Saturday May 2nd

This workout also has a video if you would like to follow along!  LINK

Friday May 1st

Thursday April 30th

Wednesday April 29th

Tuesday April 28th

Monday April 27th

**Pool/Running/Biking Workout Collection**

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

• 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

• 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

• 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 

Backyard Pool Workout #4

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 #5

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 #6

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.  You can mix your options.  Pick a starting point for you and do the same option 2-3 times before moving to the next option.  If you are more advanced you can mix the options. (For example you could do an Intermediate workout, then Advanced, then Beginner for variety and rest/recovery)

Beginner Option 1

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

Beginner Option 2

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

Beginner Option 3

• 5 Minute Warm Up Walk
• 2 Minute Run/45 Second Walk - Repeat 6 times
• 5 Minute Cool Down Walk

Intermediate Option 1

• 5 Minute Warm Up Walk
• 5 Minute Run/1 Minute Walk - Repeat 3 times
• 5 Minute Cool Down Walk

Intermediate Option 2

• 5 Minute Warm Up Walk
• 10 Minute Run/2 Minute Walk/10 Minute Run
• 5 Minute Cool Down Walk

Intermediate Option 3

• 5 Minute Warm Up Walk
• 6 Minute Run/1 Minute Walk - Repeat 3 times
• 5 Minute Cool Down Walk

Advanced Option 1

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

Advanced Option 2

• 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

Advanced Option 3

• 5 Minute Warm Up Walk
• 12 minutes of 1 minute FAST RUNNING and 1 minute of SLOWER RUNNING.
• 3 Minute Cool Down Walk

Saturday April 25th

Friday April 24th

Thursday April 23rd

Wednesday April 22nd

Tuesday April 21st

Monday April 20th

Saturday April 18th

T2 Boot Camp Day 8

5 Rounds

20x Push-Ups

20x Squats

20x Squat Jumps

20x Crunches

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

Friday April 17th

Toilet Paper Workout

Check out this awesome toilet paper work out video! Enjoy!

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

Thursday April 16th

Let's Get Jumping! 

Grab your jump rope!

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

2 min jump rope forward

15 pushups

2 min jump rope backward

:60 plank

2 min jump rope forward

20 squats

2 min jump rope backward

Repeat 3x

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

Wednesday April 15th

T2 Boot Camp Day 7

6 Rounds

25x Push-Ups

25x Squats

25x Squat Jumps

25x Crunches

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

Tuesday April 14th

Coach Tom Tuesday

First, make sure to wish Coach Tom a very Happy Birthday! Then sweat it out for him below!

40x Jumping Jacks

40x Mountain Climbers

4x 10 Squats

:40 Plank

:40 Wall Sit

:40 Plank

4x 10 Squats

40x Mountain Climbers

40x Jumping Jacks

Monday April 13th

Movie Magic Monday

Pick your favorite Disney movie from below, grab some family, and get moving :) 

Message From Tom! 4/11/20

Saturday April 11th

T2 Boot Camp Day 6

5 Rounds

25x Push-Ups

25x Squats

25x Squat Jumps

25x Crunches

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

Thursday April 9th

Let's Get Jumping! 

Grab your jump rope!

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

:90 jump rope forward

15 pushups

:90 jump rope backward

:60 plank

:90 jump rope forward

20 squats

:90 jump rope backward

Repeat 3x

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

Wednesday April 8th

T2 Boot Camp Day 5

5 Rounds

20x Push-Ups

20x Squats

20x Squat Jumps

20x Crunches

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

Work Out Picture Page

Check out some of your teammates being totally AWESOME! 

Saturday April 4th

T2 Boot Camp Day 4

4 Rounds

20x Push-Ups

20x Squats

20x Squat Jumps

20x Crunches

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

Friday April 3rd

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.

Thursday April 2nd

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 4x

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

Wednesday April1st

T2 Boot Camp Day 3

4 Rounds

150x Push-Ups

150x Squats

150x Squat Jumps

150x Crunches

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

April Fools :)

T2 Boot Camp Day 3

4 Rounds

15x Push-Ups

15x Squats

15x Squat Jumps

15x Crunches

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

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 !