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.

National/Senior - 5/26

Good Morning,

Governor Sisolak is scheduled to talk at 5:30 today. I am hoping we get some good news on when pools can reopen! I am going to postpone our Zoom call for this evening. The tentative plan is to do one tomorrow and hopefully I will be able to give an update on when we can get back in the water. 
 
Here’s the workout for today:
 
Aerobic Workout:
Warm-up: 5:00 easy
 
Main Set:
14 x :30 hill sprints, walk to starting point for recovery
 
Cool down: 5:00 easy
 
Core/Strength***:
4 rounds of the following:
Transition quickly to the next exercise
10 push-ups
10 burpees
:30 front plank
20 sit-ups
10 dips
20 mountain climbers
Rest 1:00
 
Have a great day!
 
Ryan

National/Senior - 5/23 and 5/24

Good Morning,

Governor Sisolak has announced he will be holding a press conference on Tuesday to discuss what will be allowed to reopen in Phase 2. I have heard the letter sent last week requesting pools to reopen made it to his desk for review. I do not know anything beyond that. Hopefully we hear some good news on Tuesday!
 
This week I had two meetings with Sharon from Lakeridge, Erik from NNA, and the President of Sierra Nevada Masters. We are working together to create a proposal to present to the City of Reno and the Washoe County Health Department on how swim teams can utilize Idlewild Pool. The plan emphasizes safety and how teams can efficiently use the pool to maximize swimmers in a lane and time in the water. 
 
For workouts this weekend, I encourage each swimmer to develop his/her own workout with the following suggestions:
 
- Total workout time = 1 hour
 
- Roughly 40 minutes of it being an aerobic activity and 20 minutes being strength
 
- For the strength portion, focus on lower body and core
 
- Try to do the workout outside
 
- Do the workout one day and take a day off on the other day
 
I hope everyone has a great week. Continue to be positive and hopefully we are back in the water soon!
 
Ryan

Swim - 5/22

National/Senior
 
Warm-up
2 x 2:00 choice
 
Kick Set
8 x :45 k choice, rest :10
 
Pre-Set
16 x :25 free, rest :10
 
Main Set
5:00 steady free, rest :20
9 x 1:00 free, rest :15 descend 1-3, 4-6, 7-9
20 x :15 fast free, rest :10
 
Cool Down
2:00 easy
 
Age Group
 
Warm-up
2 x 2:00 choice
 
Pre-Set 
12 x :20 IM, rest :15
 
Main Set
4 rounds of the following
1:00 drill choice, rest :20
4 x :20 swim, rest :15
4 x :30 kick, rest :15
Extra :30 rest
 
Cool Down
2:00 easy

National/Senior - 5/22

Happy Friday!
 
Here’s the workout for today:
 
Strength/Cardio
 
Core***
4 x :45 plank rotations
40 x I, Y, T shoulder exercises
 
Have a great day!
 
Ryan

Swim Workout

National/Senior

Warm-up
2 x 2:00 choice
 
Pre-Set
10 x 10 cycles choice with :10 rest
 
Main Set
4 x 5:00 steady efforts with :20 rest
5 x 2:00 strong efforts with :20 rest
 
Kick Set
16 x :20 kick with :10 rest
 
Cool Down
2:00 easy
 
Age Group
 
Warm-up
2 x 2:00 choice
 
Pre-Set
10 x 10 cycles choice with :10 rest
 
Main Set
2 x 4:00 steady efforts with :20 rest
4 x 1:00 strong efforts with :20 rest
8 x :30 fast free with : 20 rest
 
Kick Set
10 x :20 kick with :10 rest
 
Cool Down
2:00 easy
 

National/Senior - 5/21

Good Morning,

Here’s the workout for today:
 
Aerobic Workout
 
Warm-up: 5:00 easy
 
Main Set: 
8 rounds of the following
1:00 easy, 1:00 strong, 1:00 stronger
 
Cool Down: 
5:00 easy
 
Core/Strength Set***
 
Throughout the day, complete the following:
 
80 pushups
80 bodyweight squats
80 dips
80 lunges
80 sit-ups
40 burpees
8 x :40 front plank
 
Have a great day!
 
Ryan

Swim Workout - 5/20

Senior/National

Warm-up
2 x 2:00 choice
 
Kick Set
16 x 30 fast wall kicks, rest :15
 
Pre-Set
20 x 10 cycles, IM order, rest :15
 
Main Set
15 x 1:00 steady free, rest :20
 
Cool Down
2:00 easy
 
Age Group
 
Warm-up
 
2 x 2:00 choice
 
Kick Set
16 x 30 fast wall kicks, rest :15
 
Pre-Set
12 x 10 cycles, IM order, rest :15
 
Main Set
10 x 1:00 steady free, rest :20
 
Cool Down
2:00 easy

National/Senior - 5/20

Here is the workout for today:
 
 
 
Have a great day!
 
Ryan

Swim Workouts - 5/18

National/Senior

Warm-up

2 x 2:00 choice
 
Pre-Set
12 x 10 cycles IM order with :20 rest
 
Main Set
5 x 2:00 free with :20 rest
6 x 1:00 free with :15 rest, descend 1 - 3, 4 - 6
12 x :30 with :20 rest, descend 1 - 3,  4- 6, 7 - 9, 10 - 12
 
Kick Set
16 x :20 fast kick with :15 rest
 
Cool Down
2:00 easy
 
Age Group
 
Warm-up
2 x 2:00 choice
 
Pre-Set
8 x 10 cycles IM order with :20 rest
 
Main Set
4 x 1:30 free with :20 rest
6 x :45 free with :15 rest, descend 1 - 3, 4 - 6
9 x :30 with :20 rest, descend 1 - 3,  4- 6, 7 - 9
 
Kick Set
12 x :20 fast kick with :15 rest
 
Cool Down
2:00 easy
 

National/Senior - 5/18

Good Morning,

It’s a new week and another opportunity to get better. Let’s make the most of it!
 
We will do a Zoom call tomorrow evening at 5:30 PM.
 
Here is today’s workout:
 
Aerobic Workout:
Warm-up: 5-minutes easy
Main Set: 10-minutes steady, 25-minutes strong
Cool Down: 5-minutes easy
 
Your choice of aerobic activity
 
Strength Workout***
8 rounds of the following:
- 10 push-ups
- 40 mountain climbers
- :15 rest
 
1-2 minutes rest
 
8 rounds of the following:
- 15 bodyweight squats
- 5 max jumps
- :15 rest
 
1-2 minutes rest
 
8 rounds of the following:
- 15 dips
- 20 high knees
- :15 rest
 
1-2 minutes rest
 
8 rounds of the following:
- 16 lunges
- 10 step-ups (each leg)
- :15 rest
 
1-2 minutes rest
 
8 rounds of the following:
- 15 sit-ups
- 10 wide push-ups (hands outside the shoulder)
- :15 rest
 
Have a great day!
 
Ryan

National/Senior - 5/16 and 5/17

Good Morning,

Before this weekend's workout just an update on the pool situation. 
 
I spoke with Danny, the City of Reno’s Aquatic Director yesterday morning. He shared they are continuing to prepare Idlewild to be ready. Unfortunately, the Governor has not given any indication when pools will be allowed to reopen. He had a press conference yesterday. I was hopeful he would provide more clarity on what will be able to open in the next phase, but he did not. Thankfully, the City is committed to open Idlewild and plan to do so as soon as they are given the green light.
 
As of this morning, 15 states have either announced dates for pools to reopen or are open. 8 states are currently open but they have occupancy restrictions. Arizona was allowed to open pools yesterday. The former Parks and Recreation Director for Reno now holds the same position in Chandler, AZ. Danny said he will be in contact with him to see what’s working and what’s not working in Chandler. He said Chandler is allowing swim teams, lap swim, and modified opening swim from the start. I am happy Reno will have insight knowledge on how another city is handling their reopening.
 
