However, it can be moved to Tuesdays and Fridays if you so desire.  We recommend that you not pair up shoulders with an Upper Body day.

BE SURE TO DO YOUR DYNAMIC STRETCHING ROUTINE BEFORE BEGINNING YOUR WORKOUT!   CLICK HERE FOR THE ROUTINE

Explanation of PHASE 2 Program for 13 & Older Swimmers

  EMPHASIS 12 & Under Link 13 & Older Link
MONDAY Upper Body UB12 See above
TUESDAY Lower Body LB12 See above
WEDNESDAY Core C12 See above
  Shoulder Integrity SH12 SH13
THURSDAY Upper Body UB12 See above
FRIDAY Lower Body LB12 See above
WEEKEND Yoga Y12 Y13
  Shoulder Integrity SH12 SH13