CIM BOOT CAMP

CHANNEL ISLAND MASTERS BOOT CAMP

Boot Camp consists of 5 stations, with each station consisting of 2 routines. Each routine lasts 2 minutes. Each station has a routine that is either MAX EFFORT or MAX REP. There is a 1 minute break period between each routine to switch stations..

The order of each station is pre-set. The 2 routines at each station have been set-up to be either physically complimentary or disruptive to minimize muscle memory.

ALL EFFORTS ARE 100%. For maximum results, work each routine for the entire duration and try not to pace yourself throughout the workout. Do as much of each routine as you can, and then next time, try and do a little better.

STATION #1 – Wall access / Shallow water:
A) Deck push-ups (full or modified) OR Pilates Plank (EFFORT)
B) Wall to flags - shallow water running sprints (forward/backward/side) (REPS)

STATION #2 – Deep water / Deep water:
A) Vertical Deep Water Bobs (REPS)
B) Vertical Kicking (EFFORT)

STATION #3 – Deep water / Wall access:
A) Jug or Ball Bottom Touches/Empty (REPS)
B) Side of Pool Sit-ups (EFFORT)

STATION #4 - Deep water / Deep water:
A) Stationary Swimming (EFFORT)
B) Horizontal Bobs (untethered) (REPS)

STATION #5 – Shallow Water / Deep or shallow water:
A) Shallow Water Jumps (EFFORT)
B) Wall push to flags – sprint back to wall (REPS)

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STATION LOCATIONS:

LANE 1: Station 1 (shallow end) / Station 3 (deep end)

LANE 2: Station 2 (deep end) / Station 5 (shallow end)

LANE 3: 2x100’s SWIM SPRINT (swim station – optional)

LANE 4-5: Station 4

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ROUTINE DESCRIPTIONS:
1) Sit-ups: Side of pool sit-ups (max effort-1) /

2) Push-ups/Planks: Deck push-ups (max effort-2) / modified to knee push-up or planks

3) Shallow water jumps (max effort-3) – raise knees as high as possible. / modified to lower knee lifts

4) Vertical Bobs: Deep water bobs (max reps-1) / modify to shallower water.

5) Horizontal Bobs: Tethered or unassisted (max reps-2). Wall push and return to wall.

6) Run Sprints: Wall to flag shallow water running sprints (max reps-3) / modify is variable speeds. Or side-step, backward runs

7) Water Jug: Water jug bottom touches and empty (max reps-4) / can also use waterpolo ball for bottom touch only. / modify to variable depth, size of ball/jug

8) Stationary: Stationary swimming (max effort-4) /

9) Vertical Kicking: Vertical kicking (max effort-5) / increase difficulty by adding weight or raising arms above head

10) Wall Push w/swim: Wall push to flags / swim sprint back to wall (max reps-5) / increase difficulty by doing in deep end.

11) Waterpolo Ball Push: Underwater pushes (using waterpolo ball) – Take 1-2 balls, and hold in hand and push underwater in control effort (max effort-6).

12) Wave makers (using kickboard) – hold kickboard with 2 hands, push underwater to make waves. (max effort-7)

13) Core balance – Standing on a kickboard close to the wave makers, maintain balance using hands movements while in turbulent water (max effort-8).

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BOOT CAMP SWIM SET CHOICES / 10-20 seconds rest between

1) 8x50 sprints / double flip turns or double spins on ODD #’s.

2) 8x50 sprints / 25 closed fist – 25 normal swim.

3) 8x50 sprints / 25 dolphin – 25 normal swim.

4) 40’s / NO WALL- SPRINTS.

5) 8x50’s / 25 swim-25 kick.

6) 8x50’s / 25 one arm – 25 normal swim.

7) 10x25’s / 25 head-up – 25 normal swim.

8) 8x50’s / no swimming inside flag zone (kick or glide only).

9) 8x50’s / 12-18 strokes across pool – then kick remainder.

10) 10x25’s / 25 dolphin or flutter kick on back – 25 swim.

11) 10x25's / T-shirt sprints / freestyle only 

 
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WORKOUT FORMAT (1-HOUR)

-10 min Warm-up period

-35 min STATIONS

-10 min Swim-sets

-5 min Cool-down period

(*Station and Swim-sets may be in any order)