I continue to monitor the reopenings and what teams are doing as they return to the water. I am hoping as more states open pools Governor Sisolak will follow.
 
Last week, I learned the 5 LSCs based in California sent a letter to Governor Newsom requesting pools to reopen. Despite three LSCs having Nevada teams (Pacific, Sierra Nevada and Southern California Swimming), they did not include Governor Sisolak. I plan to draft a letter to send to the Governor and his advisory board requesting pools to be included in the next phase. It will be important that we get as many Nevada teams on board with the letter as possible. I reached out to the Las Vegas teams yesterday, and I just heard back from the Sandpipers and BCH and they want to be a part of it. I unsure if this will be successful but it’s worth fighting for. 
 
Last point for this morning…. When pools do reopen it is important our expectations are in check. Unfortunately, we will not be hopping into 8 two-hour practices a week with 6 swimmers in a lane. Danny hasn’t provided the exact plan from the City yet, but we will have limits when we start. Honestly, for the first few weeks, we may be limited to 3-4 one hour practices a week with one swimmer per lane. I would like to see everything get back to normal ASAP but things, unfortunately, will be abnormal for awhile. 
 
Please let me know if you have any questions or concerns. Thanks!
 
Here’s the workout for the weekend. Be sure to take one full day off:
 
Aerobic Workout:
 
Warm-up: 5:00 easy
 
Main Set:
3 rounds of the following:
8:00 strong followed by 3:00 easy 
 
Cool Down: 5:00 easy
 
Strength Set
 
Throughout the day do the following:
80 push-ups
80 squats
80 dips
80 lunges
8 x :40 front planks
80 burpees 
80 mountain climbers
80 max jumps on a soft surface
 
40 x I, Y, Y shoulder exercises
 
Have a great weekend!
 
Ryan

National/Senior - 5/15

Good Morning,

Happy Friday! After a couple of cloudy days it looks like we are going to have some nice weather today! Today’s workout is a simple one... I just want you get outside for one hour today. You can do whatever you’d like except for one thing: NO screen time :). No phone, computer, or iPad. Instead go for a walk, bike ride, yard work, read, listen to music.
 
Enjoy the day and the beautiful weather!
 
Ryan

National/Senior - 5/14

Good Morning,
 
Here is today’s workout:
 
Aerobic Workout
 
Warm-up: 5:00 easy
 
Main Set:
10 x :45 hill sprints, recover with easy walk to starting point
 
Cool Down:
5:00 easy
 
Core Workout***
6 rounds of the following:
:30 front plank 
10 push-ups
 
6 rounds of the following: 
:30 side planks (:30 each side)
10 dips
 
6 rounds of the following:
:30 reverse plank
10 sit-ups
 
30 x I, Y, T shoulder exercises
 
Have a great day!
 
Ryan

Swim Workouts - 5/13

National/Senior

Warm-up
2 x 2:00 choice
 
Kick Set
16 x :20 kick with :15 rest
 
Main Set
3 rounds of the following:
20 cycles free, rest :20
19 cycles free, rest :20
18 cycles free, rest :20
17 cycles free, rest :20
16 cycles free, rest :20
15 cycles free, rest :20
 
Rest 1:00 between rounds
 
Speed Set
5 rounds of 5 fast stroke cycles with :30 rest
 
Cool Down 
2:00 easy
 
Age Group
 
Warm-up
2 x 2:00 choice
 
Pre-Set
5 x 10 streamline squat jumps with :15 rest
 
Main Set
4 rounds of the following:
2:00 freestyle, rest :20
4 x :30 IM order, rest :20
1:00 rest between rounds
 
Kick Set
12 x 30 fast kicks with :20 rest
 
Cool Down
2:00 easy

National/Senior - 5/13

Good Morning,

Thank you to those who joined last night’s Zoom call. We will do our next one on Tuesday at 5:30 PM.
 
Before we get to today’s workout, Lauren wrote a great article about the benefits of Vitamin D….
 
One of the things I have recommended as a coach to RENO swimmers is to ensure their Vitamin D intake is adequate.

I wrote an article at the beginning of this crisis to encourage appropriate Vitamin D intake. Today we are finally starting to get research and articles proving that Vitamin D will help ward off the Coronavirus. A quick google search will enable you to find these articles. One reason why these articles have not been widely available or why people have not been doing a lot of research on the connection between Vitamin D and the Coronavirus is that sunlight is free and Vitamin D supplementation is relatively cheap (or even naturally occurring), and therefore it is not a research topic that returns much of a profit. However, at least we are seeing some research studies that are tracking it now.

One of the questions I received most often is the simple one – what is Vitamin D?

Vitamin D is produced by the body in response to skin being exposed to sunlight. In addition, it occurs as a nutrient in some foods.

What does it do?

Vitamin D promotes calcium absorption and maintains appropriate vitamin and mineral balances in the body to ensure strong bones. It is needed for bone remodeling and growth (and all of our RENO Swimmers are growing)! It is needed for cell growth, neuromuscular and immune function, and in reduction of inflammation. Inflammation is the primary cause of many diseases, and thus anything that can reduce it healthfully is advised. In addition, it promotes a good mood and wards off depression. This is due to the neuromuscular help it provides in addition to the fact that when you feel better physically, you typically feel much better mentally!

How can you get it?

Very few foods contain vitamin D. Fatty fish, some beef, cheese, egg yolks, and some vegetables have it. A complete list can be found online. A milk fortification program was started in the US in the 1930s, and many milks are voluntarily fortified today.

The primary source of vitamin D is the sun. There has been a lobby by sunscreen companies to promote the use of their products. With sunscreen, less vitamin D is absorbed. Whether this lobby is right or wrong is not for me to comment on, but our skin naturally needs the sun. This should be from common-sense exposure which does not mean to go out for hours on end and end up with a huge sunburn. In fact, getting a sunburn is never recommended! So, go outside, get some sun exposure, but do it without burning!

You can also take Vitamin D in the synthetic form. We have continually recommended 2,000 IU of Vitamin D3 per day. A study in 2016 found that only 5% of college athletes met the recommended intake of Vitamin D. After a year of supplementing with Vitamin D3 at 2,000 IU per day, 80% were shown to have adequate levels. https://www.thorne.com/take-5-daily/article/the-risks-of-being-vitamin-d-deficient-as-an-athlete

Bottom line:

Vitamin D is essential for health, particularly bone health and immune function. Therefore, it is particularly important for athletes. We have continually recommended a supplement of 2,000 IU of Vitamin D3 per day in addition to common-sense sun exposure without burning. I have seen in Ryan’s emails that he is encouraging his athletes to get outside each day, and I strongly support this recommendation.

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Here’s today’s workout:
 
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. ***if you are swimming today, just do 4 rounds of :20. You will take 1:00 of rest between exercises.
 
- 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
 
Have a great day!
 
Ryan

Swim - 5/12

National/Senior

Warm-up
 
2 x 2:00 choice
 
Pre-Set
12 x :30 free swim with :20 rest
Alternate 1 EZ, 1 steady, 1 fast
 
Main Set
5:00 free with paddles, rest :20
4:00 free no paddles, rest :20
3:00 free with paddles, rest :20
2:00 free no paddles, rest:20
1:00 free with paddles
 
Kick Set 
12 x :40 fast flutter kick with :20 rest
 
Cool Down
2:00 easy
 
Age Group
 
Warm-up
 
2 x 2:00 choice
 
Pre-Set
12 x :20 free swim with :20 rest
Alternate 1 EZ, 1 steady, 1 fast
 
Main Set
4 rounds
3 x 1:00 free with paddles, rest :20
2 x :45 free no paddles, rest :20
Extra 1:00 rest
 
Kick Set 
10 x :30 fast flutter kick with :20 rest
 
Cool Down
2:00 easy
 

National/Senior - 5/12

Good Morning,

We will do our Zoom call this evening at 5:30 PM. I will send in the login info later today. Please be on the lookout.
 
