Tuesday March 31st

52 Card Pickup Workout

Grab a deck of cards. When you flip a card over, do the appropriate exercise for that number of times listed below.

Don't have a deck of cards? Download the app iDeckofCards from your app store!

   Hearts=Crunches    Diamonds= Burpees   Clubs= Squats     Spades=Push ups

________________________________________________________________NUMBERS:

1-10: Number of Repetitions

Jack: 11

Queen: 12

King: 13 

Ace:14

Want an extra challenge? Leave the Joker cards in the deck, when you draw a Joker you have to do 10 reps of each exercise.

Norris Pool Full Rainbow

"Ain't it just like a human

Here comes that rainbow again....."

-Kris Kristofferson

(look it up)

Monday March 30th

Full Body Conditioning

Here are the rules:

• Do all of the exercises as many times as your age.  So if you are 11 years old, you have to do 11 of each!  (If you are 39 years old, you have to do 39 of each!)
• After each round, drink 3 sips of water/gatorade.
• On round 1, you must do all 9 exercises.
• On round 2, you pick 8 exercises to do.
• On round 3, you pick 7 exercises to do.
• On round 4, you pick 6 exercises to do.
• On round 5, you pick 5 exercises to do.
• On round 6, you pick 4 exercises to do.
• On round 7, you pick 3 exercises to do.
• On round 8, you pick 2 exercises to do.
• On round 9, you pick 1 exercise to do.
• Last rule:  GET STRONGER!

1. Plank to Low Squat
2. Split Jack
3. Push Up
4. Star Jump
5. Mountain Climber
6. Inchworm
7. Push Up To Side Plank
8. Burpee
9. Speed Skater

Check out this slideshow online for examples of all of the exercises:  LINK

Swimmer Research Project Sunday March 29th

What do you know about USA Top Athletes?

Project time!  Sometimes knowing a little more about your sport can help you take things to the next level.  We can often look at more experienced athletes and draw some motivation from them in so many ways.  How they have climbed to the top, struggles that they may have overcome along the way and a look inside their way of thinking can often help us all in different ways.

• Step 1:  Pick a top USA athlete.  It could be an athlete in your favorite stroke/event if you don't already have one.  This can be a current or retired athlete.
• Step 2:  Write which club and/or college team they swim for.
• Step 3:  Write their best times in their top 1-4 events for Long Course.
• Step 4:  Write your best times in those events for Long Course.
• Step 5:  Find out how close you are to the next time standard (B? BB? A?) or how close you are to FLAGS?
• Step 6:  Write down a quote that they have somewhere from an interview that you think shows what kind of athlete they are.
• Step 7:  Write any "greatest hits" or other fun facts that you may find.  Have they been to the Olympics?  World Champ Team?  World/American records?  NCAA Championships?  Do they have a pet?
• Step 8:  Include a great picture of them in the water as well as out of the water.  

Put this all together on a word document and send it to your coach!
Here are some links that may help you:

• 2019 USA World Champ Roster
• 2016 USA Olympic Team Roster
• USA Swimming SWIMS Database Times Lookup
• Time Standards Page

Saturday March 28th

T2 Boot Camp Day 2

3 Rounds

15x Push-Ups

15x Squats

15x Squat Jumps

15x Crunches

Remember to send your pictures to Rachel at rachel@t2aquatics.com ! 

Friday March 27th

Let's Get Moving!

4x25 yard skips

4x25 yard side shuffles

4x25 yard carioca

4x25 yard high knee skips

2x25 yard crab walk (legs first)

2x25 yard bear crawl

Do this 4 times through.

Remember to send pictures to rachel@t2aquatics.com

Thursday March 26th

Let's Get Jumping! 

Grab your jump rope!

(Jumping Jacks if you don't have a rope) 

:60 jump rope forward

10 pushups

:60 jump rope backward

:60 plank

:60 jump rope forward

20 squats

:60 jump rope backward

Repeat 3x

Remember to email your workout pictures to Rachel at rachel@t2aquatics.com

Weekly Workouts: Week of March 23

First we have Backyard Pool Workouts then Running/Biking Workouts.  If anyone wants a 25 yard workout please email Tom@t2aquatics.com and we will get a few over to you.  

Enjoy everyone!  

Backyard Pool Workout #1 of 3

Wall Kicks
Prop a phone up with the timer on so you can see the intervals or have someone time you!

• :60 Slow 
• :10  Fast 
• :50 Slow
• :20 Fast
• :40 Slow
• :30 Fast
• :30 Slow
• :40 Fast
• :20 Slow
• :50 Fast
• :60 Slow
• :60 Fast!

Complete 3 Times.  2 Minute Break between rounds.

