Lockdown Activities

Whilst we are not in the pool here are some activities you can do at home!

Join in, have some fun and don't forget to log your activities (see club emails for how to log activities).

Weekly Challenges

Our new ‘live’ workout sessions are being email out every week with a link to the Google Meets session. However if you missed this or want to do the workouts again, see the links below...


All you need is space, drink, sweat towel, mat (if you have one) / towel.


A 30 minute cardio burn workout session for this evening!!… https://www.youtube.com/watch?v=jpizoUy4K9s (starting at 0 minute(s): 05 seconds). Each exercise is usually 50 seconds long followed by a 10 second rest. Extend rest periods if you need it!!


A good 30 minute HIIT session to get us back in the mood after a day of school / home school… https://www.youtube.com/watch?v=ZchfBe7b0SY (starting at 0 minute(s): 00 seconds). Each exercise is usually 30 seconds long followed by a 15 second 'active' rest. Extend rest periods if you need it!! Exercises done in 3 bouts and then move on to next exercise.



A good 30 minute Tabata session for us all… https://youtu.be/aQDDHUve7XE (starting at 0 minutes: 20 seconds). There is little rest during this session (generally 10 seconds between exercises), so extend time for a rest if you need it!! Each exercise is usually 20 seconds long.


A 30 minute cardio burn workout session for this evening!!… https://youtu.be/DcPSz-0bSVI (starting at 0 minute(s): 00 seconds). Each exercise is usually 45 seconds long followed by a 10 second rest. Extend rest periods if you need it!!



Slightly different twist for this Monday's session; we will start with a 12 minute cardio dance session via https://www.youtube.com/watch?v=yN3GgCUmmXw&t=377s (starting at 0 minutes: 25 seconds). There is little rest during this session, so that some if you need it!!


We will then follow (after a couple of minutes rest) with a Core Body workout via https://www.youtube.com/watch?v=fAQsyWbcnuU&t=90s (starting at 0 minutes: 25 seconds).



30 min HIIT workout: https://www.youtube.com/watch?v=CR4X4XwlA_c&feature=youtu.be (starting at 0min:55sec). There are lots of verbal descriptions in the video, with demonstrations throughout. Please adapt timings if you need to have more rest. There is a cool-down at the end.

30 min HIIT workout: https://www.youtube.com/watch?v=azF7RsPXB2k (starting at 2.06 minutes). There are limited verbal descriptions in the video – but there are demonstrations throughout (during rest periods). After the Warm-up, this workout works in 30 sec exercise, 10 sec rest; please adapt timings if you need to have more rest. There is a cool-down at the end.

Evan Jenkins, the strength and conditioning regional lead for the Swim England London and East regions has created a streamlining mobility workout, designed for 12-14-year-old swimmers. See YouTube video

You should only perform this programme if you are fit and healthy to do so and with parental permission. Please make sure that the area you are using for exercise is suitable and clear from hazards.

Don’t forget our competition…. Competition: design a poster that can be used to recruit more members to the club. Must be colourful, A4 paper size maximum. Can be drawn etc or designed on a ‘PC’. Closing date for entries = 8pm on Sunday 31st January.

Submit entries to ian.coach@ashbourneswimclub.org . The Committee will judge entries in February. NOW CLOSED!

In case you missed it...

Hello everyone, I have outlined some workouts below to help keep everyone active this week…

As with previous workouts; adjust the activity time slightly in order to get more rest/recovery time in between exercises if needed. E.g. if an exercise is 45 seconds with 15 seconds rest; do 35 seconds exercise, which will give you 25 seconds rest

Green Group:

PE with Joe session - https://www.youtube.com/watch?v=hnOtrnh80hs

PE with Joe session - https://www.youtube.com/watch?v=xs_g2B-D7zg

Yellow and Green Group:

30 minute HIIT session with Growing Annanas - https://www.youtube.com/watch?v=Prl5NeXTDkk

20 minute stretching exercises - https://www.youtube.com/watch?v=sDAKuq2tL1U

30 minute HIIT workout with Sydney - https://www.youtube.com/watch?v=usbhD71gNBQ

Please try and complete on Monday and Wednesday.

This weekend (16th and 17th January), we would like everyone to try and gain some KMs / Miles by undertaking two forms of exercise – e.g. jog on Saturday; bike ride on Sunday… (other types of exercise are available :-). "

If you timed your activity last weekend – can you try:

1 to do the same distance but a little bit faster; or

2 to see if you can go a bit further in the same time


9th – 10th January Challenge

We start January with a nice easy challenge to get us all moving… 5km any way you can. This can be walking, running, jogging, hopping, scooting and any other mode of movement you can think of (not motorised!).

Make the most of your time away from the house…

It is really important to get out the house and get some fresh air – especially as we are limited to daylight between 8am and 4pm.


3 Leg Stretches for Warming up Before Exercise

Warming up your body before exercise is vital. You can find the reasons why here. Below you’ll find three leg stretches you can do before exercising. They focus on the hamstrings, quadriceps, and calves. See https://www.swimming.org/justswim/3-leg-stretches/


Take a look at Swim England's suggestions for land training aswell, see Creating your own bespoke home training programme (available in the members only section)

"Hello everyone - I have outlined some workouts below to help get everyone active this week. As with previous workouts; adjust the activity time slightly in order to get more rest/recovery time in between exercises if needed. E.g. if an exercise is 45 seconds with 15 seconds rest; do 35 seconds exercise, which will give you 25 seconds rest. " Ian, Head Coach


All Groups (Green, Yellow, Blue):

PE with Joe 11th January 2021 - https://www.youtube.com/watch?v=tSi2ix1i180

PE with Joe 27th March 2020 - https://www.youtube.com/watch?v=qGKGNzNbWjU

Yellow and Blue Group:

30 minute HIIT work - https://www.youtube.com/watch?v=jpizoUy4K9s

30 minute total body HIIT work - https://www.youtube.com/watch?v=R3T3U9iFg0o

10 minute abs workout - https://www.youtube.com/watch?v=aWJo_Fe20aE&t=110s

Please try and complete on Monday and Wednesday.

Remember - Stay Safe!

How far can you travel for exercise?

Guidance issued by the Cabinet Office states that people can leave their homes for exercise but should not travel outside their "local area".

A good article of physical activity guidance: https://www.telegraph.co.uk/health-fitness/body/rules-daily-exercise-new-national-third-lockdown/

Enjoy your exercise, but don’t get caught out!: https://www.bbc.co.uk/news/uk-england-derbyshire-55560814

Lockdown Competitions


We have a couple of competitions also – prizes available…

Competition 1: design a poster that can be used to recruit more members to the club. Must be colourful, A4 paper size maximum. Can be drawn etc or designed on a ‘PC’. Closing date for entries = 8pm on Sunday 31st January. NOW CLOSED

Submit entries to ian.coach@ashbourneswimclub.org . The Committee will judge entries in February.

Competition 2: will be released soon and will be for all those “Master Builders” out there!

Here are few more links to exercises designed for swimmers.


Posture exercises to try at home

Swim England physiotherapist and Pilates instructor Karen Chapman has put together a video of posture exercises to try at home to keep your body healthy, see https://www.swimming.org/justswim/posture-exercises-to-try-at-home/


10 Dry Land Exercises for Swimmers You Can Do at Home

https://www.summersolutionsswim.com/10-dry-land-exercises-swimmers-can-home/