Aerobic Workout
 
Warm-up: 5:00 easy
 
Main Set:
10 rounds of the following:
:30 easy
:30 steady
1:00 strong
 
Cool down: 5:00 easy
 
Core/Strength Workout
 
40 x I, Y, T shoulder exercises
 
Have a great day!
 
Ryan

Swim - 5/11

National/Senior

Warm-up

2 x 2:00 choice 
 
Pre-Set
14 x 8 stroke cycles choice with :20 rest
 
Main Set
5 rounds of the following:
1 x 2:00 steady free with paddles and snorkel, rest :20
2 x 1:00 strong free, rest :20
4 x :30 strong free, rest :20
Extra 1:00 rest
 
Kick
10 x :30 fast kick with :20 rest
 
Cool Down
2:00 easy

Age Group

Warm-up

2 x 2:00 choice

Pre-Set

10 x 8 stroke cycles choice, rest :20

Main Set

4 rounds of the following:

1 x 2:00 steady free with paddles and snorkel, rest :20
2 x 1:00 strong free, rest :20
4 x :30 strong free, rest :20
Extra 1:00 rest
 
Kick Set
 
12 x 30 fast kick, rest :20

National/Senior - 5/11

Good Morning,
 
I hope everyone had a great weekend! We will do a Zoom call tomorrow evening at 5:30 PM. I will send the details tomorrow.
 
Here’s the workout for today. It’s similar to last Monday’s with a slight increase in the work. 
 
Aerobic Workout:
Warm-up: 5-minutes easy
Main Set: 5-minutes steady, 25-minutes strong
Cool Down: 5-minutes easy
Your choice of aerobic activity
 
Strength Workout***
8 rounds of the following:
- 10 push-ups
- 20 mountain climbers
- :15 rest
 
1-2 minutes rest
 
8 rounds of the following:
- 10 bodyweight squats
- 5 max jumps
- :15 rest
 
1-2 minutes rest
 
8 rounds of the following:
- 10 dips
- 20 high knees
- :15 rest
 
1-2 minutes rest
 
8 rounds of the following:
- 10 lunges
- 10 step-ups (each leg)
- :15 rest
 
1-2 minutes rest
 
8 rounds of the following:
- 10 sit-ups
- 10 wide push-ups (hands outside the shoulder)
- :15 rest
 
Have a great day!
 
Ryan

National/Senior - 5/9 - 5/10

Good Morning,

As we have done the last few weekends, I suggest taking one full day off. You can choose which day. 
 
I want to wish all the moms a happy Mother’s Day! I hope you have a great weekend!
 
Workout for this weekend:
 
Aerobic Workout
 
Warm-up: 5:00 easy
 
Main Set: 10 rounds of 1:30 steady, :30 strong
 
Cool Down: 5:00 easy
 
Strength/Core
 
Throughout the day complete the following:
- 80 push-ups
- 80 bodyweight squats
- 80 dips
- 80 lunges 
- 80 sit-ups
- 30 max jumps
- 30 burpees
- 8 x :30 front plank
 
Have a great weekend!
 
Ryan

National/Senior - 5/8

Happy Friday!

Before getting to today’s workout, I want to give a quick update on the pool situation… Yesterday, the governor announced Nevada can start phase one tomorrow. Pools aren’t in the first phase, but the regional aquatic directors believe pools will be allowed to reopen in phase two. Hopefully we get to phase two quickly! I did hear the City of Reno will begin the necessary work to prepare Idlewild to open during phase one, so when Nevada reaches phase two, Idlewild will be ready to go. 
 
When the pools do reopen, I do not know yet how practices will look. I am sure there will be some short-term changes to how practices are structured (example: number of swimmers allowed in the pool at one time). As soon as I get more info I will pass it along.
 
I do feel like the light at the end of the tunnel is starting to get brighter! I know the past two months have been challenging. You’ll remember this time for the rest of your life. I am confident you will become more resilient and driven due to the lockdown. I am proud of everyone's hard work during these times, and I am very excited for the future of Reno Aquatic Club!
 
Here’s today’s workout:
 
Aerobic Workout:
 
Warm-up: 10:00 easy
 
Main Set: 12 x :30 hill sprints; recovery = walking back to starting point
 
Cool Down: 5:00 easy
 
Strength/Core Set***:
 
 
Have a great day!
 
Ryan

Swim Workouts - 5/7

Natonal/Senior

Warm-up
2 x 2:00 choice
 
Kick/Swim Set
6 rounds of the following:
1:00 vertical kick (if your pool is shallow, just do 1:00 kick with board)
2:00 freestyle swim
8 strong fly strokes
1:00 rest between rounds — try to minimize rest between the kick, swim, and fly
 
Fly Set
10 x 5 dolphin kicks, 5 butterfly strokes, rest :20 - :30
 
Cool Down
2:00 easy
 
Age Group
 
Warm-up
2 x 2:00 choice
 
Kick Set
10 x :30 kick choice with :20 rest
 
Swim Set
8 x 2:00 free with snorkel with :30 rest
 
20 x 20 strokes with :30 rest
1 - 10 = best stroke
11 - 20 = choice
 
Cool Down
2:00 easy

National/Senior - 5/7

Good Morning,

Here’s today’s workout:
 
Aerobic Workout:
 
30 minute steady effort — your choice of aerobic activity
 
Strength/Core Workout***:
 
Go through the following 6 times:
 
:30 second plank rotation holds (side, front, side, reverse)
15 pushups
15 squats
15 dips
10 max jumps
40 mountain climbers
Rest 1:00
 
After finishing the six rounds, complete 30 x I, Y, T shoulder exercises
 
Make today a great one!
 
Ryan

Swim Workouts - 5/6

National / Senior

Warm-up

2 x 2:00 easy with :30 rest
 
Main Set
4 rounds of the following:
1 x 5:00 steady swim with snorkel
:15 rest
1 x 1:00 wall kick
1:00 rest
 
Kick Set
4 rounds of the following:
10 fast dolphin kicks straight into 1:00 strong kick
:30 rest 
 
Cool Down
2:00 easy
 
Age Group
 
Warm-up
2 x 2:00 easy - 1 free, 1 choice
 
Pre-Set
16 x 20 strokes back with :30 rest
 
Main Set
4 rounds of the following:
2:00 kick rest :30
2 x 1:00 drill rest :30
2 x :30 swim rest :30
IM order by round
 
Drills:
Fly = 2/2/2
Back = 8 kick and switch
Breast = breast with flutter kick
Free = 8 kick and switch
 
Kick Set
8 x 10 fast kicks with :30 rest
 
Cool Down
2:00 easy

National/Senior - 5/6

Good Morning,

It was great to see everyone on the Zoom call last night. I plan to do one each week going forward. They will most likely take place Tuesdays at 5:30 PM.
 
Here’s the workout for today:
 
Aerobic Workout
Ladder workout — this workout can be done as a run, bike ride, or on another piece of exercise equipment
 
Warm-up: 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 Workout***
 
Have a great day!
 
Ryan

National/Senior - 5/5

Good Morning,

We will have a Zoom call this evening at 5:30 PM. I am looking forward to seeing everyone.
 
Workout for today:
 
Aerobic Workout
 
Warm-up: 5:00 easy
Main Set: 10 rounds of 1:00 strong, 1:00 easy
Cool Down: 5:00 easy
 
Core/Shoulders***
 
30 x I, Y, T drill
 
If swimming today, just do the core/shoulders workout.
 
Have a great day!
 
Ryan

Natonal/Senior Swim Workout - 5/5

Good Morning,

Here’s the suggested swim workout for today:
 
Warm-up
2 x 2:00 easy choice swim with :30 rest
 
Kick Set
14 x 30 fast flutter kicks with :15 rest
 
Scull Set
12 x 10 front skull, 10 mid scull, 10 rear scull :20 rest
 
Main Set
4 rounds of the following:
2 x 2:00 kick with :30 rest
1 x 1:00 drill choice with :30 rest
4 x :30 swim with :15 rest
Extra 1:00 rest between rounds
 
Speed Set
10 x 10 fast stroke cycles with :30 rest
 
Cool Down
2:00 easy
 
Have a great day!
 
