Sea Lions Summer Workouts

Session 2 Week 3 (Aug. 17th)

You made it through week 2, good work!  If you haven’t started yet there is still time to start a healthy new habit.  This week the schedule changed a little, added some additional reps and I added some new exercise so take a look and get after it!  

Each day a swimmer does the daily activity they earn one point.  If they do all 5 workouts for the week they earn an extra point. Swimmers can use Saturday and Sunday to make finish a workout if they were not able to do a workout during the week.  The goal is for swimmers to do workouts on 5 different days.  There will also be a weekly swim question that swimmers can answer to earn a bonus point.  (You can do research before answering).  If swimmers did all the workouts and answer the question correctly they would earn 7 points for the week.  

Prizes!!!  The challenge will last 4 weeks.  If a swimmer earns at least 14 points they will receive a prize.  There will be larger prizes for our top point earners.   

There are two versions of the workouts.  The workout with more reps is geared for swimmers 12 years old and older.  For younger swimmers, 11 years old and younger, they should follow the reduced reps. 

Monday August 17th – Cardio – Swim, run, walk, bike, play soccer, play tag, find a good workout video on Youtube.  The goal is 30 to 40 minutes without stopping and your heart rate should be raised.

Younger swimmers should aim for 15-20 minutes but they can go longer.

 

Tuesday August 18th – Upper/Lower body workout

Here are your exercises: Warm-up 30 seconds high knees and 30 seconds jumping jacks – do this twice.  Main set: 15 Bicep curls each arm, 20 squats, 12 triceps extensions with a weight (here is an example https://youtu.be/nRiJVZDpdL0)  or 20 dips (here is a video of how to do them https://youtu.be/r7azSowCQF4 ), 20 lunges(ten each leg), 15 pushups, 30 toe raises, 10 step ups each leg (here is an example https://youtu.be/dQqApCGd5Ss ) or 15 burpees, go through these sets twice.  

 

Younger swimmers: Warm-up 30 seconds high knees and 30 seconds jumping jacks – do this twice.  Main set: 10 Bicep curls each arm, 12 squats, 8 triceps extensions with a weight (here is an example https://youtu.be/nRiJVZDpdL0)  or 12 dips (here is a video of how to do them https://youtu.be/r7azSowCQF4 ), 14 lunges(seven each leg), 10 pushups, 30 toe raises, 7 step ups each leg (here is an example https://youtu.be/dQqApCGd5Ss ) or 10 burpees, go through these sets twice.  

 

Wednesday August 19th – Cardio – Swim, run, walk, bike, play soccer, play tag, find a good workout video on Youtube.  The goal is 30 to 40 minutes without stopping and your heart rate should be raised.

Younger swimmers should aim for 15-20 minutes but they can go longer.

 

Thursday August 20th – Core workout

 Here is an example for many of the exercises: https://www.youtube.com/watch?v=KStAKiTNOUM

Here are your exercises:  30 crunches, 20 leg raises, 20 Russian twists, a 1 minute plank, 20 mountain climbers each leg, 20 dead bugs each side, 10 donkey kicks each leg (here is an example video https://youtu.be/SJ1Xuz9D-ZQ ).  Go through these sets twice.

Here is a fun challenge for you. Do flutter kick while this para Olympic athlete does the 100 backstroke, see if you can kick as long as he does. (this is a very impressive swim for many reasons!) https://youtu.be/_oXIdPoSLlE you can skip ahead to the 3:30 mark.

 

Younger swimmers: 20 crunches, 15 leg raises, 12 Russian twists, a 30 second plank, 12 mountain climbers each leg, 10 bird dogs each side, 10 dead bugs each side (Here is an example https://youtu.be/g_BYB0R-4Ws ). Go through these sets twice.

Here is a fun challenge for you. Do flutter kick while this para Olympic athlete does the 100 backstroke, you can stop when he does the flip turn.  See if you can kick as long as he does. (this is a very impressive swim for many reasons!) https://youtu.be/_oXIdPoSLlE you can skip ahead to the 3:30 mark.

 

Friday August 21st  – Pick your workout! (cardio, upper/lower body, core workout or yoga) – 

Here are some yoga videos – A longer yoga for older swimmers https://youtu.be/ohJgKA1ztNk

A faster pace yoga for swimmers who have done it before https://youtu.be/hqwkW2QSMV0

A yoga for our middle age swimmers https://youtu.be/7kgZnJqzNaU

A fun yoga option for our young swimmers https://youtu.be/4ZpkRAcgws4

Another fun yoga for young swimmers https://youtu.be/xlg052EKMtk

Or pick a yoga that you like!

 

**Bonus Point**

This week’s Question:

Joe is swimming in a 200 free relay.  Joe’s friend Bob is swimming towards the wall.  Which of these is best relay start Joe can do?

  1. Joe dives in when Bob is at the backstroke flags.
  2. Joe starts his dive before Bob touches the wall but Joe’s toes are still on the block when Bob touches the wall.
  3. Joe starts his dive before Bob touches the wall.  Joe is fly over Bob before Bob touches the wall with no part of Joe still touching the block.  
  4. Joe does not start to dive until Bob touches the wall.  

 

Last week’s Answer:

Name the athlete with the most Olympic medals?

Michael Phelps

Video of Phelps’ swims https://youtu.be/F81cLjRY4to

If you have some time I would encourage all swimmers to watch Michael’s swims.  Notice how close some of the races are.  Hours and years of practicing things perfectly so when it comes down tenths or hundredths of a second all the little details make the difference between a gold or silver medal.  

Please email each day or at the end of the week and tell us how many workouts, out of the 5, your swimmer did and their answer to the question of the week.  Send emails to Stjohnsseaslions@gmail.com  We ask that each week’s workouts and answer to the bonus question be turned in by Sunday night at midnight.  We plan to post a leader board each Monday.  

 

If you can include a picture or two each week that would be great.  There will be a leader board that will be updated as we move through the month of August.

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