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KMSC - Covid 19 Resources

Covid-19 has made it unclear when our team will next be able to hold practices (both dry-land and in-water). Our coaching staff greatly misses our swimmers and their families. 

During this time, KMSC is sending out a daily update email to provide activities to add to your day, a dryland challenge, and links to helpful videos or podcasts. We hope to continue to cultivate your love for all things swimming. If you missed an email, here's a log of the resources we are sending out. 

FRIDAY, APRIL 17

Seniors – if you’re sore from yesterday’s dryland, be sure to stretch it out today.

SUGGESTED DRYLAND WORKOUTS

In accordance with USA Swimming’s Risk Management department, we are not mandating any workouts during this time. Please visit our Dryland Resources webpage for ideas on workouts and exercises. Please be patient as we continue to build this page. Visit the webpage here.

Remember that exercises such as jogging, walking, riding a bike, and jump roping are ways to get your heart rate up.

ZOOM CONFERENCES

We have a few Zoom meetings set up this week. Details will be sent to your email just prior to the meeting time. Zoom meetings will be set up so that each person has to be admitted by the meeting organizer (coach) to increase security. Though these aren’t required, attendance is highly encouraged!

  • Senior: 4 p.m. Friday with Coach John

GETTING TO THE WALL … FIRST!

I know in our house we’ve really enjoyed watching swimming highlights from the Rio Olympics this week. While watching the incredibly close women’s 50 freestyle, I couldn’t help but LOVE this underwater view of the finish. When the difference between a gold medal and sixth place was .12 of a second, every detail counts, particuarly the finish.

Check out this view of the finish: The three women are on their sides, heads down, legs kicking, with one arm extending into the wall. How do you finish your freestyle races?

 

Watch the entire race here (though it doesn't have the underwater view).

HEALTHY ACTIVITIES FOR KIDS

Coach Emily is sharing this Action for Healthy Kids website, which offers a variety of fun activities for kids of all ages. If you’re looking for something to add to your day, check it out here!

QUIZ FROM COACH GRANDPA

Last chance to complete Coach Phil’s quiz! All of the answers are Oklahoma cities and towns. When you’re finished, email your answers to Coach Phil at jpjjbrougher@gmail.com (corrected email address!) and he’ll reply with your score. Make sure you to copy your parents on the same email, per Safe Sport policy. Good luck!

PLAN AHEAD: WEBINARS

Mark your calendars for these webinars available this week. We’ll be adding to this list daily.

Every weekday at 9 a.m.: Arena begins its Fish Out of Water series this week. Join in on Instagram as different elite swimmers share how they are staying physically and mentally fit during this time. Go to @ArenaUSA at 9 a.m. each weekday.

11 a.m. Friday, April 17: Grit and the Growth Mindset, the key to success in swimming and life. Hosted by USA Swimming’s Performance Development Manager Jay Chambers. Register here.

4 p.m. Fri., April 17: Starts, starts, starts! Learn how to get off the blocks FAST every time. Register here.

Noon Sat., April 18: This webinar is just for swimmers ages 11 and under who want to have some FUN! Register here.

12:45 p.m. Saturday, April 18: How elite athletes are leading the way for 2020. Join former Olympians as they talk about dealing with these uncertain times. Register here.

Thursday, April 16

SUGGESTED DRYLAND WORKOUTS

In accordance with USA Swimming’s Risk Management department, we are not mandating any workouts during this time. Please visit our Dryland Resources webpage for ideas on workouts and exercises. Please be patient as we continue to build this page. Visit the webpage here.

Remember that exercises such as jogging, walking, riding a bike, and jump roping are some ways to get your heart rate up.

Seniors: Remember that Zoom dryland is at 4 p.m. If you haven’t signed up, do so by noon!

ZOOM CONFERENCES

We have a few Zoom meetings set up this week. Details will be sent to your email just prior to the meeting time. Zoom meetings will be set up so that each person has to be admitted by the meeting organizer (coach) to increase security. Though these aren’t required, attendance is highly encouraged!

  • Senior Dryland: 4 p.m. Thursday. Must sign up (see dryland email for details).
  • Senior Dev: 4 p.m. Thursday with Coach Josh
  • Senior: 4 p.m. Friday with Coach John

QUIZ FROM COACH GRANDPA

Marlins, Coach Phil has prepared this quiz for you! All of the answers are Oklahoma cities and towns. When you’re finished, email your answers to Coach Phil at jpjjbroughe@gmail.com and he’ll reply with your score. Make sure you to copy your parents on the same email, per Safe Sport policy. Good luck!

KEEPING YOUR EDGE TODAY

Listen to this Champion’s Mojo podcast on how to keep your edge today, when we’re not able to be in the pool training. Click here for the podcast.

PLAN AHEAD: WEBINARS

Mark your calendars for these webinars available this week. We’ll be adding to this list daily.

Every weekday at 9 a.m.: Arena begins its Fish Out of Water series this week. Join in on Instagram as different elite swimmers share how they are staying physically and mentally fit during this time. Go to @ArenaUSA at 9 a.m. each weekday.

11 a.m. Thu., April 16: As swimmers, we swim freestyle more than any other stroke. Learn the mechanics and how to have a stronger, more connected stroke. Register here.

