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Workout of the Day - 091920

Posted by Max Lucas at Sep 19, 2020 8:21AM PDT ( 0 Comments )

Saturday, September 19th 2020

WARMUP
Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

STRENGTH CIRCUIT
4 rounds
20 weighted lunges (1,2)
20 weighted squats
20 push-ups
20 weighted floor press
Rest 1:30 between rounds

Try to do each movement in as little sets as possible. The squats and lunges should be mostly unbroken, 2 sets at most (10 reps, rest for 5-10 seconds, then another 10 reps). Break the push-ups as needed. Floor press should be unbroken or done in 2 sets at most. Try to move through the circuit at a steady pace, but as always, focus on smooth controlled movements with proper form.

Use weights if you have them. If you don’t have weights, you can fill a backpack with items (textbooks, canned food, etc) to make it heavier.

CONDITIONING
3 rounds for time:
Run 400m (or run for 2 minutes)
20 jumping jacks
15 jumping squats
10 military push-up burpees
5 hand-release push-ups

Stay moving as much as possible during this circuit! Military push-up burpees are just a burpee, but at the bottom of the burpee you do a military push-up (hands directly under shoulders, elbows touching your sides) before you jump up. For the hand-release push-ups, do them if you can, but do regular push-ups if not.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Squats
https://www.youtube.com/watch?v=4zLylOqFZE4

Backpack Floor Press
https://www.youtube.com/watch?v=D7_0bj3jFeA

Military Push-up Demo
https://www.youtube.com/watch?v=chX1e2hT60M

Hand-Release Push-up
https://www.youtube.com/watch?v=TZSgRu7-sCk

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Breaststroke Videos

Posted by Max Lucas at Sep 17, 2020 1:47PM PDT ( 0 Comments )

Due to the pool being closed today, here are some helpful videos on breaststroke technique.

Breaststroke Overview from Indiana University’s head coach, Ray Looze
https://www.youtube.com/watch?v=mfcX1gGYIVQ

Proper Pul in Breaststroke by TYR
https://www.youtube.com/watch?v=rjWwLB71OnY

Breaststroke Kick with Rebecca Soni – The Race Club
https://www.youtube.com/watch?v=eq5XyKBWZS0

Breaststroke Technique Summary – Skills NT Swimming
https://www.youtube.com/watch?v=gi-llfERtx0

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GMAC -9.12.2020 Time Trial Results

Posted by Emily Burghardt at Sep 14, 2020 12:32PM PDT ( 0 Comments )

GMAC 09.12.2020 Time Trial Results attached.

The document GMAC_Time_Trials_9.12.2020_Results.pdf was attached to this post.

Swim times are as follows:

Level 1: M, W, F 6:00-8:00 pm, Saturday 7:00 -9:30 am, and Tuesday/Thursdays will have a 1 hour split practice from 4:30-5:30. This means that half of level 1 will be on Tuesday and the other half will be on Thursday. the day will be determined after registration. (drylands at the start of practice)

Level 2: M, W, F 5:00-6:45, Saturday 8:30-11:00 (dryalnds at the start of practice)

Level 3: T, Th 6:15-8:00 pm, Saturday 6:45-8 am (first 15 minutes will be drylands)

Level 4: T, Th 5:30-6:45, Saturday 10:15-11:30 (first 15 minutes will be drylands)

Level 5: T, Th 5:45-6:30, Saturday 10:30-11:30

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Off-Day Conditioning 090320

Posted by Max Lucas at Sep 3, 2020 10:06AM PDT ( 0 Comments )

Thursday, September 3rd 2020

WARMUP
Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

SKILL
Work on a skill for 10 minutes! What’s a “skill”? There are tons of things that qualify as a skill:

  • Sport-related skills or drills (lacrosse, soccer, football, gymnastics, baseball, etc.)
  • Throwing, catching, hitting, climbing, jumping, rolling, handstands, flips, jumping rope

There are tons of options, pick something to work on and practice it for 10 minutes!

CONDITIONING
4 Rounds:
30 backpack rows
30 backpack floor press
30 backpack overhead press
30 backpack deadlifts
30 backpack squats

Add weight to your backpack (shoes, canned food, weights, etc) up to 20lbs. If you have actual weights, you can use 10-30lb weights (dumbbell, kettlebell, etc). Your weight should be light enough that the 30 reps takes no more than 3 sets with quick breaks (3×10).

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Row
https://www.youtube.com/watch?v=TbcCeguuv_4

Backpack Floor Press
https://www.youtube.com/watch?v=D7_0bj3jFeA

Backpack Overhead Press
https://www.youtube.com/watch?v=BjznPLR-mlY

Backpack Deadlift
https://www.youtube.com/watch?v=UQyDaPdY4Mg

Backpack Squats
https://www.youtube.com/watch?v=4zLylOqFZE4