From The Backyard To The Channel
Courtesy of Chris Morgan, Gators Swim Club, Danvers, Massachusetts.
In this era of lockdowns, quarantines and shelter-in-place ordinances, swimmers can find alternatives to their temporarily closed training facilities and beaches: backyard swim pools.
These backyard pools present a useful alternative in these trying times. Chris Morgan of Gators Swim Club has designed a series of backyard pool workouts for his swimmers. Jack Butera, a national team swimmer from the Gator Swim Club in Massachusetts did the following backyard pool swim designed by Coach Morgan:
#backyardpoolswim – Breaststroke:
Warm up
4 lengths kick on board
2 lengths underwater – somersault at halfway to work core / open turn at wall
8 lengths kick on board
2 lengths underwater – somersault at halfway to work core / open turn at wall
12 lengths kick on board
2 lengths underwater – somersault at halfway to work core / open turn at wall
16 lengths kick on board
2 lengths underwater – somersault at halfway to work core / open turn at wall
20 lengths kick on board
2 lengths underwater – somersault at halfway to work core / open turn at wall
Main set #1
[3x]
4 min seated static sculling
4x 1-length underwater mini breaststroke pull-outs
4 min vertical body static sculling (deep water preference)
4x 1-length underwater mini breaststroke pull-outs
4 min sculling on belly / static and slightly fetal position
4x 1-length underwater mini breaststroke pull-outs
1:00 rest
Main set #2 **tethered with stretch-cord**
[2-3x]
10x super slow breaststroke cycles
Head-down sculling no breath UNTIL you need a breath then stop
Remain tethered and 5 vertical bobs in middle of pool
0:20 sec rest
20x super slow breaststroke cycles
Head-down sculling no breath UNTIL you need a breath, then stop
Remain tethered and 5 vertical bobs in middle of pool
0:20 sec rest
30x super slow breaststroke cycles
Head-down sculling no breath UNTIL you need a breath, then stop
Remain tethered and 5 vertical bobs in middle of pool
:20 sec rest and REPEAT
Cool down
[8x]
0:20 easy flutter wall kick
1x push glide to opposing/opposite wall
Repeat
Copyright © 2020 by Chris Morgan