Ryan

National/Senior - 5/4

Good Morning,

I hope everyone had a great weekend! We will do a Zoom call tomorrow (Tuesday) evening at 5:30 PM. I will send the info for the call in tomorrow’s email.
 
If you have access to a pool today, only do the strength workout***:
 
Monday, May 4
 
Aerobic Workout:
 
Warm-up: 5-minutes easy
 
Main Set: 10-minutes steady, 20-minutes strong
 
Cool Down: 5-minutes easy
 
Your choice of aerobic activity
 
Strength Workout***
 
6 rounds of the following:
- 10 push-ups
- 20 mountain climbers
- :15 rest
 
1-2 minutes rest
 
6 rounds of the following:
- 10 bodyweight squats
- 5 max jumps
- :15 rest
 
1-2 minutes rest
 
6 rounds of the following:
- 10 dips
- 20 high knees
- :15 rest
 
1-2 minutes rest
 
6 rounds of the following:
- 10 lunges
- 10 step-ups (each leg)
- :15 rest
 
1-2 minutes rest
 
6 rounds of the following:
- 10 sit-ups
- 10 wide push-ups (hands outside the shoulder)
- :15 rest
 
Have a great day!
 
Ryan

National/Senior - 5/2 - 5/3

Good Morning,

I know many of you are finding creative ways to get some swimming in — that is awesome! If you aren’t able to access a pool that is OK too. Just keep doing the dryland workouts and maintaining fitness. You will surprise yourself with how fast you’ll get back into swim shape if you are fit out of the water.
 
For those that are swimming, if you need pool workouts, please let know. Also, if you are in a pool, I do not recommend doing all the dryland workouts that I send. Going forward I will mark the workouts you should do in addition to swimming with ***. So if you swim a particular day, just add the *** workout. If you don’t swim that day, try to do everything. 
 
As always, communication is key. Please reach out if you need any further modifications to the workouts or have any questions. Speaking of communication, we will have another Zoom call early next week. The tentative plan is Tuesday evening, but I will confirm in Monday’s email.
 
Here’s the workout plan for the weekend. As we have done for the past few weekends, take one full day off. Pick either Saturday or Sunday to workout:
 
Aerobic Workout
 
Warm-up: 5:00 easy
 
Main Set: 30-minute continuous but you will go 1:00 easy, 1:00 steady, 1:00 strong and repeat that 10 times
 
Cool down: 5:00 easy 
 
Strength Workout***
 
Throughout the day complete the following:
70 bodyweight squats
70 pushups
70 dips
70 lunges
70 sit-ups
6 x :30 front planks 
30 I, Y, T shoulders 
 
Remember to get OUTSIDE this weekend too! 
 
Ryan

National/Senior - 5/1

Good Morning,

Happy Friday! I hope everyone has had a great week. We will have another group Zoom chat early next week. I will let you know the details in the coming days.
 
In the meantime, if you need anything, please reach out. Here’s today’s workout:
 
Aerobic Workout
 
Warm-up: 10:00 easy
 
Main Set: 10 x :30 hill sprints; easy walk to your starting point between each repeat
 
Cool Down: 5:00 easy
 
Core
 
 
Have a great day!
 
Ryan

National/Senior - 4/30

Good Morning,

It’s hard to believe today is the last day of April. As we enter into a new month tomorrow remember to focus on trying to get a little better each day. I know it’s challenging being out of the pool, but do your best to remain optimistic.
 
Today’s Workout:
 
Core Workout
We did this one last week. Today focus on trying to execute the poses better and improve on your last performance: https://www.youtube.com/watch?v=BPobdbmzY9o
 
Strength Workout
 
- 3 x 12 single leg RDL (3 rounds per leg). Here’s a video demonstration. Go without a weight and focus on balance. Opposite leg shouldn’t tough the ground throughout the entire round. https://www.youtube.com/watch?v=lnrRKga6rZc 
 
- External shoulder rotations: 3 sets of 8 reps per side of side lying external rotation - Watch the video for an example. Focus on perfect form and take your time. https://www.youtube.com/watch?v=v5bPOsQbq7g
 
- 30 x I, Y, T shoulder exercises. 
 
If you haven’t done these before here’s a quick video tutorial. I would prefer you are standing for these execises versus laying down like the video. Hinge at the hips and keep a flat back. Don’t hold any weight but pretend your holding 5-pound dumbbell — keep tension in your arms as you do each rep.: https://www.youtube.com/watch?v=rPQBUM7_ksA
 
Optional Aerobic Workout 
 
60-minute walk
 
Have a great day!

National/Senior - 4/29

Good Morning,

I hope everyone is having a great week!
 
Here is today’s workout:
 
Aerobic Workout
 
Warm-up: 5:00 easy
 
Pre-Set: 4 x :30 builds with :30 easy
 
Main Set: 
10 rounds of the following:
2:00 effort (first 1:00 is steady, :30 strong, :30 stronger)
1:00 easy
 
Cool Down: 5:00 easy
 
Strength Workout
 
Throughout the day, complete 60 push-ups, 60 bodyweight squats, 10 x :30 front planks
 
Make today a great one!
 
Ryan

National/Senior - 4/28

Good Morning,

Yesterday, USA Swimming announced a change to their summer championship meet schedule. They will be canceling all of the championship-level meets (Sectionals, Futures, USA Championships). They plan to create 14-16 regional meets in mid to late August to replace the canceled meets. They don’t have any details on those meets yet. If I had to guess those regional meets will require times close to Sectional time-standards maybe slightly slower.
 
Other meet options for those who may not qualify for the new regional meet are still up in the air. Just know that I am constantly monitoring all the changes, and we will adjust accordingly. Please let me know if you have any questions.
 
Here’s the workout for today:
 
Warm-up
6 rounds of 20 jump jacks on :45
Extra 1:00 rest
6 rounds of 25 jump ropes/small hops on :45 (if you don’t have a jump rope, just pretend)
Extra 1:00 rest
1:00 of your choice of arm swings
 
Main Set
6 rounds of 15 bodyweight squats on :45
Extra 1:00 rest
6 rounds of 15 pushups on :45
Extra 1:00 rest
6 rounds of 12 lunges on :45
Extra 1:00 rest
6 rounds of 15 tricep dips on :45 (use a chair or couch for the dips)
Extra 1:00 rest
6 rounds of 10 max jumps on :45
Extra 1:00 rest
6 rounds of 15 wide push-ups on :45 (hands outside shoulder)
Extra 1:00 rest
6 rounds of 10 burpees on :45
 
Core Workout
 
Have a great day!
 
Ryan

National/Senior - 4/27

Good Morning,
 
I hope everyone had a great weekend and enjoyed the outstanding weather. It looks like it’s going to be nice weather all week. For me personally, spending time outside each day has been a huge help on my mental outlook and has made me feel a lot better during these challenging times. I strongly encourage you to spend as much time outdoors. Whether it’s working out, walking, or doing your homework, it will make a big difference!
 
Here’s the workout for today:

Monday, April 27

Aerobic Workout
Warm-up: 5-minutes easy
Main Set: 40 minutes total (15-minutes steady, 25-minutes strong)
Cool down: 5-minutes easy
 
Mobility Workout
 
Have a great day!
 
Ryan

National/Senior 4/25 - 4/26

Good Morning,

This weekend I would like you to take one full day off of a structured workout. On the day off, I still recommend getting outside for an easy walk though.
 
