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Home Workout: WEEKLY PLAN

Home Workouts......

Hopefully you have all had a chance to look over the information that was put out regarding planning your daily routines whilst we are not able to access the pool. 

Having a routine and managing your time is going to be vitally important in order for you to maintain some kind of normality and sanity whilst we are confined to our homes day to day and therefore, just as you would’ve previously dedicated time to you training needs in the pool, we are now expecting and hoping that you will show a level of commitment to home workouts out of the pool.

At the beginning of each week your weekly training plan will be posted on this website, you will be able to see what we are focussing on for each day of the week to come and you should also be able to view each specific plan day by day. We will also be putting together some short video clips for you to refer to which will demonstrate exercises in a bit more detail, you will have access to these via various social media platforms.

On some days we won’t necessarily follow a plan, you may just be asked to go for a run or follow a video such as a yoga class via an online link that you will be given.

Plans will be made user friendly and self-adjustable so that a wide range of our swimmers from all squads can get involved.

Equipment needs will be kept to a minimum as we will obviously be limited to what we have available in our own homes.

To keep content minimal and to avoid over complicating things, it is expected that you will use your normal poolside warm up routines for each home workout session. A copy of the land warm up routine can be found by clicking  HERE

Each session should take you between 20 & 30 minutes to complete. When comparing that to the amount of time you would normally spend in the pool, we do not feel that this is a huge commitment make and therefore expect that you will push yourselves hard and make it challenging. “If it doesn’t challenge you, it doesn’t change you”

 

CYCLE 1    Weeks 1-4

  WEEK 1 WEEK 2 WEEK 3 WEEK 4
    Session 6 Session 12 Session 18
Mon   Core Circuit Mobility / Yoga Quick HIIT
        Playlist Vid #3 & 4    
  Session 1 7:    Cardio / Run 13:   Cardio / Run Session 19
Tues Lower Body HITT Map route Repeat Session 7 Yoga / Balances
    Time Yourself Beat time Playlist Video #8
  Session 2 Session 8 Session 14 Session 20
Wed Upper Body & Lower Body HIIT Core Cardio 
  Mobility         Low intensity
  Session 3 9:    Cardio / Bike 15:   Cardio / Bike Session 21
Thur HIIT Abdominals  Map route Repeat Session 9 Full Body
    Time Yourself Beat time  
  Session 4 Session  10 Session 16 Session 22
Fri Mobility / Yoga Upper Body & Lower Body Low intensity 
  Playlist Vid #1 & 2 Mobility     Easy Walk/Bike
  Session 5 Session 11 Session 17    
Sat Cardio  Cardio Upper Body RECOVEREY
  Run or Bike HIIT Run        
               
Sun RECOVEREY RECOVEREY RECOVEREY RECOVEREY
               

The Videos for the for most workouts will be available to view via the WSSC Facebook page & the WSSC YouTube Channel

Week 1

TUESDAY 24TH MARCH (Session 1) LOWER BODY   Click HERE for a printable version VIDEO AVAILABLE ON WSSC FACEBOOK & YOUTUBE

WEDNESDAY 25TH MARCH (Session 2) UPPER BODY / MOBILITY   Click HERE for a printable versi on of Plan  VIDEO AVAILABLE ON WSSC FACEBOOK & YOUTUBE

There is also an explanation for the Mobility section available HERE

THURSDAY 26TH MARCH (Session 3) ABDOMINALS HIIT  Click HERE for printable version  VIDEO AVAILABLE ON WSSC FACEBOOK & YOUTUBE

The Videos for these workouts will be available to view via the West Suffolk Facebook page & the West Suffolk YouTube Channel

FRIDAY 27TH MARCH (Session 4)  SWIM SPECIFIC YOGA   As you can see from the plan/table above this is a specific day to focus on your Mobility. I have watched & worked through a bunch of 'swimming specific yoga' videos and complied a playlist on the West Suffolk YouTube channel for you to work through.....

