Introduction

During these challenging times we felt as a club that it would be in your best interests to be provided with some extra guidance so that you can continue your swimming development over the next few weeks. Throughout these pages there is information on land conditioning that can be done in the confines of your own home, along with some Yoga (very beneficial!).

There will be help on hand to those that wish to undertake any running during this time by Coach James, as he knows some good local runs that may be of interest. Please email him  for further information.

Our friends over at 4FITT have also developed a challenge like 6 week home-training programme for you, should you wish to get involved and keep active. We are also lucky enough to be able to provide you with an extensive document direct from British Swimming on stretching at home. (Please click here for the  Athlete SelfManaging Document). In addition to this, our very own Ian Smith’s YouTube tutorials will be offered in your direction. 

All your squad coaches have been working hard behind the scenes to source some exceptional YouTube videos to further enhance any skills/drills that have been delivered to you on deck. 

The final part of the pack is to help you all pass the time with some fun swimming related quizzes. (You never know, there may be some prizes in it for those with the correct answers on our return!)

Please do remember though, this pack has been created to help inform you of the things you can still be doing whilst we are not training, it is by no means to instruct you to undertake all aspects.

The Coaching Team

Gym Sessions

Before undertaking any of the gym sessions/exercises attached and/or runs it is advised that you perform a general small warm up:

  • 5 minutes of General Blood Flow- skipping, jogging on the spot,
  • 20 x mountain climbers
  • 20 x Leg swings
  • 10 to each side Kneeling on all fours single arm to sky
  • 20 Dead bugs alternate
  • Back arch on all fours 5 times
  • 10 walk outs
  • 10 lunge with a stretch to the sky at bottom of lunge each side
  • 10 streamline squats
  • 10 squat jumps hold position 3 secs

4FITT Challenge – 

Download from this link

We may be able to source some prizes for those with the best results, as well as most improved!

 

Land Conditioning – 

Download from this link the  Fundamental Movement document. This document includes numerous progressions within exercises so can be facilitated by all squads.

 Dry-Land Exercises:

The video encompasses progressions again so that all squads are able to complete exercises.

Why it’s Important

Incorporating an element of dryland training into your workout routine is important for three main reasons:

  • Prevent Injury – corrects for muscle imbalances and weak core strength.
  • Increases Stroke Rate – allows you to take more strokes in less time with more power.
  • Improves Distance Per Stroke – more power application per stroke allows you to swim further with less effort.

The goal of any dryland program for swimmers is to become stronger and more explosive in the water while decreasing your risk of injury.

  • Focus on core stability and muscle engagement first.
  • If it hurts, stop!
  • Modify for mobility.
  • Be consistent

Core Workouts:

Below is the Senior Nationals ‘almost’ daily core routine. Feel free to give it a go!

100 crunches

3×10 Super-mans

3x30sec Super-man Swims

3x60sec Plank

3x30sec L-Side Plank

3x30sec R-Side Plank

5×20 Woodchops (build up weight each set)

3×20 Russian Twists

3×10 Turkish get ups + Slam (med ball)

3×10 Med ball roll outs

100 crunches

Those swimmers who are currently on their own individual Strength + Conditioning programmes are encouraged to continue with these as normal.

 

 

 

Yoga

A perfect way to help relieve some stress as well as aid your swimming development whilst out of the water is to perform some Yoga exercises. There is a link in this section to some free, swimming specific yoga workouts. Again, all abilities and all ages (even parents!!) will be able to get involved and channel their inner self.

http://www.swimmingspecificyoga.com/onlineyogaclassesforswimmers.html

A few reasons on how Yoga will benefit you these next few weeks are below:

  1. MOBILITY

Flexibility is one of the most common reasons yoga is beneficial. Yoga helps increase range of motion, but the quest for greater flexibility isn’t always a productive one.

Therefore mobility rather than flexibility should be the focus.

INCREASED RANGE OF MOTION + STABILITY = MOBILITY

 

  1. STRENGTH

Strength is important to increase the ability to generate force, support technical development and also reduce the risk of injury.

To move through the water effectively you need to have strength in different areas of your body as well as a strong connection throughout. 

  1. BODY AWARENESS

Developing greater body awareness helps us move more effectively and efficiently.

Yoga help the connection to the present moment through movement and breath. The connection between the two gives you an opportunity to listen to the body with greater clarity.

