18 & Under World 100s
Pacific Swimming
Level 1

Please note: all dryland workouts are optional. Each swimmer who does a workout does so at their own risk.

This page will be a running list of workouts for RENO swimmers to do while practices are shutdown. Please check back frequently, because I will be updating this page constantly.

Coaches for Mini, Blue, White, Orange, and Pre-Senior will using the new RENO Facebook group (search: "Reno Aquatic Club - Community Group" on Facebook) to communicate workouts. The National/Senior groups will get workouts sent via email. In case you aren't on Facebook, you can check this page for the workouts.

White and Blue - 4/2

Power Yoga - https://www.youtube.com/watch?v=_o4enAQlAn0

Orange and Pre-Senior - 4/2

Cardio kickboxing - https://www.youtube.com/watch?v=EcqYeThduWk

National/Senior - 4/2

Aerobic Workout
Ladder workout — this workout is similar to the workout you did on March 24 with some slight changes. You will just have 1-minute easy between efforts instead of 2-minutes and you will add in an 8-minute effort. After the 8-minute effort you will take 3-minutes easy before you come back down the ladder. The workout can be done as a run, bike ride, or on another piece of exercise equipment.
6 minutes easy
Main Set:
2 minutes strong
1 minute easy
4 minutes strong
1 minute easy
6 minutes strong
1 minute easy
8 minutes strong
3 minutes easy
6 minutes strong
1 minute easy
4 minutes strong
1 minutes easy
2 minutes strong
Cool down:
6 minutes easy
Mobility Workout
Have a great day!

Mini RENO - 4/1

Blue and White - 4/1

Workout video - https://www.youtube.com/watch?v=aNI_WlGS3Cg&t=3s

Pre-Senior and Orange - 4/1

*please look at the stretching video first
20 pushups
20 streemline squat jumps
20 suitcases
20 leg lifts
20 leg circles
10 dips
*1 round running 20 mins total
5min jog/5rounds( 30sec walk/30sec run)5 min walk/5min jog

National/Senior - 4/1

Good Morning,

Thank you to everyone who joined the Zoom call yesterday. I wanted to test it out to see if it would be a good option for us. I plan to do more in the future with dedicated topics (examples: nutrition, college recruiting, recovery, etc.). If you have a topic you’d like me to cover, please let me know. Be on lookout for more details.
I read a good article this morning about the power of visualization. I’ve included it at the bottom of today’s email. Please read through it and use this time out of the water to improve this valuable skill.
Today’s workout will be more focused on recovery with some stretching and core work.
Workout Wednesday, April 1:
Aerobic Workout
45 - 60 minute outdoor walk or hike — it looks like it’s going to be nice and sunny today. Get out and enjoy the fresh air and get some vitamin-D.
Visualization article by Olivier Leroy:

"When Adam Peaty got behind the blocks for the final of the 100m breaststroke at the Rio Olympics, he felt calm.

Although there are thousands of people in the stands, millions at home watching, and the expectations and pressure that come with being the world record holder, Peaty is composed.

He is ready.

As the race gets underway, Peaty isn’t first as the eight finalists break the surface of the water. By 25m, he has begun to inch ahead. At 50m, he has almost a body-length on defending Olympic champion Cameron Van Der Bergh in lane three.

Peaty turns, and explodes off the wall, eight one-hundredths of a second under his own world record pace.

The lead quickly grows as Peaty’s high-tempo motor hurls him across the surface of the water, the only competition the yellow world record line superimposed over his lane. 

Peaty slams into the wall, turns around, and boom—he’s smashed his own world record in an otherworldly 57.13.

It’s been a long journey for England’s Peaty, who as a young teenager struggled with the fear and pre-race nerves that came with competition.

One of the ways that he learns to bring the fight and his best effort in competition is his relentless preparation, which includes using visualization and imagery.

“It’s weird because I didn’t really get that nervous during the Olympics,” said Peaty. “I’d swum that race a thousand times in my head.”

Use visualization to train at home

Visualization can seem a little absurd on the face of it: So, I sit here, close my eyes, and imagine myself swimming really fast, and then, in real life, I will swim fast?

Without putting too much of a fine point on it, that’s basically exactly what happens with visualization. 

