No pool? No Beach? No problem!
Courtesy of Jack Butera, Lexington, Massachusetts.
When you fly over the states of California and Florida and many places in between, you can look down and see thousands of pools.
Some are regulation-size 50 meters pools, but a vast majority of the pools are small home pools. According to Metrostudy, there are approximately 1.18 million residential swimming pools in the state of California alone.
In this era of lockdowns, quarantines and shelter-in-place ordinances, swimmers can find alternatives to their temporarily closed training facilities and beaches: if they are lucky enough to have one of those 1.18 million pools.
These backyard pools present a useful alternative in these trying times. Chris Morgan of Gators Swim Club has designed specialty home pool workouts for his swimmers.
Swimmers can do these aquatic exercises in a very small, confined space – and Coach Morgan has a large library of these workouts (am and pm workouts, sprint and distance freestyle workouts, IM and stroke workouts). Photos of two different workouts by Jack Butera are shown above and explained below:
#backyardpoolswim:
Warm-Up
[5x]
• 30” stationary wall flutter kick (ideal with FINIS snorkel)
• 5x standing squat
• 30” seated stationary sculling
• 10x stationary “bobs” (working on exhale each underwater)
Main-Set [this set uses a FINIS resistance cord. You can attach to a pole, ladder, hook or have another person hold during sets]
[8x]
• 30” super slow freestyle with FINIS buoy and FINIS snorkel
• 15” hard sculling
• 15” rest
Take off resistance cord and take 6-8x push and glide from wall to wall / depending on pool dimensions, add 1,2 or 3 easy freestyle strokes. Reconnect to stretch cord.
[8x]
• 30” surface streamline kick (try to maintain 2-3 breaths per cycle of kicking)
• 5x vertical submerge and jump against cord
• 15” rest
Take off resistance cord and take 6-8x push and glide from wall to wall / depending on pool dimensions, add 1,2 or 3 easy freestyle strokes. Reconnect to stretch cord.
Cool-down: 5 min of “floating” drills
• work vertical float / concentrate on body alignment: hips under shoulders, shoulders under head / good line
• Work ball float —> tighten into smallest body ball, emphasis lower back stretch
Copyright © 2020 by Chris Morgan