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SRJC Swim Classes

Final Exam

Here is where I’m posting online exercises for SRJC swim classes.

Do these and you still get grades and credit for the class until  on-campus classes resume

When you’ve completed these send an email to rick@gscharters.com

You can say ” did it”  or tell me what you did.

3/24/20

Nathan Adrian Freestyle

3/25/20

Dave scott stretch cord exercises:

For Monday March 29:

Dryland Exercises with equipment:

Another option . Run 10-15 x 1 min steep hill repeats , jog down on 2:30. ( you leave every 2:30 gives about 20s standing rest at the bottom. )

Here is an easier dryland workout that needs no equipment.

Here is a yoga class you can do

https://www.youtube.com/channel/UCZxrVYybkOb7eZvtKrEibSA

Wed April 1:

Run

  • Warmup jog and stretch 10 minutes
  • 5-15 x [20 high skips, go into 1 minute run build speed (1 minute walk/jog between. )]
  • 5 min cool down

Mon April 6:

Here is something to think about next time you get in the water.




Warm up walk/jog stretch 10 min.

Do 2-5x [ 10 streamline lunges , 10 stream line jumps]

Wed April 8:

Here are pretty inventive ideas. Pick 4 of these and do 2-3 rounds. Repitions should be the number at which you could do 2 more with a gun to your head.

Take a look at this breast strike kick. It breaks it down pretty well

Here is a great example of the flip turn

Run

  • Warmup jog and stretch 10 minutes
  • 5-15 x [20 high skips, go into 1 minute run build speed (1 minute walk/jog between. )]
  • 5 min cool down

Wed April 15:

There are a number of things to do in this video. Some of them you can do. Don’t worry about the ones you cant. The stroke / kick exercise is really good for the kick timing that we’ve talked about.

Mon April 20:

Run (or walk if you don’t run) 10-15 x 1 min steep hill repeats , jog down on 2:30. ( you leave every 2:30 gives about 20s standing rest at the bottom. )

If you don’t have a convenient hill: Do 3-5 x 10 step-ups, then 3-5 x 10 streamline lunges.

Here are some good stretches to work on.

Wed April 22:

Mon April 27:

Weekend Swim Workout: Dry-Land Exercises You Can Do at Home

Here is one I’ve posted before but doesn’t need stretch cords

Wed April 29 :

Mon May 4:

You can do the yoga below or one of the other ones posted.

For some conditioning- this is one my favorites

  • Warm-up jog 10 min
  • 10-15 x 15 s stair sprints, walk back to start – repeat every minute- ie. it takes 10 minutes to do 10 repeats.
  • Cool down 5 -10 min

https://m.youtube.com/watch?v=oqOdgp1zc0M

Wed May 6:

Look at Monday April 6. Do 2-5x [ 12 streamline lunges , 12 stream line jumps]

Also look at the head position video again from April 6.

Mon May 11:

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