News

Catherine Ferguson

How high and far can you leap ? Jump Challenge: 1) Broad Jump test - Place two feet level and on a straight line Jump as far forward as you can and put down a marker where you land Try 6-8 more times to beat that jump! 2) Vertical Leap test Place two feet together and try a two footed standing jump Find something that is high enough that you can just touch it. Try 6-8 more times to touch it Enjoy! WSC Committee

Catherine Ferguson

Week 10 Challenge: Core team challenge: Can you survive this Core Challenge ? LINK

Catherine Ferguson

This Weeks challenge: ‘Till You Can’t’ Pick 4 exercise i.e. Push ups, sit ups, squat, lunges Needs to be non stop, in a row and continuous Start and go until you can’t physically do any more! Record each result – how many minutes did you manage ? Repeat 5 days later

Catherine Ferguson

This Weeks challenge: The MURPH (ISH) CHALLENGE: This has been adapted from the original ‘Murph Challenge’ which is undertaken timed and with a 20 pound weight vest ! (Feel free to google the origins of this workout!) 15YEARS AND OVER 12-14YEARS OLD 11 AND UNDERS 1600M RUN 1200M RUN 1000M RUN 100 PULL UPS* 70 PULL UPS* 40 PULL UP* 200 PUSH-UPS 120 PUSH-UPS 60 PUSH-UPS 300 SQUATS 200 SQUATS 100 SQUATS 1600M RUN 1200M RUN 1000M RUN *See below for the alternatives to Pull-Ups You can break the exercises...

Catherine Ferguson

This weeks challenge is a Squad event to see who can climb the Eiffel Tower first and also if you can beat your time from week 1! The Eiffel Tower consists of 108 flights of stairs (upwards only 1665). Each member of your squad, including coaches, will need to complete 1665 stairs and send us a picture when completed including your name and squad. So if you have 13 stairs divide 1665 by 13. The first complete squad to climb will be crowned winners. As the French would say ‘on...

Catherine Ferguson

Can your core cope with the Baby Shark Challenge? Baby shark Challenge : https://www.youtube.com/watch?v=HZARQglXXP0 Swimmers – have a go completing the above ( watch on youtube) and send in your video clips to Kerry as normal (wokingsc.kerry@gmail.com) Parents – this challenge comes with a warning ...... that once played the song stays with you for days! WSC Committee

Catherine Ferguson

Week 5 Challenge will test your core to the full! How many sit-ups and/or leg raise and/or V-sits can you do in 3 min? As normal send us in your video evidence or just the number! WSC Committee

Catherine Ferguson

Have a look at the video - https://youtu.be/41N6bKO-NVI If you are struggling with push ups then please change to half push ups (on your knees) or as a plank where you go up to your hands and down to forearms again. We look forward to seeing your results! WSC Committee

Woking SC Webmaster

Although we posted about Ray's passing last month, we have recently heard some sad news about Janet Hedger as well and our thoughts are very much with their family at this time. Janet Hedger - Life Member of Woking Swimming Club It is with great sadness that we announce the passing of Janet Hedger, Ray's wife. Janet fell ill following Ray's funeral and after a short illness passed away on Sunday 5th April. Like Ray, Janet was a huge supporter of swimming, a qualified teacher herself who then went on...

Catherine Ferguson

Competing in squads for this week’s challenge. Everyone is time limited to 1 hour of running in the week where they need to rack up as many miles as they can. The hour can be run all in one go (good luck) or over a number of days. All you need to do, is add up how many miles you have run, as you go or as you finish the hour. Some good milestones to bear in mind are: 21 miles = The Channel 26 miles = A Marathon 54...