Bluefins April & May 2021

Bluefin June & July 2021

 


Bluefin Quarantine Back-up Plan

Day/Minutes Monday Tuesday Wednesday Thursday Friday Saturday
WARMUP
(10 to 15 minutes) before you depart for the pool
Dynamic WU Dynamic WU Dynamic WU Dynamic WU Dynamic WU Dynamic WU
MAIN FOCUS
(60 minutes)
Cardio Core Strength

Cardio & Choice of:

 Core or Strength

 

Cardio &  

Whatever extra workout you didn't do on Thursday

One-stop total video workout.

POST WORKOUT
(10-20 minutes)

Yoga Fundamentals for Swimmers Swimmer Stretch Routine Swimmer Flexibility Routine Breaststroke Specific Yoga Your choice from any of the 4 other routines Optional

 


Bluefins-  Indiana Back on Track Phase 4.5

July 6 to July 19

Moving forward into July, Bluefins will be split into 2 training groups:

  1. Incoming 9th Graders
  2. All other Bluefins

 

Schedule for Rising 9th Graders ONLY

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

6:30 to 7:50AM at Stony Creek

 

Team Meeting Zoom Call 4PM

6 to 8AM at Fishers HS with all Seniors

6:30 to 7:50AM at Stony Creek

 

 

6 to 8AM at Fishers HS with all Seniors

 

Workout Zoom  now 1PM on Thursdays

 

7 to 8AM Dryland at HSE  &

Swimming at Stony Creek 8:20 to 9:40

 

 

 

OFF

 

Notes:

  • As Coach Andy’s email noted yesterday (copied below), we anticipate moving back to HSE on Tuesdays and Thursdays once repairs are completed to the HSE Natatorium. That is estimated to happen around July 20th.
  • Note your staggered arrival times to Fishers HS on Tuesdays and Thursdays.
  • It is absolutely critical that you fill out the necessary forms linked with Coach Andy’s email from yesterday (Document #1 /  Document #2)). Those documents are attached here as well.
  • We understand Friday is a challenge. We are offering both dryland and swimming back to back at different facilities. We hope given the quick post practice departures we have developed over the past month that getting out of the facility from HSE and over to Stony Creek is doable. Please no worries here getting there 10 minutes early.  Drive safe, make it when you can. But strive to get both workouts in that day! Breakfast or a snack ready to go between workouts might be a necessary plan. Dryland at HSE on Fridays is a freshman-only workout focused on learning weight room proper techniques and best practice.
  • Same Zoom Codes as posted below for each day; Thursdays Zoom call has moved earlier in the day.
 

 Schedule for 7th and 8th Grade Bluefins

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

8:10 to 9:30AM at Stony Creek

 

Team Meeting Zoom Call 4PM

9 to 10:30AM at Stony Creek

8:10 to 9:30AM at Stony Creek

 

 

9 to 10:30AM at Stony Creek

 

Workout Zoom  now 1PM on Thursdays

 

6:40 to 8AM at Stony Creek

 

 

 

OFF

 

  • Not too many changes for 7th and 8th grade Bluefins.
  • Note the earlier practice time on Friday AM.
  • Zoom meetings are still booked 2x each week; Thursday Zoom call is now earlier in the day.

 


What is up SSC Seniors...and RISING FROSH - if you have received this email and you are not going to be in high school next year, please disregard and delete.

  1. Student-athletes...please MAKE SURE you read the two attachments! There are some new wrinkles to our procedures.
  2. WEAR YOUR MASK!
  3. HSE Schools not messing around – get your forms turned in…we made you aware of this weeks ago and they are not really that difficult to take care of. It would be great if you would not make the coaches the bad guys – there are other practices (off HSE Facilities) that you have already qualified for so please stay home if you do not have the HSE Schools forms turned in. We currently have less than 20% of our senior team athletes with all their forms turned in - we will send an email tomorrow and also notify at practice.
  4. New schedule is attached - please read through it thoroughly...it is a little crazy but we are doing the best we can and will change again in a couple of weeks.
  5. The Friday move last week for seniors (White/Grey now at 745a + Blue now at 630a) will hold for tomorrow – 7/3/20!
  6. Post-grads and rising college frosh - I will discuss the next two weeks with you in person at practice tomorrow.
  7. We are going to need to stagger arrival times - could be a little tricky without our own area at HSE since the pool is down. IT IS COMPLETELY POSSIBLE THAT WE MAY NEED TO CHANGE THIS ONCE WE SEE HOW IT GOES.
    1. Use athletic entrance #10 at HSE HS.
    2. At Fishers HS…
      1. those driving, park outside FH6, enter, and take a right into pool
      2. those getting dropped off, come in FH3 and go directly to pool (this door will be locked and a coach will have to let you in FH3).
      3. once you are in the pool area, you will need to proceed to a table and check in with one of our coaches
      4. enter and exit through the same door!
    3. FOLLOW the times listed on the practice schedule – please refrain from entering the building early
    4. If we have inclement weather, please use the times on the attached schedule.

Thanks, Coach P.


 

Bluefins Schedule- Starting June 22 to July 5

Bluefins in the Mornings on Mon/Wed/Fri

Time

Group

Notes

6:30 to 7:50AM

Bluefins Group 1

Please depart pool deck AQAP (within 5 minutes)

7:50 to 8:10AM

Staff Prep Time

 

8:10 to 9:30AM

Bluefins Group 2

Please depart pool deck AQAP(within 5 minutes)

Bluefins additional workouts:

Bluefin Group 2- Tuesdays at Stony Creek from 9 to 10:15AM

Bluefin Group 1- Thursdays at Stony Creek from 9 to 10:15AM

Rising 9th graders- Tuesdays at Forest Park Aquatic Center 7 to 8:30PM

 
Group 1: Waren, Jung, Harrison, Herman, Crawford, Witt, Ross, Goss, Voelker, Kiley, Frey, Harter, Henderson, Huston
Group 2: Williams, Ang, Baker, Lammie, Reed, Dravis, Edison, Hurst, Maudlin, Robinson, Switzer, Willard, Armstrong, Graham
 
ZOOM MEETINGS:
 

Mondays- full group weekly meeting

 ID: 976-5234-5632

Passcode: 480179

 

Thursdays- 15 minute fitness challenge

Meeting ID: 921-3637-9826

Pass: 586381

 

 


Bluefins Schedule June 1 to June 19

For those that opted to go with the live in-water practice option, we are starting workouts at Stony Creek Fishers on Monday, June 1.

Bluefins in the Mornings on Mon/Wed/Fri at Stony Creek Fishers (northeast corner of Cumberland and 106th St). Coaches Matt & Ben at all practices. Start June 1.

There is a link to Stony Creek deck and lane mapping below.
 

Time

Group

Notes

6:30 to 7:30AM

Bluefins Group 1

Please depart pool deck AQAP (within 5 minutes)

7:30 to 8AM

Staff Prep Time

 

8 to 9AM

Bluefins Group 2

Please depart pool deck AQAP(within 5 minutes)

9 to 9:30AM

Staff Prep Time

 

9:30 to 10:30AM

Bluefin Group 3

Please depart pool deck AQAP(within 5 minutes)

Bluefins Group 1

11 swimmers

6:30 to 7:30AM

Bluefins Group 2

 9 swimmers

8 to 9AM

Bluefins Group 3

8 swimmers

9:30 to 10:30AM

1. Crawford

1. Ang

1. Dravis

2. Jung

2. Armstrong

2. Edison

3. Kiley

3. Baker

3. Graham

4. Harrison

4. Frey

4. Hurst

5. Herman

5. Harter

5. Maudlin

6. Voelker

6. Henderson

6. Robinson

7. Waren

7. Huston

7. Switzer

8. Witt

8. Lammie

8. Willard

9. Williams

9. Reed

 

10. Goss

 

 

11. Ross    

Swimmers, your number above applies to your deck staging position as well as your lane position. Please follow the link for Stony Creek guide link below. 

Important Notes & Helpful Reminders

  1. All parents and swimmers have signed the SSC Re-Open Policy and Waiver. Please be aware of all expectations and requirements within the document before you begin practicing with SSC.
  2. Please come to the facility with swim suit already on. Bathrooms will be available for emergency situations only, strictly on a one-at-a-time basis. We highly recommend flip-flops as opposed to shoes to speed up your arrival and departure from the water.
  3. It’s beneficial for you to do dynamic warm-up on your own before you depart for facility.
  4. Coaches will operate on a 10 minute arrival window and a 5 minute departure window. In other words you must arrive at the facility 10 minutes before your posted workout and depart within 5 minutes of the completion of your workout. You will be staged on the pool deck pre and post workout, at least 6 feet apart. Swimmers will not be allowed to practice late without prior approval from your coach. If you arrive on site more than 10 minutes before posted workout start time, please stay in your vehicle.
  5. Coaches will be monitoring temperatures as you arrive (within the 10 minute window). If you see other swimmers in front of you, please allow for ample distance. Be aware of your surroundings and spread out when entering and exiting the facility.
  6. We have developed a Stony Creek specific page with helpful pictures that will give you and idea of where you be going during each step of the workout. Please note we will be using the sidewalk that is immediately west(nearer the 106th street side) of the building as our entrance point, not the sidewalk entrance that leads into the building. Once you enter that entrance, coaches will be directing traffic and helping swimmers at each point of the process. Click here to go to the Stony Creek SSC page.

In addition, I will also be offering Zoom meetings and the 15 minute fitness challenge, as well as encouraging a hefty aerobic workout within the week. 

Bluefin Weekly Schedule

Day/Minutes Monday Tuesday Wednesday Thursday Friday Saturday
WARMUP
(10 to 15 minutes) before you depart for the pool
Dynamic WU Dynamic WU Dynamic WU Dynamic WU Dynamic WU Dynamic WU
MAIN FOCUS
(60 minutes)
Water Workout at Stony Creek Cardio- increase your routine to 45 to 60 minutes Water Workout at Stony Creek Strength Water Workout at Stony Creek YOUR CHOICE

POST WORKOUT
(10-20 minutes)

Stretch/Cool Down- "Recovery I" Stretch/Cool Down- "Fundamentals I" Stretch/Cool Down- "Recovery I"

Stretch/Cool Down-

"Fundamentals I"

Stretch/Cool Down - your choice Optional
Other

Bluefin Zoom Meeting 4PM on Mondays

Meeting ID: 976-5234-5632

Passcode: 480179

 

 

On Thursdays, please

join us for the Zoom 15

Minute Fitness Challenge at 4PM &/or do the Strength routine above

Meeting ID: 921-

3637-9826

Pass: 586381

 

One-stop total video workout.

