Another Core Exercise: Turkish Get-Up

 

Should be learned w/o weight and done w/precision.

 

Very good overall body weight exercise, especially for core work.

 

Excellent strength training add-on for breaststrokers.

Another from Mudskipper Blog

We don't spend nearly enough time improving our flexibility.  Now's our chance, right?!?!

It's time to add some stretching to your dry-land routine.

How about gradually improving your flexibility over the course of the next few months?

We've watched swim videos from The Race Club (Gary Hall Sr.) and GoSwim (Glenn Mills).  Below are a couple of stretching videos from Hall & Mills.

Here are today's suggestions:

From Mudskipper Blog

In a dry-land training routine yet?

If you are, this info may help you supplement what you're already doing.

If you aren't, it might be exactly what you need to get moving!

Nicole Harmon is the head age group coach at northern Virginia's "The FISH" swim program.  She shared her Coronavirus Dryland Program via the American Swimming Coaches Association.

The program is a four-day cycle with rotating foci, including a recovery day.  There's also a glossary of sorts at the end of the pdf, so you'll be up to speed with Nicole's terminology.  Outstanding stuff!!!

Reminder:  Our president, governor, county judge, and mayor have imposed tighter restrictions, further limiting our ability to get "out and about".  Do as much as you can without getting in trouble with them!!

Here is today's suggestion:

Coronavirus Dryland Program

Tubing

Just posted this on the high school blog:

While we're out of the water, y'all are doing those dry-land exercises on the March 13 post, right?

If you're doing resistance training at home and need some gear, here are a few links that might help:

Amazon

SwimOutlet

Lane Gainer

Note:

I buy all our tubing from Lane Gainer.  They're a small business that's very customer friendly!

Now What?

As long as the City of BC continues operating the pool, we'll keep our little group in the water.

Whether it's in addition to our water work, or in place of it, below is a link to swim exercises y'all should be working on OYO.  Some will look very familiar, as this program is one I've taken things from these past few years.

Carmel Swim Club YouTube

Spring Dry-Land

Our high schoolers have incorporated various exercises to improve our strength and make us less prone to injury.

Use the month of March to begin working on the exercises in the videos below.

We will be doing some group dry-land training before swim workouts beginning in April.

Crawl Series


Chop Series


Hip Series


Various Planks (stick with the more basic ones)


Penguin Crunches


Legs Up Crunches


Superman

Dry-Land OYO

I'm going to throw a lot out here and hope y'all can do this on your own.

Y'all have wheels & jump ropes and have been using them, right?

During high school season, our crawl series went well in the gym.  Unfortunately, the pool deck has gotten worse since we did our crawls there a couple of years ago.

We use the same Crawl Series as Carmel, Indiana:


Beyond our regular set of Planks, here are some variations (not so sure about last few):


Check your email for a Crunches checklist.

As with the planks, start out just a little on the conservative side and gradually build up.

Below are a few videos to help you learn proper technique.

Penguin:


Chair:


Legs up:


Superman:


Regular, streamline, and flutter kicking should be self-explanatory.

UT Swimming Strength Coach Trey Zepeda on crunches:

Shoulder Maintenance

Next Week

We'll start our summer schedule next week.

Warm-up assignments for the meet should be posted on the Gulf Swimming site Monday.

For dry-land (starting Tuesday), please just wear shorts, shirts, socks, & shoes.  We'll start out simple and build from there.

If we don't have our team shirts by Thursday, I'll ask ShAC to bring them to the meet for us.

Use extra time Friday evening to get packed for the meet.

Monday

Swim 5-7 p.m.

Tuesday

Swim 7-9 a.m.
Dry-Land 5-5:30 p.m.
Swim 5:30-7 p.m.

Wednesday

Swim 7-9 a.m.
Dry-Land 5-5:30 p.m.
Swim 5:30-7 p.m. 

Thursday

Swim 7-9 a.m.
Dry-Land 5-5:30 p.m.
Swim 5:30-7 p.m. 

Friday

Swim 7-9 a.m.
Dry-Land 5-5:30 p.m.
Swim 5:30-6:30 p.m.

Saturday

SWAT LC Open

Sunday

SWAT LC Open

Shoulder Maintenance

Don't wait, start doing shoulder maintenance TODAY!!

Dry-Land Addition

We'll be adding jump rope to the 20-minute routine (after dips).

We'll add front plank w/kick (20:50 on video) to the station routine.

Notes

By now, y'all are into a routine and are able to:

1. take care of school work,
2. eat right,
3. get enough sleep, and
4. train regularly.

September was quite an adjustment, but we got through it and are ready to ramp up the training!

I'll have an October schedule ready to go shortly.  Watch for an email with that.

If you're not in a structured dry-land program (high school team), I hope you've gotten your own off the ground.  So far, we should be doing plenty of planks, pushups, situps (crunches), dips, pullups (flex arm hangs), and wheels.  Let's add jumping rope to your routine.  Be sure to wear a good pair of tennis shoes.

Need healthy snack ideas?  Head over to GWG's site for a list of thirty (30) from dietitian Julie DuBois here.

It looks like we need a little more variety on our backstroke drills.  If you're in a rut, why not add 3-3-3, double arm, or 1-arm drills?  Also, the Popov drill y'all do for freestyle is a great drill for backstroke as well.

 

Wheels & Dips

Loaner wheels are ready!  They're not pretty, but they work.

I'll bring a few sets to morning workout to send home with y'all.


Time to add dips to your dry-land routine.  We'll go over those in the morning as well.