Here’s the workout for either Saturday or Sunday:
 
Aerobic Workout
Warm-up: 5:00 easy
Main Set: 8 rounds of 4:00 strong with 1:00 easy between; after round 4, take a full 3:00 easy
Cool down: 5:00 easy
 
Strength Workout
Throughout the day complete: 
- 50 pushups
- 50 bodyweight squats
- 50 tricep dips
- 100 bicycle abs
- 4 rounds of plank rotations, :30 each hold.
 
Have a great weekend!
 
Ryan

National/Senior - 4/24

Good Morning,

Happy Friday! Today’s workout is going to be a repeat of the test set from two weeks ago. The goal is to beat your mile time and add more reps. For your mile, please do the same course as you did last time.
 
Be sure to send me your results when you finish. 
  
Part 1 - Mile run for time
  
Warm-up doing a mile easy then run a mile for time. Be sure to record your time. 
  
Try to find a flat surface for the mile for time. I’d recommend using the record/GPS feature on Strava to map out a mile. 
  
Part 2 - Reps challenge
  
You do not have to do part 2 immediately after the mile. You can recover a bit, but be sure you spend 5-10 minutes doing an easy warm-up of your choice then do the following:
  
1:00 as many push-ups as you can
1:00 rest
1:00 as many sit-ups as you can
1:00 rest
1:00 as many body weight squats as you can
1:00 rest
:30 as many push-ups as you can
1:00 rest 
:30 as many sit-ups as you can
1:00 rest
:30 as many bodyweight squats as you can
  
Keep track of the total amount of reps you do as you go through it. This is on an honor system. Be sure you do full range of motion for each exercise and take exactly 1-minute of rest between exercises.
 
Have a great day!
 
Ryan

National/Senior - 4/23

Good Morning,

For many of you this has probably been the longest time you have been out of the water since you started swimming. As the days and weeks continue to pass without swim practice you may be feeling a sense of hopelessness about your swimming. You may feel all the hard work you had done prior to the shutdown will vanish, and you will not be able to return to your prior form. You may be nervous, anxious, scared about how you will do once practices resume. I want to share a personal story that will hopefully alleviate some of your anxiety and stress…
 
When I graduated high school, I attended a school in Southern California. It wasn’t the best fit for me, so I returned to Reno and attended UNR. For the first year and a half back in Reno, I did not swim at all. At that point in my life, I thought I was finished with swimming. In addition to not being in the water, I did not do any other workouts. I was extremely out of shape and put on extra weight. I was not in a good position. 
 
After being at UNR for 3 semesters, I realized I wanted to give college swimming one more shot. I decided to train again and started back with RENO. I remember my first practice I had to get out after 1,500 yards because I was so tired. I was determined though, so I kept coming back. After a couple of weeks, my training started to click and I began to regain form. After only a month, I was training the best I had ever trained in my life.
 
I set my sights on a meet in Texas that was three months away. I went into the meet with zero expectations, but I ended getting several best times. I was shocked with my performance.
 
Before I stopped swimming and moved back to Reno, my effort in practice was lacking. Practices became more of a chore and I was just going through the motions. Having a break really helped my mental outlook in practices. I realized how much I missed the sport and was motivated to truly give my best effort. I attacked each set and didn’t take for granted any opportunity to improve. I realized the importance of trusting my coach and giving 100% effort every day. So although the break set me back physically, it gave me a new outlook mentally which helped me accomplish some big improvements in a very short time. It made me realize that I shouldn’t take the “daily grind” of swim practice for granted. 
 
So, how does this apply to you… 
 
- I am confident when you get back in the water, you will improve. The first couple of weeks will be tough, but if you are determined and resilient, you will come back better and faster than before!
 
- Now is a great time to mentally reenergize and refocus. Use this forced break as an opportunity to examine your swim goals and the things you need to do every day to obtain those goals. Then be ready to attack those goals!
 
- Stay fit and active out of the pool. This will greatly pay off when the pools reopen.
 
It is OK to be anxious during this time, but don’t let that get in the way of chasing your goals!
 
Here’s today’s workout:
 
Strength Workout: https://www.youtube.com/watch?v=R_LK7uu2-oQ&t=754s
 
Mobility/Core: https://www.youtube.com/watch?v=BPobdbmzY9o
 
Have a great day!
 
Ryan
 

National/Senior - 4/22

Good Morning,

As I am sure you are all aware the governor announced schools would be closed through the remainder of the year. Although the NIAA hasn’t officially canceled high school sports it is, unfortunately, inevitable that we won’t have a high school swim season. It is totally OK to feel bummed, disappointed, frustrated by meet cancelations, school closures, etc. But it’s important to realize those decisions are out of your control. Unfortunately, there isn’t anything you can do to change those decisions. Instead, I encourage you to focus on the things you can control right now… doing the dryland workouts, spending time with your family, discovering a new hobby, reading more books, etc.. 
 
So again, it is OK to be upset about the cancelations but don’t let that be an excuse for not owning today and making yourself better!
 
Be sure to keep posting your workouts on Strava and send me some photos of you staying active out of the pool.
 
As always, if you want to set up a Zoom call with me, please feel free to reach out.
 
Workout for Wednesday, April 22
 
Aerobic Workout
 
Your choice of aerobic activity.
 
Warm-up: 10-minutes easy
 
Main Set: 12 rounds of 1:00 strong effort, 1:00 easy
 
Cool Down: 5-minutes easy
 
Core/Strength
 
Throughout the day do 10 rounds of :30 front plank followed by 5 push-ups
 
Have a great day!
 
Ryan

National/Senior - 4/21

Good Morning,
 
A big congratulations to your teammate, David McLean, for choosing to attend Indiana University of Pennsylvania! David had several options for next year. IUP will be a great fit for him — both academically and athletically. Way to go, David! 
 
In addition to the workouts below, I encourage everyone to spend a little more time outside. It’s looking like we are going to have some nice weather. I have seen on Strava many of you are doing walks and bike rides — keep it up! Getting outside is great from a mental standpoint and the sun provides vitamin D which is essential for your health! 
 
I would like to do an Instagram post this week showing our swimmers being active out of the pool, so be sure to send me your best picture so you can be featured on the RENO Instagram page.
 
Here’s today’ workout:
 
Aerobic/Strength
 
HIIT workout: https://www.fitnessblender.com/videos/fat-burning-hiit-cardio-workout
 
Core/Mobility
 
3 sets of 8 reps per side of side lying external rotation - Watch the video for an example. Focus on perfect form and take your time. https://www.youtube.com/watch?v=v5bPOsQbq7g
 
10-minute core: https://www.fitnessblender.com/videos/10-minute-abs-workout-at-home-pilates-abs-workout-for-a-healthy-back
 
Have a great day!
 
Ryan

National/Senior - 4/20

Good Morning,

Although it is another week out of the water, it’s another opportunity to get stronger and fitter out of the pool. Keep working hard and, as always, reach out with any questions or concerns.
 
Aerobic Workout
Warm-up: 5-minutes easy
Main Set: 40 minutes total (20-minutes steady, 20-minutes strong)
Cool down: 5-minutes easy
 
Strength Workout
Throughout the day complete the following. You can break it up however you would like but be sure to get all the reps in.
 
- 60 push-ups
- 60 dips
- 60 bodyweight squats
- 5 x plank rotations for :30 for each hold
 
Have a great day!
 
Ryan

National/Senior - 4/18 - 4/19

Good Morning,

This weekend we will mix it up a bit. There are four activities listed below. You can choose to do all four on Saturday and take Sunday off or vice versa. Or you can to do two one day and the other two the next day or three one day and one the other day… You can take ownership and decide how to schedule it. In addition to the workouts, I recommend getting outside for at least 45 minutes each day. You can go for a walk, help your parents with yard work, read a book outside, etc. 
 
Thank you to those who have completed the goal activity. I was really impressed with the responses! If you have yet to do your goals, please do so.
 
Aerobic Workout
Warm-up: 5:00 easy
Main Set - Hill Sprint
10 x :30 hill sprints; walk down to the starting point and begin again
Cool down: 5:00 easy
 
Mobility Workout
 
Core Workout
 
Strength Workout
20 minute bodyweight workout - https://www.youtube.com/watch?v=R_LK7uu2-oQ
 
Please reach out if you need anything. Have a great weekend!
 
