Exercises, Videos & Quizzes

Exercises, Videos, History, Education and Quizzes

Click on one of the Tabs for the information

Exercise Videos - categorised by session/Group for ease of viewing, but please feel free to review and have ago at any of the sessions

Wednesday 6th May - Double leg raise to broom handle Standing Stork (wobbly) - All Groups

Monday 4th May - Exercises and Update plus plank crab & lying pec flys - All Groups

Wednesday 22nd April - Update plus Front and Lat Raise Exercises - All Groups

Monday 20th April - Update plus Prisoner Squat - All Groups

Wednesday 8th April - Update (no exercises) - All Groups

Monday 6th April - Update plus Internal & External shoulder rotation (standing and prone) and leg scissors exercises - All Groups

Wednesday 1st April - Daily update no exercises but verbal explanation of form: Chasse squats; Streamlined stretches; Thoracic 4 point kneeling rotations; Glute bridges; Squats & Lunges; Sit ups; Leg raises; Plank; Russian twists; Bicycles; Heel flicks; High knees; Mountain climbers; Tree hugger stretch; Calf stretches; Quad stretch; Hamstring stretch - All Groups

Monday 30th March - Update no exercises - All Groups

Wednesday 25th March - Update plus Prime exercises: 4 simple PRIME exercises for pre-pool Box press ups; Standing swimmer pulse with band; Zombie squat; Split squat - All Groups

Monday 23rd March - Update and heart raiser exercises: Step ups; High Knees; Heel flicks; Chasse squats; mountain climbers; spiderman switches (hips too high) - All Groups

Thursday 7th May - Update including Pass the Swim Hat and spotty dog - All Groups

Thursday 30th April - Exercises Military press to overhead, swimmer on front, plank marching & walking lunges - All Groups

Thursday 23rd April - Exercises and Update - All Groups

Tuesday 21st April - Update plus Superman Open Ups Demo - All Groups

Thursday 13th April - Update plus Knee & Ankle extensions combination and Glute bridge 2 up 1 down - All Groups

Thursday 9th April - Update plus Knee & Ankle extensions combination and Glute bridge 2 up 1 down - All Groups

Tuesday 7th April - Update plus walk outs to plank & Downward Dog exercises - All Groups

Thursday 2nd April - Update plus 2 up 1 down Glute bridge

Tuesday 31st March - Update plus Activation exercise Serratus punch - All Groups

Thursday 26th March - Daily update Advice on routine, plus Goblet squat (poor demo); Lunges; Curtsy squat (keep standing leg more vertical than demo); Sit ups with twists; Leg raises; Bicycles exercises - All Groups

Tuesday 5th May - Update (no exercises) - All Groups

Friday 1st May - Update (no exercises) - All Groups

Thursday 30th April - Update (no exercises) - All Groups

Wednesday 29th April - Update (no exercises) - All Groups

Tuesday 28th April - Update (no exercises) - All Groups

Monday 27th April - Update (no exercises) - All Groups

Sunday 26th April - Update (no exercises) - All Groups

Friday 24th April - Update (no exercises) - All Groups

Saturday 18th April - Update (no exercises) - All Groups

Friday 17th April - Update (no exercises) - All Groups

Monday 13th April - Update (no exercises) - All Groups

Friday 10th April - Update (no exercises) - All Groups

Saturday 4th April - Update plus standing neutral row with band exercise - All Groups

Sunday 22nd March - Update plus Full body stretch down demonstration of all exercises - All Groups

Saturday 21st March - First daily update post pool closure with suggestions around routine and rationale behind our approach - All Groups

Your Exercises

Examples of Club Members Doing Their additional Exercises

 

Jack and Ed Eastaff

 

 

Mark and Owen Strakosch Bike Rides

   

 

Vicky Ayles Bike Rides

 

 

Tamsin - Home Built Salmon Ladder

 

 

Geoff - Own Exercise Regime

 

 

