To view the Q Swim YouTube clips in full screen right click on the play button and copy the url into a separate browser page.
DAY 1 - THE BIG 5
Description: The Big 5. Freeing up the body improving combined elevation and the ability to Streamline. (1) Pecs (2) Latissimus Dorsi (3) Abs (4) Hip Flexors (5) Ankles. This routine could be done regularly. Add it to your schedule.
Suitability: Makos, Great Whites, Tigers, Hammers, Reef Sharks.
Adult Supervision: Recommended. Required for Reef Sharks.
Duration: 10mins
DAY 2 - DUMBBELL COMPLEX
Description: (1) Pull to Press (2) Overhead Alternate Press (3) Squat (4) Bent Over Row
Suitability: Makos, Great Whites, Tigers, Hammers.
Adult Supervision: Required
Reps: 6 Sets: 4
Dumbbell Weight: lite 1-3 kgs
Work to Rest Ration: 50 seconds on / 50 seconds off. Try to do it with an adult. You work while they rest and vice versa.
DAY 3 - SUN SALUTATION | SIDE ANGLE + TWIST | SQUAT | SIDE ANGLE + ARM OVERHEAD
Description:
Sun Salutation B: (1) Streamline (2) Half Fold (3) Hip Hinge + Soft Knees (4) Plank (5) Cobra (6) Plank (7) Downward Dog (8) Hip Hinge + Soft Knees (9) Half Fold (10) Streamline
Side Angle + Twist: Spit stance, hands across chest. Rotate Torso and Hips (pivot on back foot)
Squat: Hip hinge with arms across chest
Side Angle + Arm Overhead: Pivot on back foot and raise back arm
Bear Crawl: Forwards & backwards. Keep knees low
Plank Rotations: Similar side position to Thread the Needle with one arm out streamline.
Sun Salutation B: (1) Streamline (2) Half Fold (3) Hip Hinge + Soft Knees (4) Plank (5) Cobra (6) Plank (7) Downward Dog (8) Hip Hinge + Soft Knees (9) Half Fold (10) Streamline
Suitability: Reef, Hammers, Tigers, Great Whites, Makos
Adult Supervision: Recommended for Reef, Hammers.
Duration: 7 minutes
Work to Rest Ration: No rest
DAY 4
Description: 5 Exercises - 1) Jumping Jacks (2) MB passes around back (3) reverse lunge and twist (4) figure of 8s (5) high knee skips
Suitability: Makos, Great Whites, Tigers, Hammers.
Adult Supervision: Required for Hammers. Recommend for all when performing exercise 3.
Equipment: Medball and Yoga Matt
Duration: 10 minutes
Sets: 2 circuits
Work to Rest Ration: 30 seconds on / 30 seconds off
DAY 5 - CORE
Description: Core defined as Red Zone. Alternate between Dead Bug and Head Point Plank (8 legged dog).
Head Point Plank explained further: Downward Dog, then lift one leg up in the air, hold out straight, then draw knee to elbow, extend leg out again, then draw need to nose, extended leg back again, then draw knee to nose. Return to Downward Dog, then repeat with other leg.
Suitability: All squads.
Adult Supervision: Required
Duration: 10mins
DAY 6 - CRAWLING
Description: 6 exercises (1) Crawl Forwards (2) Crawl Backwards (3) Crawl Left - sideways (4) Crawl Right) (5) Froggers (6) Kick Sits
Suitability: Marlins, Reef, Hammers, Tigers, Great White Sharks, Makos
Adult Supervision: Recommended for Marlins, Reef and Hammers
Duration: 12 minutes
Reps: 30 seconds
Sets: 3 Rounds
Work to Rest Ration: 30 seconds on 30 seconds off
DAY 7 - EDUCATION: END SHOULDER BACK AND DOWN
Description: . Tom explains and Mitch Larkin demonstrates the importance of working on Proximal Exercises (such as the Shoulder Shrug Series) to improve range, strength and length of stroke.
Suitability: All
Adult Supervision: N/A
Reps: N/A Sets: N/A
DAY 8 - IMPROVING YOUR CATCH
Description: 3 exercises . . . (1) Shoulder Shrug with arm held out at five o'clock (2) Lateral Raise (3) Bicep Curl Overhead Press
Suitability: Marlins, Reef, Hammers, Tigers, Great White Sharks, Makos
Adult Supervision: Recommended. Required for Marlins and Reef and Hammers
Reps: 5 Sets: 4 rounds
Dumbbell Weight: =<1 kg for exercise #1, =< 2 kg for exercise #2, >=3 kg for #3
Work to Rest Ration: Low intensity. No Rest needed. Motor control emphasis, not a strength.