Backyard Pool Workout #2 of 3

Circle Scull/Rocket Workout

• Circle Scull in a circle twice in one direction then twice in the other direction.
• 10 Rockets Out of the water
• Wall Kick 30 Seconds FAST

Complete this 12 Times

Circle Scull:  Scull with your hands at your waist and feet out of the water.  Your hips should be lower in the water - make your body a V.  

Backyard Pool Workout #3 of 3

Underwater Kicks!
People have all different sized pools.  You can probably work on your streamline some how.  Try to do 30 or more awesome streamlines.  Suggestions:

• Rest between so they are all sharp.
• Drop, Touch, Push on your pushoffs.
• You can kick on your stomach or on your side.
• Fly Kicks or Flutter Kicks.
• If your pool is really short you can streamline glide.  Stay tight!

--------------------------------------------

Walk/Run Workout Of The Week:  (Can also be done biking by varying speeds)
  *Do This 3-4 Times A Week

Advanced:

• 5 Minute Warm Up Walk
• 5 minutes of 30 seconds FAST RUNNING and 30 seconds of SLOWER RUNNING followed by 3 Minute Light Jog or Walk.  Repeat this 8 Minute Circuit three times.
• 3 Minute Cool Down Walk

Beginner:

• 5 Minute Warm Up Walk
• 2 Minute Run/90 Second Walk - Repeat 5 times
• 5 Minute Cool Down Walk

Wednesday March 25th

T2 Boot Camp Day 1

3 Rounds

10x Push-Ups

10x Squats

10x Squat Jumps

10x Crunches

Remember to send your pictures to Rachel at rachel@t2aquatics.com ! 

Tuesday March 24th

Boxing Workout

Let's try something new! Check out this awesome boxing workout and follow along! 

Remember to send your workout pictures and videos to Rachel at rachel@t2aquatics.com. 

Monday March 23rd

5-4-3-2-1 Workout

5 Minutes:

·       1 min jumping jacks

·       1 min high knees

·       1 min butt kicks

·       1 min side to side jumps

·       1 min high knees

4 Minutes:

·       1 min squats

·       1 min wall sit

·       1 min squat jumps

·       1 min wall sit

3 Minutes:

·       15 push ups

·       15 burpees

·       15 pushups

2 Minutes:

·       1 min walking lunges

·       1 minute skipping

1 Minute

·       1 minute plank

Do it 1x = 25 points

Do it 2x= 50 points

Do it3x= 75 points

Do it 4x= 100 points

Email rachel@t2aquatics.com with your pictures and how many points you scored!

Sunday March 22nd

Let's Get Jumping! 

Grab your jump rope!

:60 jump rope forward

10 pushups

:60 jump rope backward

:60 plank

:60 jump rope forward

20 squats

:60 jump rope backward

Repeat 3x

Remember to email your workout pictures to Rachel at rachel@t2aquatics.com

Saturday March 21st

The 100 Challenge

10 jumping jacks

10 burpees

10 crunches

10 lunges

10 push-ups

10 squats

10 calf raises

10 sitting twists

10 second plank

10 mountain climbers

Do it different times throughout the day! Tells us how many points you scored.

Remember to email your workout pictures to Rachel at rachel@t2aquatics.com

Friday March 20th

Friday March 20th

Flip A Coin Workout

• Grab a coin and some workout buddies.
• Flip your coin. 
• Have Fun!

Don't forget our extra running/biking workouts that can be found here:  LINK

Remember to email your workout pictures to Rachel at rachel@t2aquatics.com

Thursday March 19th

• Everyone do your full name.  Don't forget middle names :)
• For extra credit do the name of your workout partner.  If you are doing this by yourself try "Tom Yetter".  Or "Swimming".  Or the names of your Friends.  Possibilities are endless. 
• Doing 1 name is good.  2 names is better.  3 names is great.  4 names is awesome.  5 names is SUPER AWESOME!

Don't forget our extra running/biking workouts that can be found here:  LINK

Tom has already done two of the running workouts this week.  How many have you done?

By the way, if we get 5 pictures sent in by the end of the week for our posts we will post a picture of Tom doing this very workout!  I wonder what letter the picture will be from?......  Email your workout pictures to Rachel at rachel@t2aquatics.com

Wednesday March 18th

Remember, email Coach Rachel if you have a workout picture to share.  Let's see you in action! rachel@t2aquatics.com. 


Bonus Challenge Today:  Get 1 Family Member to do it with you.  This is what little brothers and sisters are FOR! (and parents...)

Leg Circuit!

• :20 side/side jumps
• :20 high knee run in place
• :20 mountain climbers
• :20 jog in place
• :20 plank
• :20 forward/backward jumps
• 1 minute rest

Complete this circuit 3 times if you are awesome.
4 times if you are amazing.
5 times if you are SUPER AWESOMELY AMAZING!

