Our Summer Session is now open to all for registration! The session will begin on Monday, June 29th and run through Saturday, July 25th.

Per USA Swimming guidelines as well as keeping in line with our local rules groups sizes are limited and a wait list is available. If you have any questions, please let us know. If at anytime the restrictions are lifted or if we have a swimmer cancel, the next person on the wait list will be added.

UPDATE **** Many of our levels are full but there are plenty of Level 4 spots open. Requirements of being able to swim 50-100 yards without assistance for level 4 entry.

We are excited to be back in the pool with our GMAC family! See you on deck!

Registration link
https://cui.active.com/sports-reg/login?a=acc5090e-d84b-4374-82c8-642938881096
ACTIVE.com listing link
http://www.active.com/great-mills-md/water-sports/swimming-registrations/gmac-summer-6-29-20-7-25-20-2020
Swim portal
https://swimportal.active.com?a=284349802

Thursday, June 18th 2020

REMINDER: TEAM ZOOM MEETING TONIGHT! 7-8PM!

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

Run for 2:00 at a light warm-up pace

RUNNING
If you have not been running or recently started:
10 rounds:
Run for 2:00 (light/moderate pace)
Rest for 1:00

If you have been running:
2×4 rounds, rest 2:00 between the two sets of 4 rounds
Run for 1:30 (moderate/fast pace)
Rest for 0:30

After two sets, rest for 3:00

Run for 4:00 (build moderate to fast)

ACCESSORY
If you can hold a hollow hold for more than 20 seconds (with arms overhead):
3 sets, rest 1:30 between sets:
Hollow hold for as long as possible (arms overhead)

Then,

3 sets
Side plank hold (L)
Side plank hold®

Hold each side plank until you feel like you can’t hold it anymore. Don’t go to complete failure—stop before you get to that point but still challenge yourself. Rest for up to 1:30 between sets.

If you have trouble with hollow holds:
6-10 sets (You choose how many sets you do based on how you feel)
Hollow hold for 0:15
Rest for 0:15

First start by just lifting your shoulders and legs off the ground, don’t worry if you can’t get your arms overhead. If that’s easy for you, try it with your arms extended.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Hollow Hold
You can hold your arms above your head to make this more challenging
https://www.youtube.com/watch?v=n_ojLqHNre8

Side Plank
https://www.youtube.com/watch?v=IkMmABQ9SkM

Wednesday, June 17th 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

CONDITIONING
3 Rounds
12 burpees
30 air squats

REST 2:00

3 Rounds
12 burpees
30 air squats

As usual, focus on moving well and try to stay moving! Note: If you haven’t been working out often, you may want to do 2 rounds twice instead of 3 rounds. (30 air squats x 2 × 3 = 180 air squats total!)

ACCESSORY
3 sets, rest as needed between sets/movements
8 single glute bridges (L)
8 single leg glute bridges®
8 glute bridges
20 alt. v-ups
1:00 wall sit (total, you can break into 2x 0:30 etc if needed)

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU

Air Squats
https://www.youtube.com/watch?v=rMvwVtlqjTE

Single Leg Glute Bridge Demo
https://www.youtube.com/watch?v=afwCk8f-Uwg

Alternating V-ups
https://www.youtube.com/watch?v=tOI3r8VWMTM

Wall Sit
https://www.youtube.com/watch?v=mhu00IcM1Ek

THEME OF THE WEEK: LETS GOOOOOO

Mindset Monday, June 15th 2020

If you haven’t heard yet, our Summer Session will be starting soon! As of right now, the our practice (in the POOL) should be Monday June 29th (2 weeks from today), but this could change depending on a number of factors. For now, let’s pretend that we will be swimming on that day. That means you have 2 more weeks to work on your fitness! Now, don’t let this stress you out—if you haven’t been working out on your own, that is totally okay! I know that the past few months have been very challenging and unusual for all of us, and there’s nothing wrong with not working out/training. But, realize that now is as good as a time as any to start training and getting back in shape! If you have been training, that’s great! Keep it up!

Last week’s theme touched on how to be positive when you can’t see the light at the end of your tunnel. If we say not being able to swim is the tunnel, then now we can finally see the light at the end of it! Two more weeks until we can swim again! WOOHOO! So let’s get to WORK! This doesn’t mean you have to go crazy and workout like 5 hours a day every day for the next two weeks. Be smart, use your noodle (that means use your brain and think about it). If you haven’t been working out, try working out for an hour a day maybe every other day. If that goes well, then work out 5 days next week. If you have been working out a lot, keep challenging yourself either by using more weight (with GOOD FORM), doing longer workouts, or trying more challenging combinations of different movements. If none of that makes any sense, that’s okay, just do a little bit each day and don’t worry too much about it. We’ll get back to normal soon!

Over the next two weeks, here are things you can do each day that will help you be a better swimmer and athlete!

• Train! (workout) 1-2 hours per day depending on what you have been doing. Do the workouts on the website, make up your own, or follow workouts from somewhere else! Right now, anything is better than nothing. Train with a purpose, focus on moving well, get your heartrate up and challenge yourself!
• Stretch! (At least 10 minutes once a day, the more the better! Try to get more flexible!)
• Eat! Fruits and Vegetables! Try to cut back on unhealthy snacks and junk food (save them for grumpy days or pick a day of the week to pig out and eat clean the rest of the week! Tons of different ways you can eat better, ask your parents if you get stuck!)
• Teammates! Check in on your teammates! If you don’t know how someone has been doing lately, ask them! It makes a huge difference when someone checks in on you (at least it does for me!)
• Get HYPED! For me, swimming and working out is a big part of my life. I love training and it helps me deal with stress and makes me feel good when other things are bringing me down. We’re all swimmers, and soon we’ll be able to swim together again! LETS GOOOOO

STICKER SHEETS
Coming soon! I know I’m the worst at being on time with this stuff, I’m working on them right now!

THEME OF THE WEEK: IF YOU CAN’T SEE THE LIGHT AT THE END OF THE TUNNEL, FIND THE LIGHT WITHIN YOURSELF

FUN SOCK FRIDAYYYY, June 12th 2020

STICKER SHEETS
Sheets for this week can be found at the bottom of both Monday and Tuesday’s posts! These sheets are entirely optional and are just a way for you to keep track of daily activities if you’ve been having trouble doing so.

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

CONDITIONING
3 rounds for time:
200m run
20 backpack thrusters
15 squat jumps (as high as you can)

For the run if you don’t know how far 200m is, you can run for 30 seconds at a moderate/fast pace down, then turn around and run back to where you started. See the video below for how to do backpack thrusters, you should be doing the 20 thrusters in 1-3 sets (meaning 20 straight, 10/10, 8/8/6, or some combination within that. If it’s too easy add more weight, if you aren’t too confident on your form or you have to do more than three sets per 20, use less weight. Remember proper form is CRITICAL! Pay attention to what muscles you are using on each movement!

As usual, try to stay moving and take short breaks (10 seconds or less) if needed! Go hard on that last round!

CORE
3 sets, rest as needed between movements & sets
Elbow plank hold for 30 seconds
Side plank hold for 30 seconds (L)
Hollow hold for 30 seconds
Side plank hold for 30 seconds®

Take as much rest as you need between each movement and each set, but try to hold for the full 30 seconds. If you have difficulty holding any of the planks for 30 seconds, you can break it up into two 15 second holds, three 10 second holds, etc.

If you have difficulty holding a low (elbow) plank, you can hold a high (hands) plank instead. Same for side planks: you can do it on your elbows if you hands is too difficult. See videos below for demos.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Thrusters
https://www.youtube.com/watch?v=DXCLsNe6h18

Squat Jumps (for height)
https://www.youtube.com/watch?v=zGeFrZKRaiY

High & Low Plank
https://www.youtube.com/watch?v=2b-WLVaiFx8

Side Plank
https://www.youtube.com/watch?v=IkMmABQ9SkM

Hollow Hold
https://www.youtube.com/watch?v=n_ojLqHNre8