Dear Swim Families,

It has been a pleasure coaching our TAISM swimmers this year. Thank you for your ongoing support throughout. Remember during these uncertain days when we are at home more than usual, to take time out for some exercise.

I have posted below a few dry land workouts that swimmers could choose to do when they need a break in the day from their online studies and work at home.

Here is a chart with more ideas of dryland activities for swimmers to do at home.

Take care everyone. Be active. Stay safe.
Sending lots of virtual hugs.

x Ms. Cori

Staying Fit: Alternatives to Swimming

Spend 20-60 minutes getting some exercise. Choose a workout from below or go for a....WALK, HIKE, RUN or BIKE RIDE. Run around outside & MOVE your body. *Remember to keep your social distance.

These different exercises can be done at home and with little to no equipment. Most of these workouts take 30 minutes or less. Pick one you like or mix it up and try different workouts 4-5 times a week in addition to cardio (running, biking, walking).

DRY LAND WORKOUT # 1

5-4-3-2-1 x  3 times

5 Minutes
  Cardio-choose walk, bike or run OR
  1 minute-high knees
  1 minute-jumping jacks
  1 minute-front kicks
  1 minute-jumping jacks
  1 minute-running in place

4 Minutes
  1 minute-lunges or walking lunges
  1 minute-mountain climbers
  1 minute-lunges
  1 minute-mountain climbers

3 Minutes
  -10 pushups
  -15 tricep dips
(repeat for 3 minutes)

2 Minutes
  30-seconds squats
  30-seconds squat jumps
  30-seconds squats
  30-seconds squat jumps

1 Minute
   -Plank

DRY LAND WORKOUT # 2

DRY LAND WORKOUT # 3

50/50 Cardio and Strength x 3 times

NO rest between exercises
1 minute rest between sets, 20 min. duration

50 Jumping Jacks
10 Push ups
20 Squats
20 Bicycle Crunches

50 High Knees
20 Squat Jumps
1 minute Plank
1 minute side plank on each side

50 Mountain Climbers
15 Forward Lunges
15 Reverse Lunges
20 Tricep Dips

DRY LAND WORKOUT # 4

DRY LAND WORKOUT # 5

Circuit Training at Home x 3

25 Jumping Jacks
7 Push-ups
15 Crunches
8 Squats
8 Burpees
25 Jumping Jacks
1 Minute Wall Sit
7 Push-ups
15 Crunches
8 Squats
20 High Knees
15 Bicycle Crunches

DRY LAND WORKOUT # 6

DRY LAND WORKOUT #7

Total Core Workout for Swimmers

DRYLAND WORKOUT # 8

DRYLAND WORKOUT # 9

DRYLAND WORKOUT # 10

DRYLAND WORKOUT # 11

DRYLAND WORKOUT # 12

DRYLAND WORKOUT # 13

EXTRA CHALLENGE: DRYLAND WORKOUT # 14

EXTRA CHALLENGE: DRYLAND WORKOUT # 15

EXTRA CHALLENGE: DRYLAND WORKOUT # 16

ES Swim Team

Celebrating the End of a GREAT 

Swim Team Season with Popsicles at the Pool

THANK YOU FOR SUPPORTING 

OUR YOUNG SWIMMERS!

Spring Swim Club Sign Up

Dear Swim Families,

This morning Ms. Lillie sent out an email on my behalf regarding the Spring ES Swim Club sign-up. Spring session of Elementary Swim Club will go from mid-April (April 14th) through the end of May and is open to students beginning in Grade 2 up through Grade 5.

THE DEADLINE TO SIGN UP FOR THE SPRING ES SWIM CLUB IS 

NOON ON SUNDAY, MARCH 17th. 

RETURNING ES SWIMMERS
If your child would like to continue to participate in swimming, please fill out the google form. ALL swimmers who would like to participate need to sign-up, EVEN if you are part of the swim team currently.

NEW SWIMMERS
If your child is interested and can meet the minimum  requirements outlined below, please fill out and submit the following form by noon on Sunday, March 17th.

On the sign up form you will be able to schedule a  "TRY OUT" with Ms. Cori & Ms. Grace. All swimmers who are new to our TAISM ES Swim Team/Club program must do a "TRY OUT" before coming to a practice. Coaches will assess all of the new swimmers' stroke readiness (see below for minimum requirements). If a child is not yet ready for Swim Club, Ms. Cori will send his/her parents an email.

Elementary Swim Club Minimum Requirements:

• 2nd, 3rd, 4th and 5th grade students
• Can swim 25 meters in all four strokes without stopping (Freestyle, Breaststroke, Backstroke, & Butterfly).
• Can swim 50 meters of Freestyle without stopping.
• Comfortable in the deep end of the pool.
• Learn to Swim lessons- Level 6 swimmer or higher (Level 5 with coaches approval).
• Learning to execute legal swims and a racing start, improving with each practice.
• Can swim 25 M. freestyle in 0:40 or less.
• Demonstrates safe and positive sporting behaviors.

MS/HS SWIMMERS
You can sign up in person with Ms. Cori at practice.


HOPE TO SEE YOU AT THE POOL!!!

xx Ms. Cori

Important Upcoming Dates for Swim Families

Dear Swim Families,

It's that transition time of the year when activities come to a close and new activities begin. Please take note of the following important dates coming up in the TAISM swim world.

• Tuesday, March 3- TAISM RELAYS (Coaches invitation only) - NO AM PRACTICE

• Thursday, March 12- LAST ES Swim Team Practice

• Friday & Saturday, March 13-14- Nautilus Invitational at the Sultan Qaboos Stadium, (50 M long course competition)

• Sunday, March 17- DEADLINE TO SIGN UP FOR SPRING ES SWIM CLUB (link)

• Thursday, March 19- ES TRY-OUTS for Spring ES Swim Club (Grades 2-5)

• Tuesday, March 24- ES TRY-OUTS for Spring ES Swim Club (Grades 2-5)

• Tuesday, April 14- First ES Spring Swim Club practice from 3:30-4:30 PM

Middle and High School swimmers who are transitioning sports seasons are welcome to come back to swim training! Hope to see you at the pool!

Ms. Cori