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SwimRVA Rapids Virtual Training Center

SWIMRVA RAPIDS VIRTUAL TRAINING CENTER 

(Updated Daily Mon-Fri)

These postings are specifically designed to help you in multiple areas of your life that include physical and mental strength, as well as how to have a healthy balance in life that allows you to improve in all facets beyond just getting in good exercise. 

What's New??

Suggested Swim Workouts for Swimmers with Pool Space

We have been receiving workouts requests from families who have access to an outdoor pool and we would like to help provide you with guidance.  Below are 5 different workouts swimmers can use for each group to get them through a week before needing to repeat.  Please remember that undertaking these workouts is at your own risk and each swimmer should be supervised at all times.

SwimRVA's Got Talent Competition ROUND 2!

We are THRILLED to announce an ongoing talent competition for the Rapids swimmers and families.  We know you have skills to show off and we want to see them.  You probably have greatness residing inside of you that you never knew about!  This is your time to discover that talent and announce it to the world!    Every two weeks, we will announce various categories and will be accepting your submissions via Google Form on the Virtual Training Center.  At the end of those two weeks, we will announce the winners and honorable mentions of each category by posting their video/picture submissions before announcing the next set of categories!  It's going to be a blast!!   

CLICK HERE for Round 2 (of 3) Categories and get started on your submissions!

CLICK HERE to submit your entries (remember there is no limit to how many submissions you can enter) *You can also download the Flip Grid app and use the code "SwimRVA" to enter on your phone!

CHECK OUT THESE AWESOME FREE WEBINARS:

Tech Talk with JKAP Recorded Zoom Call
Every Thursday at 4:00 pm, our Rapids swimmers and coaches gather on Zoom for a fun "Tech Talk with JKAP" meeting to watch races videos, instructional videos and talk swimming technique & race strategy.  We've got Coach Chris Bushelman joining us this week with some awesome backstroke advice too.  If you were unable to make the call, please enjoy the recorded version of the zoom call below.  (Please keep in mind that this was an informal fun meeting that we recorded and was not designed to be a recorded professional technique video).

Rapids Zoom Meet & Greet with SEC Champion, Michael Duderstadt! 

Fitter & Faster Clinician, 6 x SEC Champion and 15 x NCAA All-American, Michael Duderstadt, joined the SwimRVA Rapids for a special and inspirational meet and greet Zoom interview.  "Duder" as he is more commonly known as in the swimming world, swam with Rapids' Coach Jonathan for all 4 years of his swimming career before moving on to swim at Auburn where he enjoyed tremendous success as a Tiger.  His approach to life and swimming is unique and can help all athletes gain a terrific perspective during these unprecedented times.  Some of his best yards times include: 51.5 and 1:53.1 breast, 19.4 free (18.8 relay),  43.8 free (42.4 relay) 1:44 IM (High School was 54.5/1:57 breast, 20.6/45.7 free, 1:49 IM)

Check out some more fun info/videos about "Duder"!

ZACH APPLE INTERVIEW WITH THE RAPIDS

USA National Team swimmer and multiple time World Championship gold medalist, Zach Apple joined the SwimRVA Rapids for a live zoom call to tell his story, say hi and answered questions!  For those that do not know, our very own coach, Chris Bushelman, developed Zach as a high school swimmer to help him on his path towards greatness.  

CLICK HERE to read more about Zach on SwimSwam
CLICK HERE to read Zach's USA National Team Bio

RAPIDS WEEKLY PERSONAL GOAL GUIDE

We are thrilled to announce the creation of the Rapids Goal Guide!  If you are like many of us, you thrive
on using a checklist or scratching things off of a "To-Do" list.  This goal guide is your way to keep yourself on track and hold yourself accountable for doing things that keep you moving forward towards your goals while we are away from the water.  Each week you'll start by writing down your long term goals to continue imprinting them into your brain.  Then, you create your goals of improvement for the week.  Each day you can check off the various items SwimRVA has created for you to improve yourself.  Then, you fill out your thoughts and notes (like a journal) at the end.

