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Professional, Online Coaching From Sean Baker

Getting to Gold

Dryland Options during Covid19

5/4/2020

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Premise:       I WANT YOU ALL TO FOCUS ON DOING THINGS EXCEPTIOANLLY WELL – ALL EXERCISES WITH GOOD TECHNIQUE/BACK STRAIGHT/POSTURE/SMOOTH CONTROL…What I don’t want is injury.  When you go from a primarily Non-Gravitational activity like swimming to doing a primarily gravity-based exercise regime, you need to take progressions slowly.  I certainly don’t want anyone getting back to the water w-ankle/IT band/Hips Flexor injuries because you over did it.  Challenging and “good pain” is ok…
Monday - Wednesday - Friday
1) 5 min rollout – 5 min Skipping
*WHILE watching Youtube Videos of past Olympics on your phone

2) Week 7-8=  5x
[20 Dble Fig 8s / 10 Hip Tucks / 20 Mntn Climbers / 10 Camels / 20 Dips / 10 Judo Push

3) Bands *TRICEP EXTENSIONS ONLY* Not Fly Pulling (stretch cordz w-PA)
Wk    #7-8=         10x     (:90 on / :60 Off)

4) Perform this SwimSwam dryland workout #1&#2 below to the challenge you feel good about. Increase reps from the first 2 weeks *Log into your Log Book.
https://swimswam.com/daily-dryland-swimming-workouts-2

5) Some time today M-W-F 
Week 7-8= A- Family contribution (Dinner/Wash/Clean…)

6) Stairs:     
Week 7-8= 8x Gator Walk Up (Mostly arms) Bkwd Lungewalk down + 10 Up & Overs FAST after each set
 
7) Those who have hot tubs/pools or can get into some water …    
Week 7-8=           a) 20x Streamline Push & Glides *Back Flat/Engage Abs
                             b) 20 min Cordz Kick         8x [2:00 smooth / :30 All Out]
                             c) 8x  [30 Freestyle Strokes W-Sn – 20 Breast – 10 UW Pulls

 
8)       PM:    BANDS        
2x15   ER/SAB/SAS/Laying Down on Bk both arms from center to extremities /Chuck Norris

9)     Watch:         Hoosiers & Do a kind of “Movie Review”




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    Coach Sean Baker is one of Canada's most successful swimming coaches.  Coach Baker has earned such distinctions as Coach of the Year, 3 National Championships (2013/2015/2017) as well as been the Head coach of Canada's best medal performing Junior Pan Pacific Games team. Hawaii 2016

    Coach Baker has the distinction of developing the most female 400im swimmers under the 4:50 mark LC as well as the most under 4:40 scm.

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