News and Announcements
Workout of the Day - 40920
Somewhere out there, someone is working harder than you.
Thursday, April 9th 2020
REMINDERS
Yesterday, did you:
- Get 9+ hours of sleep?
- Train 1-2 hours?
- Eat at least one fruit and vegetable?
- Stretch for at least 10 minutes?
- Do something nice for a family member?
- Check in on a teammate you haven’t heard from in a few days?
If the answer is yes, then good! You get a sticker. Now do it again today.
If the answer is no, then that’s okay! You have another opportunity today. Use it!
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
4×10 weighted push-ups
3×12 backpack tricep kickbacks
3×12 backpack bicep curls
3×10 backpack lateral raises
For push-ups: only do weighted if you can 15 push-ups from the ground with good form. If you can’t, then do 4×10 incline push-ups to build strength. Use a bed, chair, or other surface to do incline push-ups on. If you are doing them weighted, use a weight vest or a backpack.
For the other weighted backpack exercises, add weight to your backpack so the exercise is challenging but doable. You can add weight between sets if you like, but remember that proper form is more important than going heavy.
CONDITIONING
For time:
25-20-15-10-5
Burpees
50-40-30-20-10
Sit-ups
Do 25 burpees, then 50 situps. Then 20 burpees and 40 situps, then 15 burpees and 30 situps, etc.
COOLDOWN
Stretch for 10 minutes
HELPFUL LINKS
Incline Push-up Demo
https://www.youtube.com/watch?v=slkvBqMN1AM
Tricep Kickback Demo
https://www.youtube.com/watch?v=_lUW3T6QGuU
Backpack Bicep Curl Demo
https://www.youtube.com/watch?v=MHfGpQI3QOU
Backpack Lateral Raises Demo
https://www.youtube.com/watch?v=8-iryCyTCrQ
Burpees Demo
https://www.youtube.com/watch?v=TU8QYVW0gDU
Sit-Ups Demo
https://www.youtube.com/watch?v=HghGGudXuGM
Workout of the Day - 40820
Somewhere out there, someone is working harder than you.
Wednesday, April 8th 2020
REMINDERS
Yesterday, did you:
- Get 9+ hours of sleep?
- Train 1-2 hours?
- Eat at least one fruit and vegetable?
- Stretch for at least 10 minutes?
- Do something nice for a family member?
- Check in on a teammate you haven’t heard from in a few days?
If the answer is yes, then good! You get a sticker. Now do it again today.
If the answer is no, then that’s okay! You have another opportunity today. Use it!
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
For time:
10-9-8-7-6-5-4-3-2-1
Jumping lunges
Air squats
Do 10 jumping lunges (5 on each leg alternating), then 10 air squats, then 9 jumping lunges, then 9 air squats, etc.
ACCESSORY
3 sets:
30 backpack rows
50 flutter kicks (1,1)
For flutter kicks, (1,1) = do 50 on each leg.
COOLDOWN
Stretch for 10 minutes
HELPFUL LINKS
Jumping Lunges Demo
https://www.youtube.com/watch?v=6SFgE2_og_s
Air Squat Demo
https://www.youtube.com/watch?v=C_VtOYc6j5c
Backpack Row Demo
https://www.youtube.com/watch?v=P9HVkvG5CfI
Flutter Kick Demo
https://www.youtube.com/watch?v=FlSyYb18ff8
Workout of the Day - 040720
Somewhere out there, someone is working harder than you.
Tuesday, April 7th 2020
REMINDERS
Yesterday, did you:
- Get 9+ hours of sleep?
- Train 1-2 hours?
- Eat at least one fruit and vegetable?
- Stretch for at least 10 minutes?
- Do something nice for a family member?
- Check in on a teammate you haven’t heard from in a few days?
If the answer is yes, then good! You get a sticker. Now do it again today.
If the answer is no, then that’s okay! You have another opportunity today. Use it!
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
3 supersets
15 backpack tricep extensions
15 military push-ups
See “Helpful Links” at the bottom of the post for movement demos._
”Superset” = do both exercises back-to-back, then rest 1:00-1:30 between sets. So you do 15 tricep extensions and then go straight into the 15 push-ups, then rest and repeat 2 more times.
For the backpack tricep extensions, put enough weight in your backpack that 15 is challenging but doable. For the pushups, no knee push-ups allowed. If you can’t do 15 from the floor, elevate your hands on a chair, your bed, etc.
CONDITIONING
”Death by Burpees”
Every minute, do 5 burpees. Increase the amount of burpees by 1 each minute.
Example:
0:00 – 1:00 = 5 burpees
1:00 – 2:00 = 6 burpees
2:00 – 3:00 = 7 burpees
etc.
Keep going until you fail to complete a round. The last round you completed + number of burpees you did on the round that you failed is your score. I will be doing this one later tonight, I’ll post my score when I do!
CORE
3 big sets:
Deadbugs:
12 left leg only
12 right leg only
12 arms only (both)
12 left arm + right leg
12 right arm + left leg
then
30 alternating v-ups
Rest as needed between sets, no more than 2:00
COOLDOWN
Stretch for 10 minutes
HELPFUL LINKS
Backpack Tricep Extensions Demo
https://www.youtube.com/watch?v=N2zciaKwcnw
Military Push-up Demo
https://www.youtube.com/watch?v=chX1e2hT60M
Incline Push-up Demo
https://www.youtube.com/watch?v=slkvBqMN1AM
Burpees Demo
https://www.youtube.com/watch?v=TU8QYVW0gDU
Deadbug Demo
Honestly if you don’t know how to do these then you weren’t paying attention in practice
Alternating V-ups Demo
https://www.youtube.com/watch?v=tOI3r8VWMTM
Workout of the Day - 40620
Somewhere out there, someone is working harder than you.
Monday, April 6th 2020
Mindset Monday
There are a lot of swimmers out there who feel frustrated, powerless, and lost. They’re frustrated that their championship meets were taken away, and they never got a chance to put a year of hard work on display. They feel powerless because the pools are closed and they can’t train. They feel lost because we don’t know when everything will go back to normal.
Yes, the pools are closed. However, the door of opportunity remains open. It’s true that right now we don’t know when the pools will open again. It’s also true that they will open again. A lot of swimmers right now have given up on trying to workout at home, and will probably wait until the pools open to get back in shape. But, there’s also some swimmers who haven’t given up and are still training hard. When we have our next meet, your fitness will be tested. You get to decide, right now, how well you want to do on that test. You can choose to train once a week, twice a week, every day…I think you can figure out which will help you do better on that test.
If you have goals for next season, now is the time to start working towards them. Don’t wait. People who swim at meets wait. People who compete at meets are training now. There is nothing worse than having your fitness tested, coming up short of your goals and wishing “dang, I wish I had worked harder.”
Somewhere out there, someone is working harder than you. Don’t let them. Fight them. Work harder. Get stronger. If you do, you will be successful.
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
3 sets to failure, rest as needed
Backpack bicep curls
CONDITIONING
10:00 AMRAP (as many reps as possible WITH GOOD FORM)
10 sit-ups
10 reverse lunges (1,2)
10 plank commandos
10 jumping lunges (1,2)
For both lunges, (1,2) means do 10 total lunges aka 5 on each side.
CORE
3 sets (rest as needed between sets)
60 flutter kicks (1,2)
20 alt. knee-to-elbow crunches (1,1)
For flutter kicks, do 60 total kicks aka 30 on each side.
For knee-to-elbow crunches, do 20 on each side aka 40 total.
COOLDOWN
Stretch for 10 minutes
HELPFUL LINKS
Backpack Bicep Curl Demo:
Note: The demo shows a one-handed bicep curl. You can do either one or two handed, both are good.
https://www.youtube.com/watch?v=MHfGpQI3QOU
Sit-Up Demo:
https://www.youtube.com/watch?v=HghGGudXuGM
Reverse Lunge Demo:
https://www.youtube.com/watch?v=xrPteyQLGAo
Plank Commandos Demo:
https://www.youtube.com/watch?v=WhS4bHJWCac
Jumping Lunges Demo:
https://www.youtube.com/watch?v=6SFgE2_og_s
Flutter Kick Demo:
https://www.youtube.com/watch?v=FlSyYb18ff8
Knee-to-elbow Demo:
https://www.youtube.com/watch?v=R_JdACWtFSc
Workout of the Day - 40320
Today is FUN SOCK FRIDAY! Get your fun socks on!
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
5 Rounds For Time:
3 wall walks
20 plank shoulder taps (1,1)
40 sit-ups
(1:00 rest between rounds)
See the linked video for more on wall walks and how to scale them.
(1,1) means do 20 on each shoulder
ACCESSORY
150 flutter kicks (1,1)
NO HANDS UNDER BUTT
(1,1) means do 150 kicks on each leg.
COOLDOWN
Stretch for 10 minutes
Helpful Links:
Wall Walk Demo + Scaling Options
https://www.youtube.com/watch?v=G0yV_TbsY5c
Plank Shoulder Tap Demo
https://www.youtube.com/watch?v=WjNxvcBk1-8