Category Archives: Training

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!

Athlete Online Coaching Programme – Sign Up!

As part of Swim Ireland’s continued work in athlete engagement and efforts to support our clubs and members, Swim Ireland is excited to launch its Athlete Online Coaching Programme.

This online coaching programme has been designed to provide all club athletes with virtual coaching input from several experienced club coaches from around the country.

In a time when active coaching and swimming in the pool is not taking place, we want to give all our athletes an opportunity to gain additional coaching support.

The programme is being offered at three levels, which are age dependent and cover a greater detail of coaching information as the levels rise.

Three Levels of the Programme:

County – (Entry level Athletes must be 9 years or older)

Sign up link – County Level

Programme Starts – 8th June 2020

Regional – (Athletes must be 12 years or older)

Sign up link – Regional Level

Programme Starts – 10th June 2020

National – (Athletes must be 14 years or older)

Sign up link – National Level

Programme Starts – 12th June 2020

Athletes must commence the programme at the entry level according to their age (age as of 31/12/20)

Athletes complete a unit within a Level by attending a weekly online webinar and submitting a project to Swim Ireland in relation to the unit following the webinar. Webinars are to be approximately 40 – 60 mins in duration.

Depending on the level of programme you will take part in the following units:

  • Freestyle (All Levels)
  • Backstroke (All Levels)
  • Breaststroke (All Levels)
  • Butterfly (All Levels)
  • Individual Medley (All Levels)
  • Nutrition, Lifestyle & Life Skills (Regional and National Level)
  • Finishes & Relay Takeovers (National Level)
  • Competition Management (National level)

For the full details of the programme and timetable please click here.

This is a great opportunity for swimmers of all ages and abilities to gain some great insights and coaching tips whilst we are out of the water.

For more information please contact:

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!