If you send in your weekly Rapids Goal Guide at the end of the week, a coach will reply to you with a personalized message about your progress!  You can either submit a form using the electronic GOOGLE FORM link below, or if you are old school like me, you can print out the form and have a physical copy for the fridge.  For that one, at the end of the week, just take a pic and email it to us!

CLICK HERE for the PDF of the Rapids Goal Guide

CLICK HERE for the Online Google Form Rapids Goal Guide

COACHES CORNER

Each day we will be sharing videos from our coaches!  We hope you enjoy them.  We have also created unique and enjoyable team activities you can do to engage with your teammates, have fun interacting with your family, and try new things to bring joy to your world.

Video 11 Tues, May 5 "Have Fun"

Video 10 Fri, April 24 "Favorite Swim Moments"

Video 9 Tues, April 21 "Free Time"

Video 8 Wed, April 15 "Non-Negotiables"

Video 7 Thur, April 9 "Looking Out For Others"

Video 6 Mon, April 6 "Mental Health"

Video 5 Fri, April 3 "Training" 

Video 4 Mon, March 30 "Team Spirit"

Video 3 Fri, March 27 "Goal Setting"

Video 2 Thu, March 26 "Nutrition & Hydration"

Video 1 Mon, March 23 "Stay Safe and We are Here for YOU!"

 

DRYLAND TRAINING

Suggested Swim Workouts for Swimmers with Pool Space

We have been receiving workouts requests from families who have access to an outdoor pool and we would like to help provide you with guidance.  Below are 5 different workouts swimmers can use for each group to get them through a week before needing to repeat.  Please remember that undertaking these workouts is at your own risk and each swimmer should be supervised at all times.

STRETCH CORD BANDS WEEKLY WORKOUT PLAN (Brought to you by Coach Chris!)
Many of our Rapids families have purchased stretch cords or "bands" so they can begin swimming specific strength and conditioning exercises for their arms.  Coach Chris Bushelman has been working hard to create a stretch cord exercise program that is 4 weeks long to keep you on track and focused each and everyday.  You can follow this to a tee, or you can use portions of these exercises to help you mix up your training with the current running, biking, ab workouts you are already working on.

Please note that this is not intended to be a "one size fits all" program, so you need to make sure you are tayloring the workouts to your ability level so that you do not cause injury.  Take it easy and build into it.  We are working on getting videos together to show you proper technique, but until then, please follow the exercises descriptions and feel free to send videos of you doing your exercises so the coaches can provide technical feedback.  Also, please make sure you are supervised by your parents for safety.

Creative Workout Plan From Coach Jessica
We are looking for fun and creative ways for our athletes (and parents who want to join) to stay fit and stay active during our Stay Home and Shelter time period.  Coach Jessica has some really neat and interactive ways you can workout with a friend on Facetime/Zoom, a sibling, parents, neighbor, etc.  

Our staff has put together a weekly training plan that will help you maintain your fitness levels while also improving your overall athleticism, agility, coordination and strength.  All of these things will help you become a stronger you as you get ready for the up coming season!  Coaches Jonathan, Chris, Jessica and our very own strength & conditioning coach, Mike Stuart, have worked together to come up with a training plan for you that can be found on the Rapids website each and every day.  Our staff will even be setting up some opportunities to do workouts together live on Facebook!  Stay tuned for more details on that! 

WORKOUTS WITH COACH MIKE

 

RELATED ARTICLES & VIDEOS

The more you know and understand about the sport of swimming, the better you will be as an athlete.  We have put together a series of important news articles that we feel would be great reading material for each of our athletes and parents.  Of course, there is plenty more out there for you to read and we encourage you to explore that on your own.  Consider these some of our favorites that have been hand-picked for you!