Ryan

National/Senior - 4/17

Good Morning,

Happy Friday! Today’s workout is below.
 
This morning I want to further yesterday’s discussion about process goals and outcome goals and apply it to your swimming. As a reminder, an outcome goal is what you want to eventually achieve and a process goal are steps you need to achieve to help you reach your outcome goal.
 
One of the most common outcome goals in swimming is achieving a new time standard or best time. I want to preface the importance of outcome goals by saying… for those of you who have been with me for awhile know I try to discourage you from focusing on achieving new time standards/best times during actual swim meets. I have found if swimmers really want to achieve a new time standard and that’s all they are thinking about as they step on the blocks to race, they will actually underperform and be crippled by the fear of failure. So when we get to big meets, I want to see you not necessarily focusing on your outcome goals but rather focus on executing the race strategy and trying to beat the people next to you… If you do that, the outcome goal will be a byproduct of your effort in the race.
 
Today, I am going to have you come up with an outcome goal and then three process goals that you can take to help you achieve your outcome goal. It’s very important that your process goals are detailed and provide you actionable steps. Outcome goals are achieved in the future, process goals are the things you can do every day to help you achieve the outcome goals.
 
Here’s an example of an outcome goal with two process goals. I provided examples of a poor, OK, and better process goals.
 
Outcome goal: Achieve a new time Sectional time standard in the 200 freestyle
 
Process Goal 1 — Practice Attendance
 
Poor Example: I will go to practice (this is poor because it is very general.)
 
OK Example: I will have 100% attendance (this is better because it gives more specific but it is still very general)
 
Better Example: I will make 100% of the practices and I will not be late or leave early for any practice. I will be sure to manage my time out of the pool appropriately, so I do not have to miss practice due to homework/studying. I will also prioritize my sleep, so I can do my best to stay healthy and not get sick (this is a better example of a process goal. It could actually be broken down even further… How will you appropriately manage your time out of the pool? How will your specifically prioritize your sleep?).
 
Process Goal #2 — Pace Sets
 
Poor Example: I will try hard during pace sets
 
OK Example: I will push myself to hit my pace times during pace sets.
 
Better Example: I will push myself to hit my pace times during pace sets. I will do this by making sure I do 5 fast dolphin kicks off each wall, maintain excellent streamline, and not breathing on my first stroke.
 
Ultimately, you can not wish your way to your outcome goal. You have to put the work in and own the process if you want to achieve your outcome goals! 
 
Today’s Workout
 
Aerobic Workout
 
Warm-up: 5-minutes easy 
 
Main set: 30-minute steady effort
 
Cool down: 5-minutes easy
 
Strength Set
 
20 dips
20 sit-ups
20 bodyweight squats
15 dips
15 sit-ups
15 bodyweight squats
10 dips
10 sit-ups
10 bodyweight squats
5 dips
5 sit-ups
5 bodyweight squats
 
Have a great day!
 
Ryan

National/Senior - 4/16

Good Morning,

I want to talk about process goals and outcome goals today. Today is part one and tomorrow will be part two. The workout is at the bottom of the email.
 
Simply put, outcome goals are what you want to eventually achieve. Process goals are the steps required in order to achieve an outcome goal.
 
On Monday, I asked you to list three things you wanted to accomplish this week (outcome goal) and how you would accomplish those things (process goal). A common response I received was “I want to sleep more each night.” When asked how you would accomplish this there were some good response and some that needed work.
 
An example of a response that needs some work: “I will go to bed earlier.”
 
An example of a good response: “I will make sure all of my school work is done by 6 PM, so I can eat dinner with my family at 6:30 PM. After dinner, I will watch a maximum of 60 minutes of a show or movie then I will be sure my phone is turned off by 9 PM, so I can be in bed by 9:30 PM and read a book to help me fall asleep.”
 
The response of “I will go to bed earlier” will get you more sleep if done properly, BUT it is so vague and general that it does give you an action-points to make this happen. The example of a good response is full of actionable items (also known as process goals). It lays out the steps needed in order to get to bed early which will lead to more sleep.
 
Now I want you to go back and review what you submitted earlier this week (you should have received an email with your answers). Were your answers to how you would achieve your tasks vague? If so, how can you modify it to give you action items to be sure you can achieve those tasks this week. Really think about the steps needed in order to achieve that task. Please feel free to send me any revisions you make. 
 
Tomorrow we will discuss outcome goals and process goals and how it relates to your swimming.
 
Today’s workout
 
Strength Workout
Part 1 (upper body) - https://www.fitnessblender.com/videos/no-equipment-upper-body-workout-with-warm-up-and-cool-down
Part 2 (lower body) - https://www.fitnessblender.com/videos/no-equipment-butt-and-thigh-workout-at-home-bodyweight-lower-body-workout
 
Optional Aerobic Workout
30-60 minute walk/hike or bike ride
 
Have a great day!
 
Ryan

National/Senior - 4/15

Good Morning,

Today’s main workout will include 2-minute strong efforts. This will mimic you doing a 200 fast in the pool. It’s important to give your best effort in the 2-minutes. If done right this will be a very challenging workout.
 
Warm-up
5-minutes easy
 
Pre-Set
4 x :30-second build efforts with :30 easy
 
Main Set
8 rounds of the following:
2:00 strong/fast effort
2:00 very easy 
 
Cool Down
5:00 easy
 
The workout can be done as a run, ride, or other form of cardio. Be sure you do the easy part of the main set very easy, so you can maximize recovery before the next hard effort.
 
Mobility Workout
 
Have a great day!
 
Ryan

Age Group - 4/14

Blue/White

https://www.youtube.com/watch?v=o8uTdn_zkok

Pre S/Orange

https://www.youtube.com/watch?v=ohJgKA1ztNk

Fun videos

https://www.youtube.com/watch?v=uWiZ4fNqu5c

https://www.youtube.com/watch?v=tVOWIfG9hsw

https://www.youtube.com/watch?v=iqM_Oncq8l0

https://www.youtube.com/watch?v=6rBFtCJ255w

National/Senior - 4/14

Good Morning,

Thank you for filling out the 3 tasks worksheet yesterday.
 
Today’s strength/aerobic workout is very similar to the workout we did on April 4. This is the “swim-style” workout where you will do a certain amount of reps on an interval. For the main set, I have increased the number of rounds and decreased the number of reps and the interval. The warm-up remains the same.
 
Aerobic Strength
 
Warm-up
6 rounds of 20 jump jacks on :45
Extra 1:00 rest
6 rounds of 25 jump ropes/small hops on :45 (if you don’t have a jump rope, just pretend)
Extra 1:00 rest
1:00 of your choice of arm swings
 
Main Set
8 rounds of 12 bodyweight squats on :40
Extra 1:00 rest
8 rounds of 12 pushups on :40
Extra 1:00 rest
8 rounds of 10 lunges on :40
Extra 1:00 rest
8 rounds of 12 tricep dips on :40 (use a chair or couch for the dips)
Extra 1:00 rest
8 rounds of 8 max jumps on :40
Extra 1:00 rest
8 rounds of 10 wide push-ups on :40 (hands outside shoulder)
Extra 1:00 rest
8 rounds of 8 burpees on :40
 
Core
 
 
Have a great day!
 
Ryan

Age Group - 4/13

Good morning! I hope everyone had a nice Easter! Here are the workouts for today. I will be posting on FB the night before and for our non fb crowd I will be posting the morning of. Please remember if your kiddo fits better in one of the other groups dryland please feel free to do that workout instead! Let me know if you have any questions. Coach Julie

Mini

https://www.youtube.com/watch?v=R-BS87NTV5I&t=11s

Blue/White

https://www.youtube.com/watch?v=aJzj_b7G7i8

Pre S./ Orange
*Please do the warm up video before you start
3 rounds
20 pushups
20 suitcases
10 burpies
110 banana rocks
50 flutters front and back
50 super swimmer30 fast full body bicycle kicks
1 round
30 min run/bike/walk
Fun videos everyone
https://www.youtube.com/watch?v=ywgLoeSGu5Y Chloe Sutton start. You can practice at home!

