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Dear Swimmer

We hope you and your families are all in good health at this unprecedented time for the country.  Of course, it goes without saying that you and your loved one's health and well being is the most important thing right now. 

Although our pools are currently closed and swim training cannot take place, regular exercise remains one of the best ways to stay healthy both in body and mind.  As such, we have been putting together some land routines and other recommendations that you can do easily at home during the shut down to help you stay in good shape.  

You will find an attachment with this message with some exercises geared particularly for Junior Development 1 swimmers.  We hope you will consider these and try to complete them during the additional spare time you have at home in the coming weeks.  Further below, you'll also find some more general recommendations about what to do during this time, including the need to do some simple cardiovascular work such as walking, running, cycling or circuit training.Stay fit at home during the Coronavirus

If you have any questions related to this please contact your squad lead coach or Coach Lewis Smith who will all be happy to assist you further or answer any queries you may have.

Kind regards and best wishes to all your family during this difficult time for us all.
Ian Wright & the COGST Coaching Team

Exercise, Fitness and Moving
Stay active to stay well. Although we're avoiding public facilities, exercising can still take place at home or outdoors – see training options below for details.
Try to use think of this period away from the pool as an opportunity to focus on areas of weakness like mobility, flexibility, strength or exercise for general health and wellbeing.
 
Nutrition and Eating
It is important that you adjust your nutrition in line with the change in physical activity which is likely to occur over the coming period.
Reduced physical activity = reduced energy requirements  
 
It is still important to maintain the following:
• Eat 3 main meals per day – breakfast, lunch and dinner 
• Maintain overall protein intake
• Utilise smaller portion sizes 
• Choose lower calorie snack options  - e.g fruit, yoghurt, hummus & crackers, popcorn
 
Cardiovascular Training
These can be completed as either long extensive workouts, or interval style (long extensive interspersed with short bursts of higher intensity work) 
 
Walking/running or a combination of both:
1. Build up volume/intensity slowly if you do not run regularly
2. Choose an alternative option if running causes disruption or injury.
 
Cycling
1. If cycling outdoors, ensure you wear appropriate clothing and adhere to safety regulations of the road.
2. A turbo trainer would allow you to set up a stationary bike at your house.
 
Circuit Training 
1. Using a combination of running on the spot, skipping, jumping jacks, mountain climbers and burpees you can create an aerobic workout at home with minimum equipment needed.
2. An example circuit starts with 30s work & 30s rest with 1-minute rest between rounds repeating these 3 to 5 times – progress by increasing the work period