RELATED ARTICLES:
 
TODAY'S ARTICLE (Fri, May 22)
What to Eat During Swimming Competitions
 
Archived Articles
Caeleb Dressel Carry a Big Kick and Even Bigger Goals
5 Lessons From Olympic Champions on Dealing With Adversity
9 More Things That Happen When You Start Focusing On Your Mindset
8 Things That Happen When You Start Focusing on Your Mindset
5 Ways to Instantly Improve Your Flip Turns
How to Make Better Goals in the Water
4 Exercises to Strengthen the Shoulders
3 Ways to Improve Your Relay Starts
There's Never Been a Better Time to Work on Your Mindset
Attitude is Everything, Managing the Stress & Uncertainty of COVID-19
Getting Back in the Water After a Long Layoff
15 Lessons You Can Learn From Master YODA
How to Improve Your Flexibility for Swimming
Why You Should Do a Dynamic Warm-Up Before Swimming
Breathing Patterns for 100 Freestyle
10 Tips for How to Do a Faster Flip Turn
Are Leadership Skills a Side Effect of Swimming?
10 Things swimmers can do for exceptional team culture
5 Fun Facts About Swimmers and Sleep
10 Coaches Share Their Thoughts on Mental Toughness (Side note.......Janelle Atkinson was once Coach Jonathan's Head Age Group Coach, and Keira Cruz was on the Zone Select Camp staff with Coach Jonathan)
4 External Rotation Exercises for Shoulder Injury Prevention
Keep Chasing Your Swimming Goals and Never Give Up!
Tom Jager vs Matt Biondi Double World Record Performances (Watch today's video to see the legendary 50 free race itself........it was EPIC!)
There's More to Life Than Swimming (Auburn Story of Perspective on Swimming's Roll in Life about Michael Duderstadt; "Duder" is a former swimmer of Coach Jonathan's and will be joining SwimRVA on Zoom next week!)
Hydrate the Healthy Way
National Teamers Finding Alternative Training Methods During Shut Down
Cooking with Team USA
Why all swimmers should use resistance bands
How to build a pre-race routine to dominate your PB's
7 Tips for How Swimmers Can Get Through Tough Times

Let's Do One More (The power of psychological safety & trust)
Try to be grateful for the setbacks in the pool
Tom Dolan Confidence is Adversity in Disguise (Tom Dolan was my swimming hero and his story is legendary!)
Alex Popov and the power of training the way you wanna compete (Alex is a LEGENDARY sprinter!)
21 Things you can learn from the best swimmers on the planet
 
RELATED VIDEOS:

TODAY'S VIDEO (Fri, May 22)
Interview of Multiple-Time Olympic Gold Medalist Anthony Irvin (Oldest to win a gold medal in swimming!)

Archived Videos
Biomechanical Breakdown of What Makes Usain Bolt so Fast (Sometimes you learn from watching other sports........details matter in all sports!)
Grant Hackett Discusses Mental Health with Athletes and the Lesson of Vulnerability (Grant is arguably the greatest distance swimmer ever!)
The Story Behind Tracy Caulkins and Her Success (One of the greatest well-rounded swimmers to ever live!)
The Jump Flip or "In & Out" Drill for Flip Turns
Ian Thorpe aka the "Thorpedo" Wins Olympic Gold in Front of Home Crowd at 2000 Olympics!
"Leg Kick Starts" with Brad Tandy
SwimRVA Rapids 2020 Hype Video
Katie Ledecky Wins 2012 Olympic Gold in 800 Free in London
Off the Blocks USA Swimming Episode 1, Season 3
Swimming Awards & Memories with Cody Miller (His VLOGs are so fun!)
2012 USA Swimming Olympic Team Call Me Maybe Video (This brings back such great memories!)
Training to Become a JEDI (Watch Daisy Ridley train to become "Rey" in the real world)
First Men's 50 Free in Olympic Games with Matt Biondi 1988
4 Exercises to Include in Your Dynamic Warm-Up to Reduce the Risk of Injury (Do these look familiar Rapids?)
Freestyle Swimming Differences Between Sprint & Longer Free Technique
Watch Mark Spitz Win 7 Gold Medals at 1972 Olympics (Can you swim that fast with long hair, a mustache, no goggles and no tech suit??) 
Rowdy Gaines Relives the 1980 Olympic Boycott
Backstroke Start Technique (Courtesy of the Race Club)
Janet Evans Smashes 400 Free World Record in Seoul for Olympic Gold! (Before there was Katie Ledecky, the greatest distance swimmer in history was Janet Evans!  Amazing video!)
Steve Parry Challenges Michael Phelps for 2004 Olympic Gold (Steve was Coach Jonathan's teammate at Florida State!)
Breaststroke Overview with Cody Miller & Coach Ray Looze
Maya Dirado Wins Olympic Gold 200 Back in Rio on Last Stroke! (Check out her epic finish!  This is why you always believe in yourself and never ever ever give up!)
Tom Jager vs Matt Biondi Double World Record 50 Free (Click on today's news article to read more about the legendary sprint format and epic race!)
Men's 100 Breast Winter Junior National Finals 2011 Lane 3 near top (Michael Duderstadt, former swimmer of Coach Jonathan, earns Runner-Up with 54.56, eventually dropping to 51.5 at Auburn, and will be chatting with SwimRVA Rapids on Zoom next week!)
Watch Michael Phelps's Last Olympic Race (Rio 2016)
The 40% Rule (Just when you think you're physically done, you're capable of more)
Visualize the perfect race
Missy Franklin Breaks 200 Back World Record at Olympics 2012 London
Caeleb Dressell Shares His Core Workout