Firstly I would like to direct you towards a very brief video which simply explains the difference between flexibility and mobility and how this should be viewed with regards to your swimming. I think it is important that you understand the point made in this video. This Video can be found HERE

The Yoga Class I would like you to follow for today (FRIDAY 27TH MARCH) is titled  YOGA FOR SWIMMERS, A CLASS TO INCREASE YOUR MOBILITY. Click this link to find it

SATURDAY 28TH MARCH (Session 5) CARDIO   We have this planned as a day to get some cardio in. We are simply asking all swimmers to get out, go for a run or a bike ride and get the heart rate elevated for a while.

In case you're not aware......There is a WSSC Aqua Runners & Aqua Riders club on the Strava App that many members have now signed up to. This is a great way to map your routes, measure your distance, time yourselves and compare yourselves to others as well as monitoring your own progresions. It can also add a competitive element to our running and cycling which im sure we can all agree is more than welcomed at this time.

SUNDAY 29TH MARCH    REST DAY 
 

 

Week 2

MONDAY 30TH MARCH (Session 6) CORE STRENGTH   Click HERE for Printable Version of Plan   VIDEO AVAILABLE ON WSSC FACEBOOK & YOUTUBE  

TUESDAY 31ST MARCH (Session 7) CARDIO/RUN   We Reccomend you plan a route to run and time yourself as you will be required to re-run this route next week with an intention to improve. Again if you download the Strava App this will take away the hassle as it does everything for you.

WEDNESDAY 1ST APRIL (Session 8) LOWER BODY   Click HERE for Printable Version of Plan  VIDEO AVAILABLE ON WSSC FACEBOOK & YOUTUBE

THURSDAY 2ND APRIL (Session 9) CARDIO/CYCLE  We Reccomend you plan a route to cycle and time yourself as you will be required to re-cycle this route next week with an intention to improve. Again if you download the Strava App this will take away the hassle as it does everything for you.

FRIDAY 3RD APRIL (Session 10) UPPER BODY  Click HERE for Printable Version of Plan  VIDEO AVAILABLE ON WSSC FACEBOOK & YOUTUBE

SATURDAY 4TH APRIL (Session 11) CARDIO HIIT RUN   If you want to try something different today. Go and find a stretch of ground around 50-60m long. If you can find a hill it would be great but any stretch will work.....  Using the distance of the chosen pathway you should SPRINT as fast as you can in 1 direction (up the hill) and walk back to the start (down the hill). The walk will be regarded as your rest time.......How many times can you complete this? give youself a target X10? X15? CHALLENGE YOURSELF!

SUNDAY 5TH APRIL    REST DAY 
 

 

Week 3

MONDAY 6TH APRIL (Session 12) YOGA SESSION The 2 Yoga Classes I would like you to follow today are titled MOBILIZE YOUR BACK & 3 POSES TO IMPROVE YOUR THORACIC SPINE MOBILITY  click titles to see videos. These are only short videos so repeat exercises or spend longer holding positions to get more out of it.

TUESDAY 7TH APRIL (Session 13) CARDIO/RUN   ReRun the route you took last Tuesday. Push youself harder and improve on your time......Again if you download the Strava App this will take away the hassle as it does everything for you.

WEDNESDAY 8TH APRIL (Session 14) CORE STRENGTH  Click HERE for Printable Version of Plan  VIDEO AVAILABLE ON WSSC FACEBOOK & YOUTUBE

THURSDAY 9TH APRIL (Session 15) CARDIO/CYCLE  ReCycle the route you took last Thursday. Push youself harder and improve on your time......Again if you download the Strava App this will take away the hassle as it does everything for you.

FRIDAY 10TH APRIL (Session 16)  LOWER BODY  Click HERE for Printable Version of Plan   VIDEO AVAILABLE ON WSSC FACEBOOK & YOUTUBE

SATURDAY 11TH APRIL (Session 17) UPPER BODY  Click HERE for Printable Version of Plan  VIDEO AVAILABLE ON WSSC FACEBOOK & YOUTUBE

SUNDAY 12TH APRIL     REST DAY

 

 

Week 4 (Transitional Week, lower intensity with added recovery)

MONDAY 13TH APRIL (Session 18) QUICK HIIT   Click HERE for Printable Version of Plan   VIDEO AVAILABLE ON WSSC FACEBOOK & YOUTUBE

TUESDAY 14TH APRIL (Session 19) YOGA & BALANCES Playlist Video #8 Click HERE for link to video

WEDNESDAY 15TH APRIL (Session 20) Low Intensity CARDIO Take yourself out for a nice leisurely walk, run or bike but keep it low intensity.

