Partners
Abbeycroft+Leisure
Culford+School
British+Swimming
Swim+England
East+Region+ASA
Suffolk+ASA
Revolution+Fitness
STC
Swim+Path
SwimMark
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”

 

Weeks 1-3

  WEEK 1 WEEK 2 WEEK 3
             
Monday Cardio  Core Circuit Mobility / Yoga
  Run or Bike        
      Cardio / Run Cardio / Run
Tuesday Lower Body HITT Map route Repeat last weeks route
      Time Yourself Beat last weeks time
       
Wednesday Upper Body & Mobility Lower Body HIIT Core
             
      Cardio / Bike Cardio / Bike
Thursday HIIT Abdominals  Map route Repeat last weeks route
    Time Yourself Beat last weeks time
             
Friday Mobility / Yoga Upper Body & Mobility Lower Body
             
             
Saturday Cardio  Cardio Upper Body
  Run or Bike HIIT Running    
             
Sunday RECOVERY RECOVERY RECOVERY
             

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.

Have a great weekend and thanks for your participation in week 1

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