Summary:

  • Water workouts on Mondays, Wednesdays, and Fridays. Please do the dynamic warm up before departing for workout.
  • Tuesdays: get a really good cardio workout in! Our water workouts will focus on reacclimating to the water and skill reviews for several weeks, so a good cardio workout on your own is still not only beneficial, but necessary for long term fitness. Just like before, do high impact for 30 to 40 minutes (like running) or do low impact for 45 to 60 minutes (like cycling). Since low impact hits the cardio system much different, the time is extended. Eithe way, push your intensity, especially the 2nd half of your time out.
  • Thursdays; either join the 15 minute challenge and/or do your own Strength routine. I have posted the Strenth routine from April and May. Special note-- pull-up & chin-up routine is VERY beneficial for you!
  • Saturday- up to you, but I challenge you to stay active or use that day as catch-up if you have not already completed 4 to 5 workouts for the week. 
  • For now, we will not offer the Friday Zoom, however that could change in future phases.

If you have not signed up for the water workout option, please follow the chart below.


Bluefins-- April, May, & June Virtual Training Plan

Day/Minutes Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WARMUP
(10 to 15 minutes)
Dynamic WU Dynamic WU Dynamic WU Dynamic WU Dynamic WU Dynamic WU OFF
MAIN FOCUS
(30-40  minutes)
Cardio Core OFF Strength Cardio YOUR CHOICE OFF

POST WORKOUT
(10-20 minutes)

Stretch/Cool Down- "Fundamentals I" Stretch/Cool Down- "Recovery I" Stretch/Cool Down- "Fundamentals I" Stretch/Cool Down- "Recovery I" Stretch/Cool Down - your choice Optional OFF
Other ]

Bluefin Zoom Meeting 4PM on Mondays

 ID: 976-5234-5632

Passcode: 480179

 

 

Live Workout Zoom- 15 minute fitness challenge 4PM on Thursdays

(ALL BLUEFINS)

Meeting ID: 921-3637-9826

Pass: 586381

 

One-stop total video workout. OFF

Several notes here:

  • The Warm up and the Main Focus should be done back to back. That gives you 45 to 60 minutes of continuous activity.
  • The Post Workout can be done either immediately after the main part of the workout or later in the day.
  • While we've dropped a Core workout per week, much of the Dynamic WU or Cool Down will have core work incorporated within, so that aspect will still be adequately covered.
  • Saturday is a free-to-decide workout; you decide what you need most! If you missed one of the workouts earlier in the week, it's probably good idea to catch-up there. This gives you a little flexibility to formulate the week how you want. If you have hit all the workouts Monday through Friday, I then recommend Saturday is another Strength day or hit the "One-stop total video workout."
  • Special safety note**** IF you chose to do bike ride for cardio, make sure you are wearing a helmet! SAFETY FIRST.
  • The Stretch/Cool Down part of the workout has you follow along with a specialized Yoga for Swimmers series.  I recommend starting with the "Fundamentals I" or "Recovery I" video for a few sessions before trying any others.
  • ***Participation in these dryland activities is voluntary.  Southeastern Swim Club and its coaching staff are not providing in-person supervision of the activities described in this email and are not responsible for any injuries that might occur during the activities.  If you have any questions about your health or an injury, please consult a doctor.***

Extra Focus week of April 27

1. Complete the Team Culture Unit. Click here and scroll down to Phase 3.

2. 1.0 Mile Run for time-- plot out a course using one of the convenient apps or devices (smart watches, Google Earth, etc) and then after a great Dynamic WU, hit an all-out 1 mile run! Screen shot your route and email me that along with your time. Suggestion is to do this on one of your cardio days or Saturday.

3. 15 Minute Fitness challenge. We'll be adopting a fitness challenge that the senior group has been using. Instructions:

  • Timed all-out effort 100 push-ups.
  • Timed all-out effort 100 squats.
  • Timed all-out effort 100 sit-ups.
  • Each set is done on a 5 minute interval. For example if you get 100 push-ups done in 3 minutes, you then get 2 minutes rest. If any of the 100s take more than 5 min, then take 1 minute rest and note that when you report.
  • All 3 rounds done back to back, so this should be a 15 minute fitness test. Split up your 100 anyway you want. 100 straight, 10 sets of 10, 20 sets of 5, etc.
  • Stay in the following order: push-ups, squats, sit-ups.
  • Report each movement's time and your total time. For example 3:02, 4:10, 2:28, total 9:40.
  • We'll be doing this each week. I recommend you do this on Strength day Thursday or Saturday, but it's really up to you!
  • I'll be compiling and sharing with the group on Mondays.