Jacob’s Tips: Home workouts for Swim School kids


Here are some ways to exercise at home during lockdown which perfect for the older kids within our Swim School. I would suggest doing them for 45 seconds then have 15 seconds rest, and repeat as many times as you like!

1. Squat jumps into streamline
Perfect for strengthening the legs while also practicing the push off from the tumble turn to help you get the most out of your turns!

2. Flutter kicks
Lay on your back, raise your legs and begin to kick like you’re swimming backstroke. You can lift your head to make it harder. This works on your core and helps with practicing the motion for backstroke kick.

3. Push-ups
Perfect for working on your upper body strength.

4. Burpees
This is a great way to work the whole body, you can make it harder/easier to suit the level, by either adding in a push-up, or taking it away.

5. Plank
Planking is another great core exercise, especially for a swimmer as there can never be too much emphasis placed on having a good core!

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Jacob Garrod works for AUT Millennium Swim School and the Schools Programme. He started back in February 2015 and teaches from Breather Level right through to Development Two. Whilst working part time, he is also in the home stretch of completing his Bachelor of Business Degree at Massey University in Albany. Jacob learned to swim aged three, and became a competitive swimmer at the age of 7. He continued right through until 22, clocking up 15 years in the sport. He specialised in breaststroke and has represented New Zealand on the international level, attending two Oceania Championships in 2014 and 2016, where he managed to get five medals - three gold, and two silver. Jacob also attended the 2014 Youth Olympic Games, in Nanjing, China, and the 2017 World University Games, in Taipei, Taiwan. Jacob attended multiple National Championships where he managed to get medals throughout the years, from junior level, to age group level, right through to open level.