DAY 9 - RED ZONE CONTROL
Description: Alignment Exercise: Table Top Breaths, into Hip Hinges then Push Ups
Suitability: Marlins, Reef, Hammers, Tigers, Great White Sharks, Makos
Adult Supervision: Recommended for Marlins & Reef
Reps: 5 Sets: 1
Equipment: Broomstick (ask permission to unscrew the end of a mop or similar)
Work to Rest Ration: No rest needed
DAY 10 - LEGS
Description: Warm up with stationary lunges 5 on each leg, then: 6 squats, 12 alternating lunges, 12 jumping lunges, 6 squat jumps
Suitability: Marlins, Reef, Hammers, Tigers, Great White Sharks, Makos
Adult Supervision: Recommended for Marlins & Reef
Reps: 6 Sets: 3-5
Work to Rest Ration: Short rest at the end of the entire circuit, then repeat
DAY 11 - T-SPINE ROTATION
Description: Rainbow, Archer and Buddha Breathing
Suitability: Anyone
Adult Supervision: Not if rotating the shoulder axis during the archer
Reps: 10 Sets: 1 each side
Dumbbell Weight: up to 1 kg DB for teenagers
Work to Rest Ration: N/A. Not a workout as such.
Duration: Approx. 5-10 mins
DAY 12
Description: . YOGA ALIGN TRANSITION FLOW
Suitability: Pending
Adult Supervision: .
Reps: . Sets: .
Dumbbell Weight: .
Work to Rest Ration: .
DAY 13
Description: DOUBLE TIME RACE READY
Suitability: Hammers, Tigers, Great Whites, Makos
Adult Supervision: Recommended
Sequence: .
1 x Pushup
1 x Explosive jump and medball slam
2 x Plank + Lower body rotation and 3 pulses
2 x Plank + 3 Straight Leg Lifts
2 x Side Plank + Arm Extended
2 x Quadraped on elbows
1 x Push Up
1 x Downward Dog
1 x Streamline Jump
Work to Rest Ration: n/a
DAY 14
Description: . CONTROL
Suitability: Pending
Adult Supervision: .
Reps: . Sets: .
Dumbbell Weight: .
Work to Rest Ration: .
DAY 15
Description: CORE CONECT
Suitability: Hammerheads Up
Adult Supervision: Recommended
Exercises
1) Sun Salutation Sequence D x 2
2) Cross Connection Sequence x 2
3) Plank + Arm / Leg Lifts x 2
4) Cross Connection Sequence x 2
5) Glut into Warrior 3 + Arms Overhead
6) Race Ready (Routine from Day 13)
Equipment: Medball and Bow
DAY 16
Description: . EXPLORE CORE
Suitability: Pending
Adult Supervision: .
Reps: 5
Swimmer Deadbug Level 1 (Breathing only)
8 Point Plank Level 1 (Breathing only)
Swimmer Deadbug Level 2 + MB (Arm moving only)
8 Point Plank Level 2 (Neck rotation)
Swimmer Deadbug Level 3 + MB (Legs at 45 and 90 degrees)
8 Point Plank Level 3 (Leg Lifts)
Swimmer Deadbug Level 4 (With rotation)
8 Point Plank Level 4 (Belly tap)
Dumbbell Weight: .
Work to Rest Ration: .
DAY 17
Description: .
Suitability: Pending
Adult Supervision: .
Reps: . Sets: .
Dumbbell Weight: .
Work to Rest Ration: .
DAY 18 PLATE TO PRESS
Description: SHAPES
* Squat to Overhead Press + MB
* Dead Bug + 2 Arm MB Pullovers x 10
* Dead Bug + Single Arm MB Pullovers x 5 each side (Dead Bug Level 3)
* Dead Bub Single Arm Chest Press x 10 each side
* Dead Bub Alternate Leg Lifts with MB Counter Levered Overhead x 20
Suitability: Hammerheads, Tiger Sharks, Great White Sharks, Mako Sharks
Adult Supervision: Recommended
Reps: 10 Sets: 3 Circuits
Medball Weight: 2-3kg
Work to Rest Ration: N/A
DAY 19
Description: . EXPLORING SIDE BODY
1) Seated Sweep into Side Body Pose for 3 Breaths
2) Kneeling Sweep into Side Body Pose
3) Side Plank (top hand on hip)
4) Both Shins at 90 degrees
5) Warrior Side Body Pose (front knee at 90 degrees)
6) Triangle Pose (front leg straight)
7) Broomstick Side Body Arch
Suitability: Marlins Up
Adult Supervision: Recommended
Reps: 4, Holding for 3 deep Breathes Sets: 1
Work to Rest Ration: n/a
DAY 20
Description: . READY TO RUN - EASY
Suitability: Pending
Adult Supervision: .
Reps: . Sets: .
Dumbbell Weight: .
Work to Rest Ration:
DAY 21
Description: . READY TO RUN - ADVANCED
Suitability: Pending
Adult Supervision: .
Reps: . Sets: .
Dumbbell Weight: .
Work to Rest Ration: