Category Archives: Training

Swim Schedule for Easter

Bluefin SC continues to train over right through the Easter holidays! #damagelimitation

There will be ONLY ONE TRAINING SESSION on Easter Sunday, at 9am to 11am. All Sunday swimmers are invited to attend.

Good Friday, 30th March, as usual
Easter Saturday, 31st March, as usual
Easter Sunday, 1st April – 9am to 11am – for all Sunday swimmers
(No Training at 7:30am and 7pm)
Easter Monday, 2nd April, as usual

Sunday 18th March – TRAINING TIME CHANGE

Due to an event at Kilcornan this Sunday 18th March,  training will be from **8:45am to 10:30am** for all swimmers that are not competing in Claremorris.

Traffic restrictions will be in place, so it is advisable that all swimmers leave the grounds before 10:45am.

7:30am to 9:15am and 7pm to 8:30pm training sessions are cancelled due to the Claremorris Meet.

 

REMINDER: Cash collections for the Six-Week Dryland Training Program TONIGHT!

REMINDER: Payments for Six-Week Dryland Training Program will be collected by Helen at the pool tonight, Wednesday 14th March before 7pm. Please have the correct money in an envelope clearly marked with athletes name.

Cost: €50 each, €30 for each sibling.

All attendees must otherwise pay online BEFORE this Sunday 18th March. Places are limited – and will be offered to other squads after this date.

Squads: Senior, Senior B, Junior and Junior B Squads

Dates:
Sunday 25th March, 5:45pm to 6:45pm
*Sunday 1st April – Easter Sunday
Sunday 8th April, 5:45pm to 6:45pm
Sunday 15th April, 5:45pm to 6:45pm
Sunday 22nd April, 5:45pm to 6:45pm
*Sunday 29th April – Big Bluefin Breakout
*Sunday 6th May – Regional LC Meet
Sunday 13th May, 5:45pm to 6:45pm
Sunday 20th May, 5:45pm to 6:45pm
* no gym session on these dates

The No-Pool Swim Workout!

Training Cancelled? These are some great exercises that will help you work on your core, arms, and legs all without a pool!

Swimmers need to complement workouts with strength and conditioning or, as many others call it, dryland training. The purpose of dryland training is to stretch and strengthen the muscles used in swimming because it’s just simply not possible to be in a pool at all times.

Flutter Kicks
To begin, lie flat on your back. Place your hands at your side, or under your butt for extra help, and lift your legs about two inches from the ground. Keep your legs straight and toes pointed and then quickly flutter your legs about two inches up and down without touching the ground. This exercise will not only work your lower abs and legs but will also simulate the kick needed for freestyle and backstroke.

Squats
Whenever you push off the wall after a flip-turn, you’re essentially doing a squat. You can augment your training by doing squat repetitions outside the pool to build up the muscle strength that will give you real acceleration coming off the wall. If you’d like to add extra resistance, do weighted squats using a barbell or a dumbbell. By getting accustomed to squatting with extra weight on your body, pushing off the wall will feel easier, especially during the last lap of an extremely demanding race.

Planks
Planks are a phenomenal way to target all of your abdominal muscles at once! With your feet pressed into the ground, raise yourself onto your elbows. It is crucial that you don’t stick your butt in the air, creating a teepee, or arch your back inwards. You want your body to form a straight line from your ankles to shoulders. Suck your belly button in towards your spine to fully engage your core.

Jump Rope
Jumping rope is an easy, yet effective way to work your calf muscles, reflexes, and core. By alternating 45 seconds of jump rope with 15 seconds rest, you’ll work your key muscle groups while also elevating your heart rate and increasing your cardiovascular endurance. It may seem unnecessary to spend a chunk of your time on the jump rope, but your body will be thanking you as it’s huffing and puffing at the end of a race.

Medicine Ball
A medicine ball workout is a great way to build the strong core that swimmers need. Medicine balls can be thrown and caught, making for explosive movements that strengthen the muscles. Do these exercises on your own, or feel free to grab a partner but don’t forget about your v-ups, sit-ups with or without toss, Russian Twists, and the Overhead Slam!