Simone Manuel Wins 100 Free Olympic Gold Medal 2016 in Rio
THE GREATEST RACE OF ALL-TIME (Men's 400 Free Relay Team USA Come From Behind Victory to keep Phelps's Quest for 8 Golds in Tact)
1961 AAU 220 yard butterfly finals (check out this awesome video and afterwards it will take you into the 100 freestyle finals too!)
Michael Phelps vs Erik Vendt Epic 400 IM World Record Race at 2002 Nationals (Both went under world record in Ft Lauderdale!)
Watch Mary T Meagher go 2:05 World Record 200 fly at 16 years old back in 1981 (arguably one of the greatest records of all time!)
10 Things to do while your pool is closed (This video was made on March 20th, is 21 minutes long but REALLY good and applies to what we are all going through right now!)
Swimming faster and easier fly with Chloe Sutton​
Starts with Dave Durden (Olympic Coach & Head Coach Univ of Cal Men's Team
Starts with Mike Bottom (Olympic Coach & Head Coach of Univ of Michigan 
2 min video on importance of sculling
Missy Franklin Documentary (recommended by coaches!)
Natalie Coughlin 3D Dolphin Kick Analysis
Underwater Video from Santa Clara Grand Prix 2013 - Fantastic Turns!
Back to Breast Turn Crossover Turn Drill 

DAILY TEAM FUN ACTIVITY

We would love to hear your ideas on some fun team activities we can pass along for you to do at home.  A part of having good balance in your life is to simply cut loose and have some fun!  In this section, we will pass along some safe and fun activities for you to do.  If you email Coach Jonathan at jonathan.kaplan@swimrichmond.org your ideas, we may be able to post yours on here!

Daily Team Fun Activity, May 22nd, Create a List of Favorites with a Friend and Debate It!
 
One thing society loves to do is make lists.  One thing I see all the time is sports commentators creating a list of the best players ever and then letting the debates ensue.  It can be a lot of fun!  Today, I would encourage you to team up with 5 of your teammates/friends/family and agree on a topic to create a list of favorites.  Maybe it's the top 10 basketball players of all-time.  Or the top 10 most delicious foods............top 10 favorite Marvel movies............top 10 favorites star swimmers, etc etc.  I would LOVE to see your list too!  Send what you have to your coaches and we will get in on the debate!