Amazing pictures of all exercises below:

Tuesday March 17th

Starting off with an easy one!

Let's get moving everyone.  Get up.  Grab your brothers and sisters - maybe even your parents....and get to the sidewalk or in the backyard and let's get into it!

2x25 yard skips
2x25 yard side shuffles
2x25 yard carioca
2x25 yard high knee skips
1x25 yard crab walk (legs first)
1x25 yard bear crawl

Do this 4 times through.

Remember to check out the Weekly Post about Swim Workouts and Additional Workout Suggestions!  LINK

Weekly Workouts: Week of March 16

First we have Backyard Pool Workouts then Running/Biking Workouts.  If anyone wants a 25 yard workout please email Tom@t2aquatics.com and we will get a few over to you.  

Enjoy everyone!  

Backyard Pool Workout #1 of 3

• 5x10 Rockets (Streamline Jumps) with 15 seconds rest after each round of 10.
• 5x :30 Seconds On/:15 Seconds Off Wall Kick

Repeat 2 Times

Backyard Pool Workout #2 of 3

• 2 Streamline Glide Pushoffs (Push off the wall in a streamline and see how far you can glide)
• 5 Forward Flips in the water (like a flipturn)
• 5 Backwards Flips in the water (Opposite direction of a flipturn)
• 2 Streamline Glide Pushoffs (Push off the wall in a streamline and see how far you can glide)
• 10 Crazy Bobs! (Jump high, up and out of the water and do something crazy each time!)

Repeat 4 Times

Backyard Pool Workout #3 of 3

• Kick (using a kickboard or pool noodle) back and forth across the pool for 5 minutes.  One way is easy.  One way is FAST!  Feel free to race your brothers or sisters!
• Go across your pool lengthwise diving up and down like a dolphin.  10 lengths.
• Swim 10 lengths of gentle freestyle - hope you have a big pool :)
• 10 Jump Flips over a pool noodle.  Hold the noodle in front of you as you stand and then jump flip over top of it - kind of like a flip turn.

Repeat 2 Times 

--------------------------------------------

Walk/Run Workout Of The Week:  (Can also be done biking by varying speeds)
  *Do This 3-4 Times A Week

Advanced:

• 5 Minute Warm Up Walk
• 20 Minute Run
• 5 Minute Cool Down Walk

Beginner:

• 5 Minute Warm Up Walk
• 60 Second Run/90 Second Walk - Repeat 8 times
• 5 Minute Cool Down Walk

T2 At Home Workouts *Read This First*

Hello T2 Age Group Team! (Intro/AGD/AGP)

We are going to post some workouts on this site for our Age Group Athletes (Intro/AGD/AGP) to enjoy.  We will have some dryland workouts that you can do at home as well as some swim workouts that you can do at a pool (if you have access to one).

We will be updating this blog daily with new workouts for athletes to do.  Some things may have to be modified for ages and abilities but the goal is to get everyone up and moving outside!  Remember to stay safe (stay on sidewalks or front/back yards, wear helmets if biking, look before you cross streets and all of that good stuff!)

"Obstacles don't have to stop you.  If you run into a wall, don't turn around and give up.  Figure out how to climb it, go through it, or work around it."  -Michael Jordan (6 Time NBA Champion)

Format:

• Each Day we will post a Dryland type workout.  There will be no/limited equipment required.  A jump rope might be good if you have one or can get one.  More info on that below.
• Each Week we will post 3 Backyard Swim Workouts you might be itching to do in your own  pool.  
• Additional Running and Biking is also encouraged!  There are some good "Couch to 5K" podcasts available that will walk you through a running routine if you are not quite ready for a longer steady run.  Biking or Running can be done with a warm up, then a series of fast biking/running.  Maybe 30 seconds fast, 1 minute steady?  Or you can just go for distance or for a certain time.  Whatever gets you up and gets you moving!  We will post some Running and Biking interval workout ideas in the Weekly Workout post.

If you want to send in a picture for us to post up just send them to rachel@t2aquatics.com and she will try to post them up!  Let's see you in action and motivate your friends!

Equipment Suggestion:
Jump Rope:  Amazon delivers a few days out or maybe you can snag one at Target/Dicks Sporting Goods/Walmart.  Here is a link to one on Amazon that is similar to the beaded jump ropes that we use at the pool:  LINK

• Grades K‐2 (4'4" to 4'9") 7 ft rope 
• Grades 3‐6 (4'10" to 5'2") 8 ft rope
• Grades 6‐12 (5'3" to 5'8") 9 ft rope
• Grades 9‐12 (5'9" to 6'2") 9/10 ft rope