You spend time rehearsing the race you want. 

The technique. 

The ease of speed over that first 25m. How you respond to the competition. 

By providing your brain with a series of repetitions of your ideal performance, you are able to lock it in with greater ease on race day.

Visualization works because it essentially reproduces the physical experience of racing. 

Your brain has difficulty differentiating between imagined or real-life experiences. Visualization takes advantage of this little loop-hole to give you a tool to bullet-proof your swimming.

Can visualization totally replace my training?

Well, no. It’s not that powerful.

You are still going to have to go to do the work. 

(Even if all the work is being done on the dryland side of things for right now.)

To give you an idea of what kind of awesome mental imagery can do for you, consider that:

  • When researchers had participants in a study visualizing themselves weight training, the participants got 13% stronger. 
  • Another study had people visualizing themselves shooting awesome free throws for a few weeks, resulting in a 23% improvement without touching a basketball.

Visualization works.

So here’s my challenge for you.

Pull out a piece of paper, take some notes, and let’s build a little blueprint for you to master your visualization skills.

What are your senses telling you?

Think ahead to race day. 

What do you hear, see, feel?

The texture of the starting block. The chlorinated air. The bright lights of the pool. The loud music thumping away as you walk behind the blocks. That eerie moment of silence before the starter’s pistol. 

The shock of cold water when you dive into the pool. The flex of the bulkhead when you push off. 

The more “real” you make your visualization, the deeper it will sink. 


“If you start feeling your environment and seeing it at the same time—What will the water feel like? Who’s going to be beside me? What’s it going to be like when you touch the wall?—you can prepare yourself for every situation and that’s something that really helps me.”

How are you swimming?

Think about how each aspect of your ideal performance goes down.

The explosiveness of the start. The clean entry. The high body position in the water. 

The first 25m of your race you want to use controlled, easy speed. Your body is riding high in the water, that tech suit working as advertised, your kick full and relaxed propelling you across the pool. 

And so on, all the way into the finish, when you put your head down and charge into the wall. 

Thinking about how you feel in the water, and visualizing it regularly, will help you transfer that “feeling” over to the pool (when that happens).

Olympic champion Natalie Coughlin did this regularly in practice.

“In training, I always brought my attention back to how I wanted to feel in my races,” she said. “If I need to work on my body position at the end of my races, then I would push myself in practice to the point of exhaustion then work on my body position when exhausted.”

What kind of adversity will you overcome?

Michael Phelps was a pro at visualization. And one of the ways he used it was to help prepare for all eventualities—the successes and the struggles. 

“When I would visualize,” Phelps says. “It would be what you want it to be, what you don’t want it to be, what it could be. You are always ready for whatever comes your way.”

Things never go perfectly in competition. (Or training, for that matter.)

You can’t control everything that happens.

But you can control how you respond. 

Use visualization to rehearse overcoming adversity: Your main competitor jumps out to an early lead, your goggles fill up with water, your suit slides down your butt crack, mis-judge a turn. 

Chaos is inevitable in competition—but you can train your mind to be still in response to adversity. 

What is something you really want to work on?

When your legs are aching, your lungs burning, how do you respond? Do you feel defeated, frustrated, and give up? Or are you prepared for that moment, ready to pour it on?

Garrett Weber-Gale, US Olympian and gold medalist, used visualization to prepare himself for that specific moment when he “died” in his races. 

By rehearsing it in his mind, and imagining himself overcoming the pain and discomfort with going to Ouchietown, Weber-Gale felt confident in his ability to weather the moment when it happened. 

“I do visualize that moment–the moment when my arms feel like sandbags, when my legs are burning and my back feels like it’s tightening up like a rubber band,” said Weber-Gale. “I get myself to the point where I am completely prepared for the pain. After imagining this point for a long time, I know I am able to endure the emotional stress and physical pain. I look forward to this point because I know I will conquer it!”

Work on it for a few minutes per day

The key with visualization is making it more “real” and doing it consistently.

Which is good news, because you should have some time on your hands right now to devote to sharpening this tool. 

Start by writing out the general details of your ideal performance.

The environment.

What you feel and see hear along the way.

Not only will it give you a blueprint for how you want your visualizations to look and feel, but it will give you a lodestar for where your focus and energy should be in training when we are able to get back in the water

Give it a try for a few minutes a day, over a few days, and let me know how it goes."

National/Senior - 3/31

Good Morning,

This afternoon, I would like to do a Zoom video chat with the National and Senior groups. It will take place at 4:30 PM. If you are using your phone or tablet, you will need to download the Zoom app ahead of time. At 4:30, you can visit the link below or enter the meeting ID.

Here’s the workout for today:

Aerobic Workout

Warm-up: 5-minutes easy

Pre-Set: 3-minutes build

Main Set: 10 rounds of :30 seconds fast, :30 seconds easy

After round 10, take 2:00 rest then finish with a 10-minute steady effort

Cool Down: 5-minutes easy

Strength Workout

20 minute bodyweight workout - https://www.youtube.com/watch?v=R_LK7uu2-oQ

Have a great day!


Mini RENO - 3/30

Dance Video - https://www.youtube.com/watch?v=XqZsoesa55w

Dryland - https://www.youtube.com/watch?v=LhYtcadR9nw

White and Blue - 3/30

Warm-up fun dance video - https://www.youtube.com/watch?v=6AtyyRVxT9g

Dryland - https://www.youtube.com/watch?v=L_A_HjHZxfI&t=126s

Orange and Pre-Senior - 3/30

5 min stretch and or fun dance video - https://www.youtube.com/watch?v=6AtyyRVxT9g

3 Rounds

10 pushups

10 streamline squat jumps

10 lunges

10 banana rocks

50 super swimmers

30 fast bicycle kicks

10 single suitcases

*20 min run

5 min walk/5 min jog/5 min walk/5 min jog

National and Senior - 3/30

I hope everyone had a good weekend! Tomorrow (Tuesday) I would like to set up a Zoom video chat for the National/Senior groups. I will have more details in tomorrow’s email, but let’s plan for 4 PM. 

Here are today’s workouts. Please let me know if you have any questions:

Aerobic Workout

Two options for today… 

Option A

10 minutes easy warm-up

25 minutes straight of steady effort

5 minutes easy cool down

Option B

10 minutes easy warm-up

4 rounds of 8 minutes of steady effort with 2:00 easy between

5 minutes easy cool down

You can choose to run, ride a bike, or use another piece of cardio equipment. When you do the steady effort, the heart rate should be elevated but you should be able to maintain a conversation. If you can only get out 2-3 words at a time because your breathing is too heavy that means you are working too hard.

Core Workout

Core for Swimmers: https://www.youtube.com/watch?v=Yn_PPOH8_dI 

Have a great day!

- Ryan

National and Senior - 3/28 - 3/29

This weekend, you will have two workouts. You can chose which day to do the workouts. Workout #1 will be more of a recovery workout.

As always, remember that these workouts are optional and are done under your own risk.

Workout #1

Recovery Workout

45 - 90 minute hike/walk — get outside and enjoy some fresh air. If you are doing this solo, I recommend listening to an audiobook or podcast — just be aware of your surroundings.

10 - 15 minutes of stretching or foam rolling of your choice

Workout #2

Strength Workout

HIIT workout - https://www.fitnessblender.com/videos/brutal-hiit-workout-game-fat-burning-ladder-pyramid-and-tabata-hiit-at-home

Mobility Workout

Mobility for Swimmers - https://www.youtube.com/watch?v=RyZrCJ0YCdA

Have a great day!

- Ryan


Blue and White - 3/27/20

Friday White and Blue dryland option.


- Coach Julie
Orange and Pre-Senior - 3/27/20
*3 rounds
10 squats
20 lunges
15 burpies
20 mountain climbers
10 pushups
20 suitcases
50 super swimmers
20 flys
30 fast bicycle kick
10 dips
- Coach Julie

Blue, White, Orange, and Pre-Senior - 3/26/20

Thursday dryland


- Coach Julie

National/Senior - 3/26 and 3/27

Good Morning,

I hope you are having a good week. Great job to all those who are posting the workouts on Strava! Just a reminder that the workouts are optional and since they aren’t directly coach-supervised, the workouts are done at your own risk… 
Two additional things you can implement over the next few weeks that will you get through this time are making a schedule and getting extra sleep.
Making a Schedule
Each day create a schedule and stick to it. This will especially be important once your distance learning begins next week. Try to prioritize your school-work and workouts earlier in the day. If you sit around all day watching TV it will be hard to get motivated to complete the necessary tasks for that day. Lauren has done a great job creating a schedule for Alta, Michael, and I. It helps us get through each day and provides structure for the family. 
Get Extra Sleep
Try to prioritize sleep and get one or two hours of extra sleep per night. It’s also important that you maintain a normal sleep schedule. Don’t stay up until 3 AM playing video games or making TikTok videos then sleep until 2 PM.
Here are the workouts for today and tomorrow.
Thursday, March 26
Aerobic/Strength Workout 
You will do a tabata-style workout which means you will do the exercise for :20 seconds then rest for :10 seconds and you will repeat that 8 times for each exercise. After the 8th round, you will take 1:00 of rest then move to the next exercise.
- Jumping Jacks — 8 rounds of :20 seconds of work then :10 seconds of rest
1:00 rest
- Lunges — 8 rounds of :20 seconds of work then :10 seconds of rest
1:00 rest
- Push-ups — 8 rounds of :20 seconds of work then :10 seconds of rest
1:00 rest
- Mountain Climbers — 8 rounds of :20 seconds of work then :10 seconds of rest
1:00 rest
- Bodyweight Squats — 8 rounds of :20 seconds of work then :10 seconds of rest 
1:00 rest
- Y Superman (click the link for an example: https://www.menshealth.com/fitness/a25620352/best-bodyweight-back-exercises/) —8 rounds of :20 seconds of work then :10 seconds of rest
1:00 rest
- Jump rope (if you don’t have a rope, just pretend) — 8 rounds of :20 seconds of work then :10 seconds of rest
1:00 rest
- Step-ups (4 rounds one leg; 4 rounds opposite leg) — 8 rounds of :20 seconds of work then :10 seconds of rest
1:00 rest
- Dead Stop to Superman (click the link for an example: https://www.menshealth.com/fitness/a25620352/best-bodyweight-back-exercises/) — 8 rounds of :20 seconds of work then :10 seconds of rest
1:00 rest
- Burpees — 8 rounds of :20 seconds of work then :10 seconds of rest
Mobility Workout
Spend 10 - 15 minutes foam rolling — focus on tight areas
Optional Aerobic Workout
Either a 30 - 60 minute walk/hike or a 45 - 60 minute bike ride
Friday, March 26
Aerobic Workout
This workout can be done as a run, bike ride, or on another piece of exercise equipment
10:00 easy 
Main Set
5 rounds of 6:00 strong effort with 2:00 easy between
Cool Down
5:00 easy
Mobility Workout
Keep up the great work!

Mini RENO - 3/25/20


Blue, White, Orange, and Pre-Senior - 3/25/20

Wed dryland
WUp 5 mins stretch or dance video!
3 rounds
20 suitcases
20 fast bicycle kicks
50 flutters front and back
30 mountain climbers
20 burpies
10 squats
10 pushups
10 banana rocks
- Coach Julie
Blue, White, Orange, and Pre-Senior - 3/24/20
Day 2 Tuesday. Time for some cardio!
Run Bike Jump on your trampoline 30mins or fun video