THURSDAY 16TH APRIL (Session 21) FULL BODY WORKOUT  Click HERE for Printable Version of Plan   VIDEO AVAILABLE ON WSSC FACEBOOK & YOUTUBE

FRIDAY 17TH APRIL (Session 22) Low Intensity CARDIO Take yourself out for a nice leisurely walk, run or bike but keep it low intensity.

SATURDAY 18TH APRIL     REST DAY

SUNDAY 19TH APRIL      REST DAY

 

CYCLE 2    Weeks 5-8

LINKS TO DETAILED PLANS

SESSION #

1.     2.     3.     6.     8.     10.     14.     16.     17.     18.     21.  

  April 20th - 26th April 27th - May 3rd May 4th - 10th May 11th - 17th
  WEEK 5 WEEK 6 WEEK 7 WEEK 8
               
Mon Lower Body HITT Core Circuit Mobility / Yoga Quick HIIT
  Repeat Session 1 Repeat Session 6 Playlist video 9 & 10   Repeat Session 18
    Cardio / Run Cardio / Run    
Tues Mobility / Yoga Map route Repeat last weeks route Yoga / Balances
  Playlist video 5 & 6 & 7 Time Yourself Beat last weeks time Repeat Playlist Video 8
  Upper Body &     Cardio 
Wed Mobility Lower Body HIIT Core Low intensity Run
  Repeat Session 2 Repeat Session 8 Repeat Session 14 or Walk
  Cardio  Cardio / Bike Cardio / Bike  
Thur Low intensity Run Map route Repeat last weeks route Full Body
  Cycle or Walk Time Yourself Beat last weeks time Repeat Session 21
    Upper Body &     Low intensity 
Fri HIIT Abdominals  Mobility Lower Body Long Easy Walk 
  Repeat Session 3 Repeat Session 10 Repeat Session 16 or Bike
  Cardio Cardio         
Sat Run HIIT Low intensity Cycle Upper Body RECOVEREY
  Repeat Session 11 or Walk Repeat Session 17    
               
Sun RECOVEREY RECOVEREY RECOVEREY RECOVEREY
               

 

CYCLE 3    Weeks 9-12  Home Workout Plans (Video Uploads) are made slightly harder in this cycle please see the updated detailed plans below & follow cycle 3 videos on social media.

NEW LINKS TO DETAILED PLANS

SESSION #     1.     2.    3.    6.    8.    10.     14.     16.     17.    18.     21.    

  May 18th - 24th May 25th - 31st June 1st - 7th June 8th - 14th
  WEEK 9 WEEK 10 WEEK 11 WEEK 12
               
Mon Lower Body HITT Core Circuit Mobility / Yoga Quick HIIT
  Repeat Session 1 Repeat Session 6 Playlist videos 2, 3 & 4   Repeat Session 18
    Cardio / Run Cardio / Run    
Tues Mobility / Yoga Map route Repeat last weeks route Yoga / Balances
  Playlist video 12 & 13 Time Yourself Beat last weeks time Playlist Video 14 & 15 
  Upper Body &     Cardio 
Wed Mobility Lower Body HIIT Core Low intensity Run
  Repeat Session 2 Repeat Session 8 Repeat Session 14 or Walk
  Cardio  Cardio / Bike Cardio / Bike  
Thur Low intensity Run Map route Repeat last weeks route Full Body
  Cycle or Walk Time Yourself Beat last weeks time Repeat Session 21
    Upper Body &     Cardio 
Fri HIIT Abdominals  Mobility Lower Body Low intensity Cycle
  Repeat Session 3 Repeat Session 10 Repeat Session 16 or Walk
  Cardio Cardio         
Sat Run HIIT Low intensity Cycle Upper Body RECOVEREY
  Repeat Session 11 or Walk Repeat Session 17    
               
Sun RECOVEREY RECOVEREY RECOVEREY RECOVEREY