  1. WORKING WITH THE BREATH

As you all know, and are probably fed up of us telling you, Swimming is one of the only sports where you cannot breathe whenever you want. 

You can work more efficiently with your breath by creating an awareness of your breathing patterns and then manipulating that pattern. Through this process you learn greater breath control.

  1. RECOVERY

For swimmers to adapt to the stresses of training recovery is essential. This is an effective modality to enhance and aid the recovery process.

There are four main ways that a yoga practice for swimmers allows for this to occur:

  • Activates the Parasympathetic Nervous System
  • Reduces Stress
  • Releases Muscle Tension
  • Improves Sleep

This is going to be extremely beneficial to all, especially those who are stepping up there training routine in order to maintain their fitness.

  1. INJURY PREVENTION

Imbalances in the body can create vulnerability to injury. Although these are unique for each individual there are some imbalances that are commonly seen in swimmers; such as knees and shoulders.

Yoga can help create a better balance in the body. Enabling this balance is an important part of injury prevention. By focusing on developing specific strength, mobility, body awareness as well as enhancing recovery it enables you to support joints that may be vulnerable to injury and rebalance the body.

  1. THE MENTAL GAME

Developing strong mental skills is an important part of achieving success in swimming. Even though this is an accepted fact many don’t take the time to focus on them. 

Yoga is a practical way to develop a number of those including:

  • Self-Awareness
  • Relaxation
  • Self-Talk
  • Visualization (Imagery)

Stretching

As you will all be aware stretching is one of the most important recovery aids after and sometimes during, a session. There are a number of stretches that you will all know and will be your ‘go to’ stretch for each muscle.

To aid your stretching during these next few weeks, please refer to the attached document from British Swimming. This document has been used for the GB athletes for just under 10 years now. Please take every piece of information you can from this, as this kind of documentation doesn’t come around very often.

Guess what? You can now stretch in the shower!

In addition to the above, our very own Ian Smith has some video tutorials on stretching to give you the visual effect

Swimming Education

Each of the following videos are designed to help you visualise the correct technique that we are looking to replicate when we get back in the water. It is all information that you have been given on deck, but it is a way for you to view it at your leisure.

Dives:

Turns:

Underwater work:

Crossover Turn:

Motivational Videos:

and Head Coach John’s personal favourite:

Alongside the above videos Coach Sarah has been kind enough to offer some Science of the Body sheets to further enhance your swimming education as well as your academic education. These sheets will be distributed via email over the coming days.

Goal Setting: At this link, there is also an attached ‘Goal setting’ sheet that  Coach Chris , has kindly put forward. It is a perfect way for you to reflect on the season so far, as well as looking ahead to our return.

QUIZ TIME!

Swimming related wordsearch:

L P U L L B U O Y E T S
T D T S M E D L E Y U T
U Y R K I C K B G H O R
R O L I T M S A P Y L E
N E A F L T M S A P L A
S N I F R L T I D O U M
B N E O D E W C D X P L
C A K R A P T S L I R I
F E C M A S S T E C E N
S R T K H A R D U C T E
F R E E S T Y L E B A B
L A E E D S C U L L W R
S C T I C H O I C E R E
E E V S S S M A F E E A
A E B I O N D I S F D S
S N O R K E L T W S N T
Y L E T S G O A S S U C

FREESTYLE, BUTTERFLY, TURNS, DIVES, STROKES,

FINS, SNORKEL, SWIM, HYPOXIC, MEDLEY,

BASICS, UNDERWATERPULLOUT, STREAMLINE,

PULLBUOY, DRILL, KICK, IM, PADDLE, TEAM,

FORM, LETSGO, CHOICE, BREAST, BACK, SCULL,

FREE, BIONDI, SSS, DPS, EASY, HARD, RACE, REST Now, see if you can work out what the remaining letters spell:

As your coaching team, we would like to thank you for being a fantastic group of swimmers and for being so patient through this time. Just because we aren’t there coaching on the side doesn’t mean we won’t be working hard to ensure that when we start back we can all hit the ground running and make up for lost time.

We are only an email away should you need anything at all over the next few weeks.

Head coach John and fellow coaches James, Janet, Tom, Sarah and Steph can’t wait to be back on deck putting you through your paces once again!

Go Newcastle !!