**And don't forget to work on your SwimRVA's Got Talent video submissions this weekend!

May 21st, Find 20 Richmond Murals Around the City and Rank Them!
Most of you may be looking for a reason to get out of the house while doing so in a safe, socially distant way.  I HIGHLY recommend you try what I did last Sunday.  I drive around Richmond finding as many murals as I could and took pictures of them all.  They are literally everywhere in the Greater Richmond area!  The highest concentration I found were on Cary St and Grove in the fan, some downtown, many down Marshall Stree, some down Broad between downtown and Scott's Addition, and then a bunch in Scott's Addition itself.  You'll thank me later!  (Don't forget to look down side streets and alley ways!)

May 19th, How long can you go without your phone?
I bet your first reaction is something like "How is staying away from my phone supposed to be a 'fun activity'?"  Haha!  I know, it sounds like I'm being unreasonable.  There is a whole world out there that you may not realize exists beyond the world of social media, email & texts.  My challenge to you this week is to pick a day and see how long you can go without getting on your phone (excluding true emergencies of course).  Once you finally cave, and you will...........let us know how far you made it!!

May 18th, Film Your Pet Doing Something Funny!
I don't know about you, but if I just followed our cats around all day with a camera, I'd probably end up with video gold, haha!  Some pets may need a little more encouragment or incentive in the form of a treat, but see if you can capture your sweet pet friend doing something funny on film!  And by all means, send it to your coaches!  We love to see that stuff!

May 14th, Write Down Your Own Swimming Advice
First, I apologize for missing yesterday's team activity.  Hopefully you worked on your SwimRVA's Got Talent videos.  Secondly, we had an amazing Senior Recognition last night where our Seniors gave great advice to our younger swimmers.  Today, I want everyone to pretend you are a graduating senior and write down what your advice would be to your upcoming teammates that you have learned along the way.  What "words of wisdom" would you like to instill upon those who come behind you?  Afterwards, keep that piece of paper posted nearby at all times because you too may need reminding of that great advice one day.

May 12th, Record and Share Your Favorite Swimming Memory or Funny Story  
When all is said and done with your swimming career many years from now, you likely will not remember all of your times.  However, some memories and stories will stick with you for a lifetime!  We want to hear what you've got so far!  Tell us a funny swimming story or a memorable one for you and send it to your coaches in a video.  We love hearing from you!

May 11th, Create a New Language!
Who says you have to learn another languague when you can just create your own!  Of course, creating an entire language out of scratch in one day might be a little bit much, but you can create 10 new words.........and who knows, you may find them in Webster's Dictionary one day!

May 8th, Prepare for and Submit Videos for SwimRVA's Got Talent!
We have already had some really great submission for several categories in the SwimRVA's Got Talent competition!  Now is your time to get into the game.  Use today to plan out which categories you want to enter, what you want to do for each activity/video, and then use the weekend to perfect your tricks/shots/videos before submitting as many categories as you want!  Everything you make will be great and we are proud of every single person for trying their best and having fun with it!

May 7th, Go for a Family Walk and Talk About Favorite Family Memories
Some of our awesome Rapids families are already going for family walks, so this may be an easier one for many of you than others.  Today is going to be a gorgeous one, so why not get out of the house all at the same time, bring those crazy individual schedules together and go for a family walk.  You can simply stroll through the neighborhood, go on a trail or even a hike together.  While doing it, instead of talking about the stressful things in life like COVID-19, not being in the water, too much school work, parents working and/or teaching from home, talk about your favorite memories as a family.  Focus on the positive and that walk might end up becoming a favorite family memory for you one day.

May 6th, Do Something Completely Unexpected or Above and Beyond for Your Parents
There is a good chance that many of you already have household chores to do each week.  Today, however, how about you do something above and beyond for your parents?  They often are experiencing ten times the stress, frustration and difficulties that you may be experiencing, but they are usually masters at hiding that from you to make sure you have the best life possible.  Today, for no reason at all...........do something for them.  Maybe pick out something that doesn't often get done around the house (wipe the tops of the fans, or the baseboards weed the garden, etc).  Maybe it's not something physical but rather positive an emotional like writing them a heart felt letter or making them something nice from scratch.  Whatever you do, make it genuine and let them know how much you appreciate and love them!