National/Senior - 4/13

Good Morning,

I hope everyone had a great Easter! It’s another week to get better out of the pool, so when we return you are ready to go. I’d like you to spend a few minutes filling out the link below. It’s going to ask you three things you want to accomplish this week AND how you plan to accomplish those three things.
 
Here is today’s workout:
 
Monday, April 13
 
Aerobic Workout
Warm-up: 5-minutes easy
Main Set: 35 minutes total (20-minutes steady, 15-minutes strong)
Cool down: 5-minutes easy
 
Your choice of aerobic activity.
 
Mobility Workout
 
As always, please feel free to reach out if you need anything. Have a great day!
 
Ryan

National/Senior - 4/11 - 4/12

Good Morning,

Great job yesterday with the mile and rep challenge! Thank you to those who sent or posted their results. If you haven’t done so, please do send to me or post on Strava.
 
For today’s workout, I want you to take ownership of the workout, so you will create your own aerobic and strength workout… With some guidelines…
 
Saturday, April 11
 
Aerobic Workout:
 
- Create a workout that is 30-60 minutes long (if your workout is 30 minutes it should be more intense effort; if it is 60-minutes, the intensity can be dialed back)
- Your choice of aerobic activity 
- It should include a short warm-up, main set, and cool down
 
Strength Workout:
 
- Workout should be 30-45 minutes
- Focus on on your full body
- You can redo one of the video workouts we have done, find a new one, or just create your own workout 
 
Once you finish your workouts, either send me a message with what you did or post it on Strava. Let’s see who comes up with the best workout!
 
If you are struggling creating a workout, send me a message and I will give you one. 
 
Workout for Sunday
 
Sunday will be a “recovery day” — just spend 45 - 90 minutes on an outdoor walk or hike.
 
I look forward to seeing the workouts you come up with for today, and I hope everyone has a great Easter!
 
Thank you,
 
Ryan

National / Senior - 4/10

Good Morning,

It’s Friday and it looks like we are going to be getting some nice weather! We are going to mix up the workouts a bit today and this weekend. Tomorrow morning, I will have details on the weekend’s workouts.
 
One quick note… They just released the new dates for Olympic Trials (June 13 - 20, 2021). We have one RENO swimmer with cuts… can we get more? I believe we can! Own the process and put yourself in a position to be swimming in Omaha in 2021!
 
Today’s workout is going to be a “test set” … Be sure to send me your results when you finish. There are two parts of the test set:
 
Part 1 — Mile run for time
 
Warm-up doing a mile easy then run a mile for time. Be sure to record your time. 
 
Try to find a flat surface for the mile for time. I’d recommend using the record/GPS feature on Strava to map out a mile. 
 
Part 2 - Reps challenge
 
You do not have to do part 2 immediately after the mile. You can recover a bit, but be sure you spend 5-10 minutes doing an easy warm-up of your choice then do the following:
 
1:00 as many push-ups as you can
1:00 rest
1:00 as many sit-ups as you can
1:00 rest
1:00 as many body weight squats as you can
1:00 rest
:30 as many push-ups as you can
1:00 rest 
:30 as many sit-ups as you can
1:00 rest
:30 as many bodyweight squats as you can
 
Keep track of the total amount of reps you do as you go through it. This is on an honor system. Be sure you do full range of motion for each exercise and take exactly 1-minute of rest between exercises.
 
I look forward to seeing your results.
 
I’d recommend doing an additional 30-60 minute walk today as well. Get outside and enjoy the weather and fresh air.
 
Make it a great day!
 
Ryan

National / Senior - 4/9

Good Morning,

I hope the week is going well! Please feel free to reach out if you need anything.
 
Workout for today:
 
Aerobic Workout
 
Warm-up: 5 minutes easy
Main set: 3 rounds of 10:00 steady effort followed by 1:00 easy
Cool down: 5 minutes easy
 
Core Workout: https://www.youtube.com/watch?v=qniTvaPXESA
 
Have a great day!
 
Ryan
 
Age Group - 4/8 - 4/11
 
Mini

Wed https://www.youtube.com/watch?v=fnO-lGEMOXk

Fr https://www.youtube.com/watch?v=u8sEfRXRuAw

Blue/White

Wed https://www.youtube.com/watch?v=lc1Ag9m7XQo&t=50s

Th https://www.youtube.com/watch?v=_o4enAQlAn0&t=260s

FR https://www.youtube.com/watch?v=A1h0WR6Xbt4

Pre S/Orange

stretch video-please remember to stretch every day

https://www.youtube.com/watch?v=u5Hr3rNUZ24

Wed/Fri

run 30 min

dryland

3 rounds

100 flutters front and back

20 flys on tummy

10 banana rocks

30 full body bicycle kicks

20 suitcases

20 streemline sqat jumps

Th/Sat

stretch video first then you can choose one of these options

https://www.youtube.com/watch?v=hiFUF3k2Ncw

https://www.youtube.com/watch?v=-6erFaJZqP4&t=41s

https://www.youtube.com/watch?v=U0ABu90Bivc

https://www.youtube.com/watch?v=jCTEVKRTuS8

National/Senior - 4/8

Good Morning,

I hope the week is going well! Keep working hard, be optimistic, and stay focused!
 
Here is today’s workout:
 
HIIT/Cardio - https://www.fitnessblender.com/videos/fat-burning-hiit-cardio-workout-with-advanced-and-low-impact-mods
 
Mobility - https://www.fitnessblender.com/videos/3-day-flexibility-challenge-day-1-fluid-full-body-stretches-for-flexibility-and-stress-relief
 
Optional Aerobic - 45-60 minute walk/hike
 
Have a great day!
 
Ryan

National/Senior - 4/7

Good Morning,

We will not do a group Zoom chat this week, but if you are interested in doing a one-on-one chat with me to check in or answer any questions, please reply to this email to schedule one. There are some SafeSport guidelines we will have to follow, but it could be a great opportunity to connect and discuss your progress during the shutdown. 
 
Below today’s workouts is an article Lauren recently wrote about resiliency. Be sure to read it!
 
Workout for Tuesday, April 7
 
Aerobic Workout
 
Two options today…
 
Option A — Hill Sprints
Warm-up: 10 minutes easy jogging
Main set: 10 rounds of :30 second hill sprint. When you finish the :30 seconds turn around and walk back easy to the starting point then begin your next repeat.
Cool down: 5 minutes easy
Note on this workout: the hill doesn’t have to be extremely steep. A good example of a hill to use would be the road in front of Northwest Pool. 
 
If you do not have a hill in your neighborhood or you don’t want to do a running workout, do Option B:
 
Option B — 2:00 repeats
Warm-up: 10 minutes easy jogging
Main set: 8 rounds of 2:00 strong effort with 1:00 easy between
Cool down: 5 minutes easy
Option B can be done as a run, bike ride, or other form of cardio
 
Core 
8 rounds of :30 plank rotations (front plank, side plank, reverse plank, side plank)
Please note: the 8 rounds don’t have to be consecutive. You can break this up throughout the day. Example: do two rounds after breakfast, four rounds after the aerobic workout, then two rounds before dinner.  If you do consecutive rounds, take :30 rest between rounds.
 
Have a great day!

Resiliency

By Lauren Evans

We are suffering from a world pandemic, and it is hitting close to home. It seems as though the world has shut down, and in many ways it has. In Nevada, the 24-hour culture, has finally been disrupted for the first time since the casinos were built. We have pressed the pause button. More importantly, people are getting sick. Some people are dying. We are living in fear. We are praying for our loved ones, our acquaintances, our enemies, and for people we don’t even know.

