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4 × 800m at an easy-moderate pace
Rest 1:00 between sets
800 meters would be two laps around a track, or roughly four laps around the parking lot at the pool. It should take roughly somewhere around 4-6 minutes per 800m. If you can’t figure out a way to measure distance, you can run 4 × 4:00 ez-mod pace instead. Keep your running pace between easy and moderate, and try to be consistent for all four sets. If you are an experienced runner or have been running several times per week, you can run these moderate to fast if you want to.
My times were 3:56/3:58/3:58/3:36. I ran the first 3 moderate and decided to run hard on the last set to see what my time would be at a fast pace, so I have that information for future workouts.
As we discussed on zoom this past week, make sure to warm up and cooldown/stretch before and after! :)
Team dryland warm-up, about 10 each
- Calf stretch
- Knee hug
- Quad stretch
- Single leg RDL
- Open the gates
- Close the gates
- Lunge and reach
- Heel/toe stretch
- Arm circles
- Dynamic squat stretch
- Horizontal arm circles
20 weighted lunges (1,2)
20 weighted squats
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.
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.
Stretch for 10 minutes
Backpack Floor Press
Military Push-up Demo
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
Proper Pul in Breaststroke by TYR
Breaststroke Kick with Rebecca Soni – The Race Club
Breaststroke Technique Summary – Skills NT Swimming
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