Steve Hard at It

History Lessons

Articles of Swimming History

Part 1 - 1976 Olympic Games

As we all enter a period of being kept at home, I thought it might be an idea to look at some of the history of our sport and to show newcomers there was a time before the 2012 Olympics and Michael Phelps. I start with something from the 1976 Olympic games when I was just 19: A time when the US dominated swimming but a young Scot, David Wilkie, upset the order of things. Enjoy

Part 2 - 1976 Olympic Games

The second video in the 'history series'. Do you recognise any of the coaching team in the reaction of Laurie Lawrence to his swimmer's win at the Olympics:

Part 3 - Anita Lonsborough Rome Olympics 1960

The second video in the 'history series'. Do you recognise any of the coaching team in the reaction of Laurie Lawrence to his swimmer's win at the Olympics:

Part 4 - Brian Brinkley Olympics 1976

Brian Brinkley was a fly and free swimmer who competed at many major games and actually taught our own Mark Strakosch in his younger days. He went on (Brian that is) to be a excellent tutor for swimming and teacher / coach after his successful swimming career. Here he represented the GB 4 x 200 free at the 1976 Olympics and the relay squad collected a silver medal:

Part 5 - Olympics 1936

Mens 100m Free from the 1936 Berlin Olympics. A couple of interesting points: 1) no tumbles at half way 2) they would all be disqualified today for their costumes as they are not allowed to cover above the waist for the men:

Part 6 - Olympics 1936 - Evolution of Breaststroke & Butterfly

This video is from the '36 Olympics and at this stage there were only 3 strokes but the double overarm recovery had been introduced on Breaststroke, stil with a breaststroke type kick. I'm not sure but it looks as though some swimmers changed during the race. Watch the underwater shots of the Japanese swimmers arms, not how we teach it today. In the tank at the end the fly swimmer also looks a long way forward, dropping his hips as we know:

Part 7 - Alex Popov - Olympics 1992

The great Alex Popov winning 2 golds at Barcelona Olympics. I am fortunate to have both visited Barcelona, including the Olympic Stadium, and met Alex Popov. A giant of a man physically and as a human being. He spent a good 10 minutes talking to me at the Olympics in 2012 having just presented the 200m Breaststroke medals including to Michael Jamieson and asked if I had any swimmers at the Games!!

Educational Information

Educational Videos and Information

Tuesday 5th May - Education segment 8 Injury Prvention by Charlotte - All Groups

Thursday 23rd April - Education segment 7 The importance of Competition Warm down - All Groups

Friday 21st April - Educational 6 R&R and the 7th Stroke - All Groups

Friday 10th April - Optimal Athlete Development Framework Part 1 - All Groups

Thursday 2nd April - Nutrition on race day - All Groups

Friday 27th March - Education plus mental & physical health guidance - All Groups

The Biggest Mental Mistake Made by Coaches and Athletes

How to prepare our swimmers. This has been posted before but at this time it's as crucial as ever. Let's all put goals together to be as healthy, physically and mentally as possible when we get back in the pool:

Inventive Ways of Training and Having Fun

BSC Pass the Swim Hat

Mia hard at work

Club Quizzes & Games

Snakes & Ladders 3rd April

Congratulatons to Euan, Austin & Caitie for winning the inaugural 3 games of BSC Snakes and ladders. I hope you enjoyed it and judging by the hilarity on mic I think you did. Sadly you missed the point that you were supposed to let the coach win at least one game :). Thanks to Kate, Rachel, Izzy Mac, Rob, Seren, Mia (& sister), Elizabeth, Lydia, Julie, Lara & Jess for joining in and it was lovely to see Zander on line too. I had fun. Hope you did too

Kahoot - Children's Movies & Books Quiz

Final Scores      
Rank Player Total Score (points) Correct Answers Incorrect Answers
1 Lara 20066 17 3
2 Nell 16747 16 4
3 Rachel 15266 14 6
4 Felicity 14531 14 6
5 Lara Connell ?? 12156 12 8
6 Daisy 11870 12 8
7 mia :))) 11339 11 9
8 Kate 10623 11 9
9 Lydia W 10492 11 9
10 Caitie ???????? 10367 11 9
11 Geoff 7314 8 12
12 Christine 6072 7 13
13 Darshan 0 0 20
14 mia :)) 0 0 20

