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