Bottom line, this is a tough time.

However, parents and athletes, let us rejoice. Sports have taught us and are teaching us resiliency. We are able to bounce back. We are waking up earlier than we could, we are setting a schedule, we are doing our work and our workouts, and we are engaging with each other and the world. Our lives are not paused.

Since this crisis began, I have reached out to several friends, family, and other people some of who have not talked with in a long time. There is a lot of anxiety, almost to the point where some people are shutting down. I am trying to offer encouragement.

Then, I reached out to my tennis team from college via group text. This is a group of about 15 women and our coach. And here, in a nutshell, is what each of them texted back:

- That they and their families are doing well

- That they are still, thankfully, able to work albeit in unique situations

- That they are praying for this crisis we are in

- That they are reaching out to others to build them up and encourage them

- And finally, that if any one of us needs help, they are there and they will help us.

The resiliency of the women who were young ladies on my team with me over ten years ago really struck me. We are still close after all these years. And we are there to help each other.

Athletes and parents, although swimming is a different sport than tennis, the lesson is the same. Swimming on a team like RENO can and will turn us into resilient and successful adults. That won’t mean that we’ll be without problems and troubles. But we will be able to bounce back and help others when tough times (and good times come).

I encourage every athlete on RENO who is interested in swimming in college to pursue that dream doggedly. It was worth it for me not only in the athletic experiences I had, but in the lessons I learned and the relationships I developed which are proving to truly be lifelong friendships. 

Mini RENO - 4/6

https://www.youtube.com/watch?v=xhWDiQRrC1Y

Blue and White - 4/6

https://www.youtube.com/watch?v=WxSexSQJmKY

Pre Senior and Orange - 4/6

https://www.youtube.com/watch?v=fVWCFssd6bA

National/Senior - 4/6

Good Morning,

Thanks again to everyone who completed the survey. Your responses were valuable and I appreciate it. 
 
A common response I heard in the survey are people are worried about being out of swim shape when we are able to return to the pool. A few notes on this:
 
- It’s completely OK to have those anxious feelings, but let’s try to channel those feelings and turn it into a positive. The pool closure is out of your control. There’s nothing you can do to reopen the pool. What you can control is doing the dryland workouts to the best of your ability, eating healthy, creating and sticking to a schedule, getting extra sleep, etc. Focus on doing the things you can control to the best of your ability!
 
- Will you be out of swim shape when we are able to return to the water? Unfortunately, yes. I wish that wasn’t the case, but being out of the pool for 6+ weeks will cause you to lose swim fitness. BUT if you own the month of April and get stronger and fitter out of the pool, you will be in a much better position to bounce back once the pool reopens.
 
- We aren’t the only swim team not practicing… pretty much every swimmer in the country right now is out of the water. If you are someone who is motivated by competition, focus on owning April and improving yourself every day and you will be in a better position than your competitors when the pools reopen.
 
- When we get back in the water, we will have to build back our fitness. It may take some patience, but I am confident you will bounce back quickly! Once we get a more firm date on when we can resume practice, I will have more details on our training plan. 
 
- In summary, keep working hard, make positive choices, and own what you can control, and you will be in a much better position when we return.
 
Today’s workout:
 
 
 
Thank you!

National/Senior - 4/5

Thank you to those who filled out the feedback survey. I have heard from roughly half of you.
 
Here’s the workout for Sunday:
 
Aerobic Workout
 
There are two options today:
 
Option A
Warm-up: 5 minutes easy
Main Set: 30 minutes of steady effort
Cool down: 5 minutes easy 
 
Option B
Warm up: 5 minutes easy
Main Set: 6 rounds of 3:00 steady effort followed by 10 push-ups, 10 sit-ups, 10 bodyweight squats, 1:00 easy
Cool down: 5 minutes easy
 
Both options can be done as a run, bike ride, or other form of cardio.
 
Stretching/Mobility 
 
Yoga for swimmers: https://www.youtube.com/watch?v=WymRLcDo1ek&t=135s
 
Thank you!
 
Ryan

National/Senior - 4/4

When we are training in the pool, I am constantly evaluating how the groups look in practice and this helps shape future workouts. Example: everyone is looking really tired and we aren’t hitting our pace times then the following practice(s),I may dial down the intensity a bit. Or the opposite, everyone is looking really good so I may add an additional round of a set or make the send-offs a little quicker. Bottom line is I frequently adjust practices based on my observations of how you look in the pool.
 
Since I haven’t been able to directly monitor the workouts for the last few weeks, I created a quick survey for the swimmers to take to provide their feedback. It’s only 9 questions but it will be very valuable info for me. Please answer the questions honestly and provide as much info as possible. There is no right or wrong answers. Click the link below to do the survey:
 
Workout for today:
 
Aerobic/Strength Workout
 
This workout is going to be a little different. It’s structured more like a swim workout. You will do a certain amount of reps of an exercise on an interval. Example: 6 rounds of 20 jump jacks on :45… You will do 20 jump jacks then rest. You’ll start each round every :45 seconds. So if it takes you 30 seconds to do 20 jump jacks, you will have 15 seconds of rest before you start the next round. Just like 6 x 50s on :45 in the pool.
 
Warm-up
6 rounds of 20 jump jacks on :45
Extra 1:00 rest
6 rounds of 25 jump ropes/small hops on :45 (if you don’t have a jump rope, just pretend)
Extra 1:00 rest
1:00 of your choice of arm swings
 
Main Set
6 rounds of 15 bodyweight squats on :45
Extra 1:00 rest
6 rounds of 15 pushups on :45
Extra 1:00 rest
6 rounds of 12 lunges on :45
Extra 1:00 rest
6 rounds of 15 tricep dips on :45 (use a chair or couch for the dips)
Extra 1:00 rest
6 rounds of 10 max jumps on :45
Extra 1:00 rest
6 rounds of 15 wide push-ups on :45 (hands outside shoulder)
Extra 1:00 rest
6 rounds of 10 burpees on :45
 
Core Workout
 
Optional Aerobic Workout
30 - 60 minute walk/hike
 
Thank you!
 
Ryan

Mini RENO - 4/3

dryland and fun video

https://www.youtube.com/watch?v=YR1OxBk8BF4&t=9s

https://www.youtube.com/watch?v=LhMEl3bdE9k

Blue/White - 4/3

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

Fun videos

https://www.youtube.com/watch?v=H_rRYdNCu_k

https://www.youtube.com/watch?v=hGwG--GZEfw

Pre-Senior/Orange - 4/3

dryland stretch 5-10 mins before

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

Fun videos

https://www.youtube.com/watch?v=zovNBRhPKEY

https://www.youtube.com/watch?v=lfiodRnnEX8

https://www.youtube.com/watch?v=H_rRYdNCu_

National/Senior - 4/3

I hope everyone is getting into a solid routine with your school work and workouts. Keep posting what you are doing on Strava. Here is today’s workout:
 
Strength/HIIT Workout
 
Aerobic Workout
Your choice of running, bike riding, or another piece of equipment:
Warm-up = 5 minutes easy
Main set = 20 minutes of steady effort (conversational pace)
Warm-down = 5 minutes
 
Core Workout
Core for swimmers - https://www.youtube.com/watch?v=Yn_PPOH8_dI
 
Have a great day!

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.
 
Warm-up:
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!
 
Ryan 

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
Dryland
5rounds
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
Video

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:
 
Stretching/Core
 
 
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. 

Peaty:

“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!

Ryan

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.

https://www.youtube.com/watch?v=I3u_gaOPCGk&t=142s

- 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

https://www.youtube.com/watch?v=rBh4_mvGlu8

- 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
 
Warm-up
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!
 
Ryan

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
 
Warm-up:
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!
 
Ryan

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:
 
Addie
Aidan
Ella
Emma
Izzy
Jack
Katelyn
Keira
Mal
Reese
 
 
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