Category Archives: Health

Keep it Going at Home #16 – Superhero Workout!

Good Morning, Superheroes!

Swim Ireland have been working with Strength Lab UK and The Performance Lab to deliver the Superheroes programme to the Regional Skills Academy. Here’s two workouts for you!

Superheroes Level 1 
Here’s a workout for athletes aged 11 and under

Superheroes Level 2 
Here’s a workout for athletes aged 12 and over

 

Dryland Safety

Please make sure that you have considered the following BEFORE commencing with this online activity.
You should not participate within the session if you are not fit and healthy. Be aware of your own capabilities and do only what you are comfortable doing – if in doubt, seek medical advice.

If you are under 18 please ask a parent or guardian to consent to you taking part.
They must agree to the following:
• That you are fit and healthy enough to participate
• They will be in the proximity to you at all times to deal with any issues that may arise
• They agree to stop the training if there are any health or safety concerns
• That the environment is suitable for what you are about to undertake

Check Your Surroundings
• Can you exercise outdoors?
• If indoors, what is the floor like? Is it safe and will it stay soo if it gets wet (if applicable)?
• Is the area well ventilated?
• Do you have a mat? If not, is the ground suitable for body-based exercise?
• Is there furniture you might bump into – can it be moved? If so, move it!
• Do you have enough space to exercise safely?
• Are there any trip hazards?
• You must wear appropriate clothing at all times including suitable footwear, no jewellery, etc.
• Keep pets and any other distractions out of the way during exercise!

Other Important Information
• Any equipment used should be wiped clean before and after use
• Stay hydrated

If you are happy with all the above, then you are welcome to join in!

Big Bluefin Quaran-team Cookbook

Send in your favourite recipe(s)!

Calling on all squads and all swimmers! A big team effort is needed to help build the Big Bluefin Quaran-team Cookbook!

It could be a breakfast, lunch, dinner, desert… or even a snazzy snack! It could be a dish that has been handed down through your family for generations, or something you’ve created yourself, or even a tasty treat you’ve discovered while we’ve been in quarantine!

So, whether it’s isolation ice cream; lockdown lasagne; pandemic pancakes or quarantine quesadilla – simply email your recipe, along with a few snaps of you cooking and eating your favourite food. Remember to include a picture of your final dish, on display for the photo shoot… before it gets eaten!

The team at Bluefin will create a beautiful ebook for all our members to download and enjoy for years to come! Submissions welcome through June 30th to bluefin.secretary@gmail.com

Happy cooking!

 

Keep it Going at Home #15 – We Love Jump Rope!

We love SKIPnROPE!

We challenge our team to work their way through coach Mark’s tutorials from SKIPnROPE; then film and send us your routine!

We might even enter Regional Championships!

 

SKIPnROPE is an Irish based company providing skipping workshops for schools, sport and youth clubs. Coach Mark has uploaded skipping skills tutorials on the SKIPnROPE channel.

Learn the Double Under; the Crossover; the Arm Wrap or the Skier at SKIPnROPE!

Got no rope? Don’t dispair… Coach Mark has kindly offered Bluefin SC a special discount until the end of the month! Thanks coach Mark!

Keep it Going at Home #12 – Dumbbell / Kettlebell Workout!

Swim Ulster Dumbbell / Kettlebell Workout
Don’t have dumbbells to hand?
Here are 10 alternatives you can find in the home!

1 – MILK CONTAINER OR LAUNDRY DETERGENT
Fill a two or three litre plastic milk container with water, sand, shakes or cement.

2 – CANNED GOODS
Canned goods that fit into your hands work well as straightforward hand weights. This is particularly great in the event that you are beginning and attempting to fabricate muscles gradually.

3 – PLASTIC WATER BOTTLES
Rather than reusing your plastic water and pop jugs, refill them with water, or put stones or sand in them. When filling them, try to measure them so the weights are the same for the two hands.

4 – PACKETS OF RICE OR BEANS
These bundles are awesome for smaller than normal weights in the event that you are a beginner.

5 – PAINT CANS
Grasp paint cans by their handles. Most paint jars are somewhat heavier than plastic containers.

6 – BOOKS
Books are a decent substitute for dumbbells. If you wish to train both your two arms at the same time, find books of roughly break even with weight.

7 – ANKLE WEIGHTS
Lower leg weights can serve as a substitute for dumbbells. Make them simpler to grasp and less floppy by securing them in a circle.

8 – EXERCISE BANDS
Flexible exercise bands or circles can substitute for dumbbells. Exercise bands come in shifting qualities of protection, like distinctive weight dumbbells. Ideal for travel, they are lightweight and simple to pack even in a portable suitcase.

9 – BAGS OF APPLES OR ONIONS
Seal the highest point of the pack with staples or tape to keep apples from tumbling out.

10 – BUCKETS
Fill buckets with sand or rocks. Great as weights just for leg activities, lines, and different activities amid which you can hold the can by the handle and let dangle.

Dryland Safety

Please make sure that you have considered the following BEFORE commencing with this online activity.
You should not participate within the session if you are not fit and healthy. Be aware of your own capabilities and do only what you are comfortable doing – if in doubt, seek medical advice.

If you are under 18 please ask a parent or guardian to consent to you taking part.
They must agree to the following:
• That you are fit and healthy enough to participate
• They will be in the proximity to you at all times to deal with any issues that may arise
• They agree to stop the training if there are any health or safety concerns
• That the environment is suitable for what you are about to undertake

Check Your Surroundings
• Can you exercise outdoors?
• If indoors, what is the floor like? Is it safe and will it stay soo if it gets wet (if applicable)?
• Is the area well ventilated?
• Do you have a mat? If not, is the ground suitable for body-based exercise?
• Is there furniture you might bump into – can it be moved? If so, move it!
• Do you have enough space to exercise safely?
• Are there any trip hazards?
• You must wear appropriate clothing at all times including suitable footwear, no jewellery, etc.
• Keep pets and any other distractions out of the way during exercise!

Other Important Information
• Any equipment used should be wiped clean before and after use
• Stay hydrated

If you are happy with all the above, then you are welcome to join in!