May 5th Donate or Help Raise Money for SwimRVA Giving Tue Now!
Today is a HUGE day for SwimRVA!  In addition to it being Cinco de Mayo while also being on Taco Tuesday, today is also Giving Tuesday Now for SwimRVA.  If your family has the ability and the means to donate, go to www.swimrichmond.org and help us achieve our goal.  Regardless of whether or not you are in a position to help, you can also help by sharing our #GivingTuesdayNow posts via Facebook, Twitter, Instagram as well as forwarding our email to 10 different people you know!

May 4th (May the Fourth Be With You!) Create & Film Your Own Light Saber Battle! You know we are going to want to see this one!  Get creative, have fun and film an amazing light saber battle today.  Use whatever you have around the house for your light sabers, dress up in Jedi or Sith garments and give the fans what they want.........an epic light saber battle on MAY THE FOURTH!

May 1 Create Your Own Board or Household Game
One of the best part about having children is that you can make literally anything fun.  If you have a cardboard box and a marble, we can turn it into a game.  If you have a chair, a pillow and a hat, we can turn that into a game.  Today, I encourage you to make your own game, set the rules ahead of time and play with a family member, a friend in the driveway while separate, or even a friend on Facetime or the phone.

Thu, Apr 30 Watch 1-2 Hours of TV Guilt Free
While this may be WAY different than your usual "get out of the house and do something cool and awesome" fun activity, sometimes you just need an opportunity to do nothing productive (especially on a rainy day like today).  There is no doubt in my mind that many swimmers and families are doing this particular activity with great frequency.  However, when you're done, you feel bad and guilty that you didn't get anything accomplished that day.  Today........remove the guilt, sit back, pick a good movie or show and spend some time cozying up on the couch with your family and enjoy it!

Wed, Apr 29, Create Your Family Out of Macaroni Art!
I'm pretty sure we all have some sort of experience with this from kindergarten (and some of you are still in kindergarten!).  So today, we are turning back the clocks.  With your parent's permission, grab some macaroni or other pasta, some glue, some construction paper and create your "Macaroni Family".  Bonus points for creating your Macaroni Coaches, hahaha!

Tue, Apr 28, Learn to Count to 10 in 2 New Languages!
Hopefully each of you can count to ten in English..........hopefully, haha!  Some of you can already count to ten in one or two other languages.  My challenge to you is to add two more NEW languages to your list.  And then, who knows............maybe you love it so much that you keep going with one of those new languages!

Mon, Apr 27, Write a Letter to Yourself
There is one thing that is certain about this unusual time we have together due to the worldwide pandemic...........it is unlike anything we've ever experienced, and may even be like anything we experience in the future.  Even as tragic and uncomfortable this has been for so many, there have been some lovely things that have grown from this time together that has potentially shaped our perspective on life.  Today's activity is to write yourself a letter reminding you of what you have learned during this time and all the things in life you are thankful for and want to accomplish in the future.  Seal that envelope and write a date on it for you to reopen before reading it, sealing it again and setting a new date to reopen.

Fri, Apr 24, Camp Out in a Tent This Weekend!
When is the last time you camped out?  No, you don't have to go anywhere!  You can camp out in your backyard.  Is it set to rain?  Pop up that tent in the living room and set up your "room" for the weekend (with your parent's permission of course).  Don't have a tent?  Well, I think it's time to get the bedroom sheets hung up!  If you have any great pics or videos of your new "home" for the weekend, send them our way!

Thu, Apr 23, Film a sweet trick or trick shot using your swimming equipment!  
It's been a while since you've used those goggles, your kickboard, paddles, fins, etc.  Let's take them for a spin!  Create a cool trick shot that is pretty hard to do and record yourself accomplishing the amazing feat!  When you are done, send it to the coaches and you might even find yourself highlighted on our SwimRVA social media accounts!  I'm thinking using goggles as a slingshot, or throwing your kickboard up in the air and catching it behind your back, etc.  Good luck and have fun!

