Challenger Update for 3/25/2020

Team Administrator Williams

Hello All,

I hope this email finds you well. Sorry I have not been in touch.  Life is busy teaching 3 kids and checking the work of 20 others

As I said last week I believe it is important to have some sort of routine.  Each day at 4PM I take my kids out and we go for a walk. I have also started to incorporate some dryland exercises to our routine.   Here is what we did last week, give it a try:

Tuesday: Warm Up 400 meter run/Walk

Every 3 minutes @ 85%

200 m Run – 15 Quality Push Ups

200 m Run – 20 Air Squats

200 m Run – 15 Burpees

3 rounds

Wednesday: A long walk followed day a mini run ladder – 10 m up and back, 20 m up and back, 30 m up and back, 40 m up and back, 50 m up and back, 60, 70, 80, 90, 100.  Time the ladder.  It took us about 8 minutes.  Repeat 3 times.


30 minute EMOM (Every Minute On the Minute)

  1. 15 air squats
  2. 7-10 Burpies
  3. 14 alternating lunges
  4. 20 Jumping Jacks
  5. 7-10 Push Ups

Repeat 6 times.  For a total of 30 minutes.

Friday we just walked.  Saturday we took a 4 mile walk as a family. Saturday we rode bikes.  I taught my youngest, Teddy, how to ride a bike.

As I said last week it is important at this time to stay in some sort of routine.  Get up for school; follow your normal schedule and when your work is done get ready for practice.  Practice at this time will be much different for everyone. Swimmers should try to stay active. 

I am aware that the Discovery Group will be doing a Netflix Party movie this week and I am looking for suggestions for a Challenger Movie.  Let me know.

Coach Marta, Coach Michelle and I will continue to work together get some dryland workouts to you and your families.  We will be in touch

Most importantly: Stay Safe and Stay Healthy!!

Challenger Coaches