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Hawks Athletics

Hayfield Secondary School

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Hawks Athletics

Hayfield Secondary School

Hawks Athletics

Hayfield Secondary School

CoEd Varsity Swim & Dive - 2020-2021

Camps and Clinics.

Camps and Clinics

4 months ago

Dryland (Beginner)

*The hardest part of practice is getting in* 

Warmup:

  • 10 arm swings in each direction (front, back, monkey, double front, double back)
  • 10 leg swings (front-back, side-to-side)
  • 30 jumping-jacks
  • 10 dead-bugs
  • :30 hip bridge hold
  • :30 front plank
  • :60 jumping rope

Main set:

The workout is set-up in the same manner as a set of 50s you would do at practice. Think of it as doing 32x50s @1:00. Try to perform as many quality, technically sound reps in the time allotted.

  • 8x :20 push-ups + :40 rest
  • 8x :20 bodyweight squats + :40 rest
  • 8x :20 mountain climbers + :40 rest
  • 8x :20 lunges + :40 rest

If too easy, increase the number of reps per :20 and/or add :05 to the work (i.e. :25 push-ups + :35 rest).

Cool Down: 

15 Minutes Strectching

Camps and Clinics

4 months ago

Dryland (Intermediate)

*You are the only thing standing in your way of achieving success* 

This workout features an emphasis on using StretchCordz and doing squats.

Thing you will need: 

  • A banging playlist, around 45 minutes long
  • Resistance band
  • Skipping rope
  • StretchCordz
  • Medicine ball or pull-up bar

Warmup:

  • 10 arm swings in each direction (front, back, monkey, double front, double back)
  • 10 leg swings (front-back, side-to-side)
  • 2×10 band pull aparts
  • 20 dead-bugs
  • :30 banded hip bridge hold
  • :30 front plank
  • :60 jumping rope

Main set:

Part 1: 10 rounds, each round @2:00…

  • :30 StretchCordz freestyle pull
  • :30 rest
  • 5 pulls ups or 10 single arm med ball slams
  • Take the rest of the minute rest

4-5 minutes rest. Shake it out. Get some water in you. Add a couple tasty licks to your playlist.

Part 2: 5 rounds, each round @2:00…

  • :30 bodyweight squats + :30 rest
  • :15 squat jumps + :45 rest

Core:

  • 3×30 flutter kicks on your back
  • 3×30 russian twists
  • 3×30 mountain climbers

Cool Down: 

15 Minutes streching 

 

Camps and Clinics

4 months ago

Dryland (Advanced)

*Every day is a new day, make it a day that you are proud of*

The main set features :30 of work that is meant to simulate doing a 50 with maximum effort in the water, with enough rest (1:00) that you can keep your effort and power output at a high level.

Things you will need:

  • An aggressive, up-tempo playlist; around an hour long
  • Resistance band
  • Skipping rope
  • Medicine ball
  • Skipping rope
  • StretchCordz
  • Foam roller

Warm-Up

  • 10 arm swings in each direction (front, back, monkey, double front, double back)
  • 10 leg swings (front-back, side-to-side)
  • 3×10 band pull aparts
  • 3×20 dead-bugs
  • 2x :30 banded hip bridge hold
  • 2x :30 front plank
  • :60 jumping rope
  • 2×10 med ball slams
  • 5 squat jumps max height

Main Set

3 rounds…

  • 8x :30 FAST + 1:00 rest
  • Round 1: StretchCordz – butterfly pull
  • Round 2: Goblet squat jumps with medicine ball
  • Round 3: StretchCordz – freestyle pull
  • 3:00 break between rounds. Grab some water, shake it out, tinker with your playlist.

Too easy? Step further back with the StretchCordz to increase resistance and/or try adding more reps to the :30 of work.

Core:

  • 3×30 flutter kicks on your back
  • 3×30 russian twists
  • 3×30 mountain climbers
  • 3×20 banded glute bridge marches

Cool Down

  • 15 minutes stretch and foam rol

Camps and Clinics

1 month ago

January 4th 2021

January 4th 2021

 

“Winning doesn’t always mean being first. Winning means you’re doing better than you’ve
done before.”


Bonnie Blair

Speed Skater

 

Warm Up 500 / 00:15:40

1x

1 x 200 Freestyle   04:40
1 x 100 Drill   03:05
1 x 100 Kick   03:05
1 x 100 Choice   02:50

2:00 Rest After Set

Main Set 1350 / 00:36:10

1x

10 x 25 Freestyle Distance per stroke " working on hand position, focus on your catch and pull 00:35
1 x 100 Freestyle Sprint on 1:45 02:20
1 x 200 Freestyle Broken by 50. Build 1-4 (70%, 80%, 90%, 100%) 04:40
10 x 25 Choice None freestyle "Working on technique, maximize each stroke" 00:45
1 x 100 Freestyle Sprint on 1:35 02:20
1 x 200 Choice Broken by 50. Build 1-4 (80%, 85%, 90%, 95%) Its important that you learn how to conserve some energy for the last 10 yards of your race. 05:40
2 x 25 Butterfly Sprint on 45 Sec 00:40
2 x 25 Backstroke Sprint on 40 Sec 00:40
2 x 25 Breaststroke Sprint on 60 Sec 00:45
2 x 25 Freestyle Sprint on 35 Sec 00:35
2 x 25 Choice Sprint on 60 Sec 00:45

Rest 1:00

Cool Down 200 / 00:05:40

1x

1 x 200 Choice DO NOT WALK 05:40

Total Duration: 00:57:30

Total Distance: 2050

Camps and Clinics

1 month ago

January 5th 2021

January 5th 2021

 

Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking.” –Steve Jobs

 

Warm Up 500 / 00:10:20

1x

1 x 200 Freestyle   03:30
1 x 100 Drill   02:20
1 x 100 Kick   02:20
1 x 100 Choice   02:10

Main Set 2200 / 00:39:40

1x

8 x 25 Mixed Odd's are freestyle swim, even's are choice swim. 00:35

1x

5 x 100 Freestyle At a solid effort, but not to hard 70% effort. 20 Sec rest between 100 01:45
5 x 100 Freestyle 80% effort with 5 sec rest at the 50 & 20 sec rest between each 100 01:45
5 x 100 Freestyle 90% effort taking 2 sec rest at each 25 & 20 sec rest between each 100. 01:45
5 x 100 Freestyle 100% Strong effort here! pausing for 3 sec at each 25 & 20 sec between 100. 01:45

Cool Down 200 / 00:04:15

1x

1 x 200 Choice DO NOT WALK 04:15

Total Duration: 00:54:15

Total Distance: 2900

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