Wed, Apr 22, Create a Swimming Song with a Popular Song
Create your own lyrics to a well-known song to write your thoughts on swimming, how much you miss swimming, how much you love it and your teammates!!  If you are daring enough, we think you should video yourself and send the video to Coach Jonathan so we can share it on our social media!  You know you want to!

Tue, Apr 21, Write a Swimming Joke
Let's get those dad joke creative juices flowing folks...............who can create the funniest, corniest or silliest swimming/pool/aquatics related joke???  Please email or text Coach Jonathan at jonathan.kaplan@swimrichmond.org or 864-508-2961 when you have your joke ready.  The cornier the better, hahaha!

Mon, Apr 20 Write a Swimming Workout (and send it to the coaches!)
Put your coaching hat on!  Take a stroll down to the coaching world and put together some workouts that you would like to do.  Come up with something that is challenging and accomplishes a goal but is also something you would love to get to do yourself.  Consider it like a self-potrait that comes out in the version of an awesome but difficult swim workout.  When you're done, send them to your coaches and we may be able to do some of them when we are able to return to the water!  

Fri, Apr 17 Get Artsy with Some Nature Pics
This day and age, three things most of us have are the exact three things you need to take a gorgeous artsy picture.  First, you need a camera, aka your phone.  Second, you need time on your hands, aka everyone in America right now.  And third, you need access to nature, one of the few places you can safely go and keep your distance from others...........or just your yard!  Get creative, take some gorgeous pictures and send in whatever you capture!

Thu, Apr 16, Reconnect with an old Friend or Family Member
Whether you are a young'in, a teenager or a parent, you probably have a friend or family member that you haven't been able to speak to or connect with in a long time.  Right now is the perfect time to reach out, send a text, letter, zoom call, smoke signals, or anything to chat with someone who is special to you that you do not get to speak to often enough.  You will be surprised how refreshing it is to hear about how they are doing and they will greatly appreciate it too.

Wed Apr 15 Bake or Cook Something!
If you are like me, you probably do not have a lot of skills in the kitchen, especially when it comes to baking.  However, lately my wife has been baking a lot of amazing things, including her own sourdough breads, bagels, etc.  And man oh man she can make some mean deserts too!  Whether your have experience with it or not, pick out a recipe and give it a shot!  Try baking some brownies, cookies, tarts, etc.  Or maybe offer to cook dinner for your family tonight!

Tue, Apr 14 Handstand Challenge (Simone Biles & Tom Holland, aka Spiderman)
Who's up for a challenge??  Recently, Spiderman star Tom Holland presented a handstand challenge to the world.  Soon there after, Olympic Legend, Simone Biles, took it to another level.  Can any of our Rapids stars "rise" to the occasion? 

Tom Holland Handstand Challenge

Simone Biles Handstand Challenge

Mon, Apr 13, Create Your Own Scavenger Hunt!
Our Rapids coaches have come up with some fun Scavenger Hunt games to do as our team get-togethers this week.  We will be using the app "Goose Chase" and you can join us!  However, how about you create your own creative scavenger hunt today that you can do with friends and family from afar?  It sure could create a lot of fun and laughter, especially on a rainy day like today!

Fri. Apr 10, THE LION KING WORKOUT CHALLENGE!!!
Apologies to those who either do not have the movie Lion King, or do not have Disney Plus right now.  However, there is a great workout plan that you can do while watching one of the greatest Disney movies of all time............THE LION KING!  Forget about Tiger King folks, we want the Lion King!  Click on the link below and follow the workout plan.  You can even synch up the video with a friend and do it together on Facetime or Zoom.

CLICK HERE for the Lion King Swimmer Workout Challenge

Thu, Apr 9 Make Up a Story!
You don
't have to be a writer to make up a funny or interesting story!  You can film yourself telling a tale of adventure, or a funny situation, or even create an entire other world.  If you write it down and would like to share it with the coaches, send it our way!  I bet you are more creative than you think and we can't wait to read it or watch it.

