Professional, Online Coaching From Sean Baker
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 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” |
AuthorCoach 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 ArchivesCategories |
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