Kahoot - VE Day Quiz

Final Scores      
Rank Player Total Score (points) Correct Answers Incorrect Answers
1 Destiny 11378 12 7
2 Daisy 9251 10 9
3 Caitie 8750 9 10
4 Geoff 8749 9 10
5 Euan 8452 9 10
6 Kate 7572 9 10
7 Lara and Nell 7196 7 12
8 Izzy Mac 7134 8 11
9 Lydia W 5802 7 12
10 Lara Connell 5439 6 13

Kahoot - Swimming Questions Scores

Final Scores      
Rank Player Total Score (points) Correct Answers Incorrect Answers
1 Millie Harrison 17637 16 4
2 Seren&Rob Diehl 17129 15 5
3 Izzy Mac 17104 15 5
4 Issy S 16017 15 5
5 Elliss  MacNab 15467 14 6
6 Ish Rahim 15379 14 6
7 Izzy Sansom 15142 16 4
8 04653447 14828 11 9
9 Tamsin Moren 14529 14 6
10 Charlotte 14404 13 7
11 Lydia Wisely 13979 13 7
12 Evie 12667 12 8
13 Daisy 12165 12 8
14 Caitie walters 11716 11 9
15 Jen Hanley 11566 12 8
16 Kate Hopper 11314 11 9
17 Coach Geoff 11251 10 10
18 Rachel Little 10903 11 9
19 Lara Connell ?? 10890 10 10
20 Emily Grossman 10808 11 9
21 Lara Coster 10801 10 10
22 Daniel Chenn 10729 10 10
23 Austin & Julie 10127 11 9
24 David Graham 9117 9 11
25 FraserWTBatey 8953 10 10
26 Emilia Q 8401 10 10
27 G barrett 7581 9 11
28 Elev 7464 8 12
29 Eric Batt 7151 8 12
30 Cam MacDonald 1951 2 18

Kahoot - Music Questions Scores

Final Scores      
Rank Player Total Score (points) Correct Answers Incorrect Answers
1

Jack Eastaff

18163 14 1
2 Felix Armond 15647 13 2
3 Issy Soulsby 15327 13 2
4 Lara Coster 14766 12 3
5 Izzy Sansom 13953 13 2
6 Cameron MacDonald 13703 12 3
7 Phoebe & Martha 13240 11 4
8 Tamsin Moren 13113 11 4
9 Daisy Laing 12865 11 4
10 Oliver Bennett 11894 11 4
11 Seren & Rob Diehl 11866 11 4
12 Geoff Wood 11527 10 5
13 Euan Donald 11440 11 4
14 Rachel Little 11128 11 4
15 Lara Connell 11053 10 5
16 Selina ? 11017 10 5
17 Emily Head 10992 10 5
18 Louisa Miles 10702 10 5
19 Riley Milne 10565 10 5
20 Destiny Carnell 10328 10 5
21 Edward Eastaff 10040 10 5
22 Clements Family 9665 9 6
23 Caitie Walters 9628 9 6
24 Peter lever 9602 9 6
25 Mia Wollington 9587 9 6
26 Sophie Davies 9040 9 6
27 Eric Batt 9028 9 6
28 Victoria Ayles 8977 9 6
29 Millie Harrison 8679 8 7
30 Izzy Mac 7564 7 8
31 Lydia Wisely 6950 7 8
32 George Barrett 6827 7 8
33 Kate Hopper 5980 6 9

Hall of Fame - famous people that have met our athletes

Tina Dietze meets Zac

Karen Bardsley meets Caitie

Kate and Penny Richardson-Walsh meet Josie & Penny

Serena Guthrie meets Mia

Rebecca Adlington meets Zac

Mark Foster meets Seren

Helen Glover meets Austin

Mo Farah meets Ciara