Category Archives: Training

Keep it Going at Home #10 – Develop a demon kick!

Check out Ryan Lochte underwater dolphin kick.

Ryan Lochte is known for having exceptionally powerful legs – and his dolphin kick has served him well over the years!

Notice Lochte’s incredibly flexible ankles?

Work on your ankle flexibility by doing these few exercises. Start slowly, aiming to increase the time over the next few months to 20 to 30 minutes every day.
Planar Flexion Exercises

1. Full Kneeling Position: Kneel with your knees directly below your hips and your feet parallel to one another. Sit back into your ankles, trying to get the front of the ankles to touch the ground while keeping your feet from splaying. If you have trouble with this, slide a folded towel beneath the ankles while you do this. Hold for 2 minutes if possible.

To add some intensity, put your toes on something 2-3 inches high, like a book. On either level, contract the muscles in front of the shin by gently pushing your toes against the ground for 5 seconds, then relaxing for 5 seconds. Repeat this contract/relax for the duration of the 2nd minute.

2. Full Kneeling Marching: Once your body feels comfortable in that position, gently pull one knee up and set it down, and repeating on the other side as if marching. This adds a bit of additional flexion in the ankle, pushing it past its normal range of motion. Do this for 10-12 reps each side.

Keep it Going at Home #9 – Bodyweight Workout!

Swim Ulster Bodyweight Workout
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!

Keep it Going at Home #8 – Workout!

We love Skills NT Swimming!

This home workout is around 40 minutes long and it will cover a warm up, endurance, plyometrics for explosiveness, and lastly, a stretching routine. If you want to skip to a certain section you can do so with the help of the timeline. You don’t need any equipment, except maybe a yoga mat or a carpet and a chair.


Warm up

Jumping Jacks x 30
Half squats x 45
Shoulder rotations x 10
90-degree elbows / shoulder rotation on the wall x 10
Open angle of legs and touch one foot with opposite arm x 10 each
Leg swings from to back x 10 each leg
Leg swings side to side x 10 each leg
Scapular wall slides x 10
Scapular push-ups x 10
Windmill mobility maneuver x 5 each side
Wrists circles x 20 total


2 rounds
Push-ups x 10 to 20
Low plank to high plank x 20 total
L sit or V up hold x 10 to 20 seconds
One leg squat to a chair x 5 each leg
Squats x 10 squats

2 rounds
Hand stand push-ups facing wall or L push-ups on chair x 7
Knee to elbow push-ups x 8 total
Mountain climbers x 50 total


1 round – (Optional 2 rounds)
Squat jumps x 10
Clapping push-ups – or hand release push-ups x 5 to 10
Burpees high knees x 5 to 10
Alternating jumping lounges x 16 total


*Everything with diaphragmatic breathing

• Seated shoulder stretches (sides, up, down) 4 deep breaths each
• Wide angle seated forward bend. 5 deep breaths
• Open book pose. 4 breaths each side
• Knees to chest pose. 5 deep breaths
• Right knee over left knee and pull the knee to chest. 4 breaths each side
• Childs pose. 5 deep breaths
• Extended puppy pose. 5 deep breaths
• Sphynx or cobra. 5 deep breaths
• Mariachi’s pose. 4 breaths each side
• Breaststroker hip mobility. 20 reps
• Low Lounge. 4 breaths each side
• Low lounge + elbows to floor. 4 breaths each side
• Half frog pose. 4 breaths each side
• Downward dog to cobra. 5 reps
• Praying pose. 5 breaths


Keep it Going at Home #7 – Eat!

Learn to bake coach Helen’s fabulous flapjacks!

Often offered to wilting athletes and coaches as loooong, humid, weekend swim meets draw to a close – coach Helen’s famous flapjacks are a team favourite.

Why not create your own devastatingly delicious concoction that will magically boost any flagging superstar!

Here it is… the recipe for the best energy-boosting flapjack in the swimming world!

Melt 250g butter and 250g light soft brown sugar in a large saucepan, to a rolling boil… it will turn from a dark brown liquid to light brown, fluffy fudge colour (yum!)

Turn off the heat and add 5/6 tbsp (90ml) golden syrup.

Add 500g of your secret mix of dry ingredients and combine well.

Tip the magnificent mixture into a 20cm square tin lined with greaseproof paper and press down with a back of a spoon.

Pop on the bottom shelf at 140C for 20 minutes – then LEAVE to completely cool before cutting.

Your Dry Ingredients can include…
1. 500g rolled oats (jumbo oats make a crunchier flapjack)

2. 300g rolled oats plus 200g of anything – nuts (pistachios are nice), seeds and dried fruit.

3. The Big Bluefin Mix:
250g of rolled oats, 100g of jumbo oats, and a mix of pumpkin, sunflower and flax seeds, golden raisins or cranberries – up to 500g. When cooled and cut, drizzle with melted dark chocolate! Yummo!

Now… invent your own mix for us all to try!