Wed, Apr 8 Family Board Game!
It's not that often that we have the time alone with our family to go old school and just play some games together.  Tonight, how about you be the member of your family that recommends you break out a board game or a card game and play as a family?  Uno, Monopoly, Trouble, Phase 10, Apples to Apples, etc etc are all great ways to have fun together with those you love most. And if you want a sure fire way to win Monopoly every time, just ask me!  Haha!

Tue, Apr 7 Create an awesome chalk art project in the driveway or street!
I've seen a lot of children in our neighborhood lately passing along positive messages to neighbors and simply having fun with chalk by creating beautiful and colorful art projects in their street or the driveway.  Of course, please first gain permission before doing so, but have a blast and make something beautiful, or make someone's day during these difficult times.  And take a pic to send to us so we can post it on Instagram, Twitter, Facebook, etc.

Mon, Apr 6 "Create a Scavenger Hunt!"
We love it when our Rapids swimmers connect with each other, whether it be on Zoom, Facetime, social media or just the good ole phone call  How about today, once you've got some school work done, you put together a scavenger hunt for your teammates to search through and the first person to send you pictures of all of the items around their house wins!

Fri, April 3 "Swimming Jeopardy Created Just For You!"
Coach Jessica did an amazing job putting together a swimming jeopardy game for you to play with your teammates!

CLICK HERE for online Rapids swimming Jeopardy!

Thu, April 2 "Creative SwimRVA Rapids Logo Competition!"
My first thought was to make it a "Lego Logo" competition to see who could build the coolest SwimRVA and/or Rapids logo out of legos!!  How fun would that be?!?  But, I realized that not everybody has Legos at their disposal, so you can make your logo out of anything cool like Skittles, cereal, beads, yarn, crochet, or even just a sweet drawing!  Take pictures and send them in!

Wed, April 1 "April Fool's Joke"
This is not going to be easy to pull off since you have a limited audience who is basically around you all the time.  Don't do anything really mean of course, but have some fun with it and bonus points for getting it on camera!

Tue, March 31st "Create a Team Cheer!"
We have some pretty fun and awesome cheers here at SwimRVA!  But who says we can't have more??  Your challenge today is to come up with a new team cheer to share with the team.  Since we have group "practices" on Zoom this week, you can share your cheer with us so we can practice it together!

Mon, March 30th "Trick Shots"
I've seen a lot of cool videos of kids hitting golf balls that blow out candles from 10 yards away, or a guy throwing a piece of toast into the toaster behind him without ever looking at the toaster.  What's the coolest trick shot you can do?

Fri, March 27th "Build A Fort"
You're never to old to build a fort.  And if you think you are, just start building and you'll get into it quickly and realize you are not.  You can use sheets and pillows to create a great living room fort, build tunnels to crawl around the house, or maybe even go outside in the backyard and get creative old school style!  Heck, I've even built a fort for my son out of Amazon boxes that had been stored up for weeks waiting for recylcing, haha! 

Thu, March 26th "Create an obstacle/ninja warrior course!"
The sun should be coming out today and the temperatures rising a little.  What a great opportunity to get some creative exercise around the house.  Throw on your Rapids shirt and have some fun in the sun while creating an obstacle course that includes running, jumping and coordination.  Get creative........DO IT SAFELY.......and post a video online while tagging SwimRVA's social media accounts!

Wed, March 25th "Indoor Putt Putt Golf"  It's rainy today!  With your parent's permission, grab a putter and a small dixie cup (or something you can use for a golf hole).  Set up a creative putt putt golf course in the house and keep score against your parents/siblings.  Be sure not to hit hard or run the risk of breaking anything in the house!  You can use any soft style ball, ping pong ball, tennis ball, etc.  Enjoy!

 
 

Classes with Lawrence:

  

Chair Aerobics Series with Rose:

 

Workouts with Kimi:

 

Yoga with Natalie:

 

 
MESSAGE FROM SWIMRVA EXECUTIVE DIRECTOR, ADAM KENNEDY: