At Home Practices

If you are unable to attend practice due to illness, appointments, snow day, or other reason, please choose one of modules below to complete at home.

Complete the workout for that day.
Watch the video and take notes on how to apply aspects of the video into your swim.

Virtual Practices Week 1

Monday - Cardio & Freestyle

Workout: 5 times through with 2 minutes rest in between each time through

Video: It is so important to swim smooth in Freestyle. Big fan of drills 1, 2, and 5.

Tuesday - Legs & Backstroke

Workout: 5 times through with 2 minutes rest in between each time through

Video: focus on long legs while kicking and rolling your whole body to get your shoulder out of the water

Wednesday - Cardio & Freestyle Breathing

Workout: 5 times through with 2 minutes rest in between each time through

Video: focus on the second half of the video where he is using his FULL body to breath and not turning his head

Thursday - Core & Fly

Workout: 5 times through with 2 minutes rest in between each time through

Video: Basic butterfly stroke. I recommend a keeping your arms wider apart when entering the water

Friday - Cardio & Shoulder Injuries

Workout: 5 times through with 2 minutes rest in between each time through

Video: Shoulder hurts during practice? Don't worry about the technical anatomy just focus on the stretches, exercises, and technique adjustments.

Saturday - Burpee Challenge

How many Burpees can you do in 15 minutes?

Virtual Practices Week 2

Monday - Cardio & Starts

Workout: 5 times through with 2 minutes rest in between each time through

Video: Watch for getting faster starts off the block

Tuesday - Core & Kick

Workout: 4 times through with 2 minutes rest in between each time through

Video: Watch for tips on effective flutter Kick. Notice how much she emphasizes engaging the core. So much of your balance in the water starts from your core which is why it is always important to focus

Wednesday - Cardio & Turns

Workout: 5 times through with 2 minutes rest in between each time through

Video: Improving open turns for breaststroke & butterfly

Thursday - Core & Backstroke

Workout: 4 times through with 2 minutes rest in between each time through

Video: Backstroke catch. Watch the position of his elbow when he fixes his stroke

Friday - Full Body & Breaststroke

Workout: 1-2x times through with 2 minutes rest in between each set

Video: Full overview on each part of Breaststroke

Saturday - Pushup Challenge

Start in a low pushup position.

Listen to the song.

When it says up, push up

When it says down, come back down.

See how long you can go

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