News and Announcements

Mindset Monday - 061520

Posted by Max Lucas at Jun 15, 2020 4:16PM PDT ( 0 Comments )
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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!

FUN SOCK FRIDAY - 061220

Posted by Max Lucas at Jun 12, 2020 9:09AM PDT ( 0 Comments )
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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

Rest Day - 061120

Posted by Max Lucas at Jun 11, 2020 2:40PM PDT ( 0 Comments )
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THEME OF THE WEEK: IF YOU CAN’T SEE THE LIGHT AT THE END OF THE TUNNEL, FIND THE LIGHT WITHIN YOURSELF

Thursday, June 11th 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.

EAT HEALTHY FOOD & BE PRODUCTIVE

  • If you haven’t eaten any fruits or vegetables today, eat some! If you already have, eat some more before you go to sleep tonight
  • Do something productive today that you have been putting off! Clean your room, do laundry, do homework, help do dishes or another chore. Put on some good music and get to work!
  • Stretch for 10-15 minutes! Work on your flexibility!
  • If you’ve been stressed or depressed, do something that helps make you feel better. Listening to music you like, watching a funny movie, reading a good book, talking with a friend, playing a board/card game with a friend or family member, or doing something productive are all things that usually help me feel better.
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Workout of the Day - 061020

Posted by Max Lucas at Jun 10, 2020 1:20PM PDT ( 0 Comments )

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

Wednesday, June 10th 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
10 rounds for time:
3 burpees
3 lunges (1,1)
3 air squats
3 broad jumps
3 air squats

(1,1) lunges means do 3 on each side aka 6 total lunges.

The goal is to stay moving, try to manage your breathing/heart rate. If you find yourself out of breath, try to slow down your pace but keep moving. If you need to take breaks, try not to rest for more than 10 seconds at a time.

MORE CONDITIONING
10-9-8-7-6-5-4-3-2-1
Backpack ground-to-shoulder
Hand-release push-ups

For this workout, you do 10 of each movement, then 9, then 8, and so on until you finish with 1 of each. Same strategy as the workout above: try to stay moving and take short breaks if needed. Focus on engaging your legs, core, and arms on the backpack ground-to-shoulder. They are a full body movement! See the video below for demonstration.

COOLDOWN
Stretch for 10 minutes

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

Lunges
https://www.youtube.com/watch?v=hz8peHvkAdk
(doesn’t matter where your hands/arms are)

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

Broad Jumps
https://www.youtube.com/watch?v=MwiI72uFzNI
(You don’t have to turn around after each jump, but you can if you want—doesn’t matter)

Backpack Ground-to-Shoulder
https://www.youtube.com/watch?v=u2lvS4EIbFw

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

Workout of the Day - 060920

Posted by Max Lucas at Jun 9, 2020 11:47AM PDT ( 0 Comments )
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THEME OF THE WEEK: IF YOU CAN’T SEE THE LIGHT AT THE END OF THE TUNNEL, FIND THE LIGHT WITHIN YOURSELF

Tuesday, June 9th 2020

STICKER SHEETS
New sheets are up! They are attached to the bottom of this post!

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
Practice for 10-15 minutes

Try to learn a new skill, or practice something you are not very good at. There are many different things you could work on here, so I’ll list a bunch: handstands, plank variations, pushup variations, pull-ups, jump rope, sports practice (lacrosse, soccer, frisbee, baseball, football, volleyball, etc). I’m pretty sure no one including myself is a master at everything on that list, so pick something and work on it!

CONDITIONING
4 rounds for time:
Run 200m (if you don’t know how far that is, just run for 0:30 then turn around and go back to where you started)
20 alternating v-ups (1,2)
20 backpack push press (or dumbbell/KB push press)

The goal is to stay moving and to make each movement a good one! Meaning, have good form for every rep! Proper form is more important than going fast. But if you can do both then that’s even better! See videos below for form demos. The weight in your backpack should be enough that is challenging but you shouldn’t be doing more than 4 sets of push press (5-5-5-5) per round. If you can only do 2-3 push presses before taking a break, your weight is too heavy.

COOLDOWN
Stretch for 10 minutes

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

Backpack Push Press
https://www.youtube.com/watch?v=Do4ZXswhq_s

The document JUNE_8_-_JUNE_14.pdf was attached to this post.