Thursday, September 24th, 2020

RUNNING

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! :)

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

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

GMAC 09.12.2020 Time Trial Results attached.

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