- Coach Julie

National/Senior - 3/24/20

Good Morning,

Thank you all for answering the form and signing up for Strava. An important note on Strava: please be sure to “follow” all your teammates on Strava. This way you can see that your teammates are doing their workouts. It will make it more of a community.  For me, it’s really motivating to see the posts and that you all are working out!
The easiest way to follow everyone is just go to my profile ( www.strava.com/athletes/ryanevansreno), look at my followers, and request to follow all your teammate.
Here are the workouts for today and tomorrow:
Tuesday, March 24
Aerobic Workout
Ladder workout — this workout can be done as a run, bike ride, or on another piece of exercise equipment
6 minutes easy
Main Set:
2 minutes strong
2 minutes easy
4 minutes strong
2 minutes easy
6 minutes strong
2 minutes easy
4 minutes strong
2 minutes easy
2 minutes strong
Cool down:
6 minutes easy
Total time = 38 minutes
If you are doing this workout as a run, you can walk the easy parts.
Core and Mobility Workout:
Optional Strength:
10 push-ups
10 bodyweight squat
10 sit-ups
8 push-ups
8 bodyweight squat
8 sit-ups
6 push-ups
6 bodyweight squat
6 sit-ups
4 push-ups
4 bodyweight squat
4 sit-ups
2 push-ups
2 bodyweight squat
2 sit-ups
Wednesday, March 25
Strength/Aerobic Workout:
Stretching/Mobility Workout:
Optional Aerobic Workout:
40 - 60 minutes of easy walking, hiking, riding a bike
Have a great day!

Mini RENO - 3/21/20

Yoga for the Mini group: https://www.youtube.com/watch?v=Luzy017rIFA&feature=youtu.be&fbclid=IwAR1g9faZGtzbA-Oi8XNyTEHGatYy5uL38HG3jXZNI5mW8zdyRWMwH2Id89o

- Coach Susan

Blue, White, Orange, and Pre-Senior - 3/21/20

Hi Age Groupers! Welcome to Week 1!! Here is the dryland for the Monday. Ready set GO!!
For those of you who dont like to dance you may stretch for 5 mins and then get into dryland.
*5 rounds of the following:
10 pushups
20 fast full body bicycle kicks
10 suitcases (alternative Blue and White group only sit ups)
50 flutters on bk
10 streamline squat jumps
30 sec plank
- Coach Julie

National/Senior - 3/21/20

Even though it’s a crazy time, I am looking forward to a great week. There is a lot of uncertainty in the world, but you are in control of your attitude. Use this week to get stronger and fitter out of the pool, so when we are able to return to normalcy you are ready to go. 
I plan to send out workouts to do every couple of days. Be sure to check your email for messages from me. If you have any questions, please feel free to email or text me (775 287 6883). Today’s workout is at the bottom of the email. I will send Tuesday and Wednesday later today or early tomorrow morning.
I encourage everyone to log the workouts on Strava, so we can stay connected virtually. Every workout, even the stretching workouts, can me manually added to Strava. If you have signed up for a  Strava account, please request to join the Reno Aquatic Club group (https://www.strava.com/clubs/601485?oq=reno%20aquati). 
Regarding the workouts… The workouts are just a starting point. If you want to add more, please communicate with me what you’d like to do. I want to be sure you don’t add too much too soon and run the risk of injury. In addition, if you want to modify a workout or do something different, I am open to that — again, just communicate. An example is one of your teammates has access to a Peloton bike. Last week, she swapped out a few of the runs for a workout on the Peloton. 
Thank you to those swimmers who filled out the online form. If your child hasn’t completed it, please do so ASAP.
Here’s a list of swimmers who have completed it:
Here’s the workout for today.
Monday, March 23
Strength Workout 
Bodyweight Workout Routine - Non-Stop Total Body Workout via Fitness Blender — Link to video: https://www.fitnessblender.com/videos/bodyweight-workout-routine-nonstop-total-body-workout
Core Workout 

30-seconds work, no rest.
- Regular crunch
- Reverse Plank
- Side Plank
- Side Plank  
- Superman abs (legs straight up, reach for your toes)
- Donkey Kicks right leg
- Donkey kicks left leg
- Fire hydrants right leg
- Fire hydrants left leg
- Alternating X Abs

- Reverse Crunch

Optional Aerobic Workout
Today’s aerobic workout is optional… Do one of the following:
- 30-minute run (alternate 4-minutes of easy running with 1-minute of walking)
- 60-minute walk — get outside and do a steady walk for 60-minutes
- 45-minute bike ride — steady effort on the bike for 45-minutes
Optional Mobility Workout

Do “Upper Body Mobility 1” from this webpage: http://www.swimmingspecificyoga.com/online-yoga-classes-for-swimmers.html?fbclid=IwAR1lhemV_3S2k_NOHbXZnTe3TdNGwZnv_Z1Opk2GSh3rnP-bhU_qVfjsCWI

Have a great day!
- Coach Ryan