NEW 2 p.m. Thu., April 16: The Katie + Katie Show: Live workout and Q&A with Katie Ledecky and Katie Hoff. Register here.

5 p.m. Thu., April 16: Get cooking and learn about nutrition in the kitchen with Olympians Cierra Runge and Chloe Sutton. Register here.

11 a.m. Friday, April 17: Grit and the Growth Mindset, the key to success in swimming and life. Hosted by USA Swimming’s Performance Development Manager Jay Chambers. Register here.

4 p.m. Fri., April 17: Starts, starts, starts! Le

Wednesday, April 15

SUGGESTED DRYLAND WORKOUTS

In accordance with USA Swimming’s Risk Management department, we are not mandating any workouts during this time. Please visit our Dryland Resources webpage for ideas on workouts and exercises. Please be patient as we continue to build this page. Visit the webpage here.

Remember that exercises such as jogging, walking, riding a bike, and jump roping are ways to get your heart rate up.

Seniors: Please check your email for information about Thursday’s Zoom dryland session.

ZOOM CONFERENCES

We have a few Zoom meetings set up this week. Details will be sent to your email just prior to the meeting time. Zoom meetings will be set up so that each person has to be admitted by the meeting organizer (coach) to increase security. Though these aren’t required, attendance is highly encouraged!

  • Senior Dryland: 4 p.m. Thursday. Must sign up (see dryland email for details).
  • Senior Dev: 4 p.m. Thursday with Coach Josh
  • Senior: 4 p.m. Friday with Coach John

QUIZ FROM COACH GRANDPA

Marlins, Coach Phil has prepared this quiz for you! All of the answers are Oklahoma cities and towns. Download the quiz here. When you’re finished, email your answers to Coach Phil at jpjjbroughe@gmail.com and he’ll reply with your score. Make sure you to copy your parents on the same email, per Safe Sport policy. Good luck!

STAY IN YOUR LANE

Who was up late last night watching an entire hour dedicated to Michael Phelps’ races at the 2016 Rio Olympics? We may have already shared this race, but it’s worth repeating.

The recap included the 200 fly, a rematch between Phelps and Chad Le Clos, who had taken the title from Phelps in 2012. Watch the race here, but pay special attention to the final 50 meters. Phelps is focused on finishing his race, but is Le Clos? His focus appears to be on Phelps, as he keeps turning his head to look at this rival.

Why does this matter? In your race, you have to control what you can control. That includes keeping your mind on your race and staying focused. If you’re busy looking to the other lanes to see what they’re doing, are you really focused on YOUR race?

PLAN AHEAD: WEBINARS

Mark your calendars for these webinars available this week. We’ll be adding to this list daily.

Every weekday at 9 a.m.: Arena begins its Fish Out of Water series this week. Join in on Instagram as different elite swimmers share how they are staying physically and mentally fit during this time. Go to @ArenaUSA at 9 a.m. each weekday.

11 a.m. Wed., April 15: Breaking down breaststroke, part 2. This is an excellent way to learn from some of the best breaststrokers and improve your stroke. Register here.

NEW 1 p.m. Wed., April 15: Silver Linings with Elizabeth Beisel features special guest Cody Miller, who you may recognize from this year’s KMSC Pro-Am Classic. Register here.

4 p.m. Wed., April 15: Add variety to your at-home workouts with this yoga for swimmers class. Yoga is excellent in helping swimmers build strength and flexibility Register here.

11 a.m. Thu., April 16: As swimmers, we swim freestyle more than any other stroke. Learn the mechanics and how to have a stronger, more connected stroke. Register here.

NEW 2 p.m. Thu., April 16: The Katie + Katie Show: Live workout and Q&A with Katie Ledecky and Katie Hoff. Register here.

5 p.m. Thu., April 16: Get cooking and learn about nutrition in the kitchen with Olympians Cierra Runge and Chloe Sutton. Register here.

11 a.m. Friday, April 17: Grit and the Growth Mindset, the key to success in swimming and life. Hosted by USA Swimming’s Performance Development Manager Jay Chambers. Register here.

4 p.m. Fri., April 17: Starts, starts, starts! Learn how to get off the blocks FAST every time. Register here.

10 a.m.-12:30 p.m. Saturday, April 18: Digital We LEAD Summit for senior-level swimmers. The focus is on growing athletes into leaders. Registration is open to the first 15 female and 15 male registrants, and no more than 5 from King Marlin. Hosts include Dr. Roberta Kraus, who is excellent! Register here ASAP.

Noon Sat., April 18: This webinar is just for swimmers ages 11 and under who want to have some FUN! Register here.

12:45 p.m. Saturday, April 18: How elite athletes are leading the way for 2020. Join former Olympians as they talk about dealing with these uncertain times. Register here.

Tuesday, April 14

SUGGESTED DRYLAND WORKOUTS

In accordance with USA Swimming’s Risk Management department, we are not mandating any workouts during this time. Please visit our Dryland Resources webpage for ideas on workouts and exercises. Please be patient as we continue to build this page. Visit the webpage here.

Remember that exercises such as jogging, walking, riding a bike, and jump roping are ways to get your heart rate up.

Seniors: Please check your email for information about Thursday’s Zoom dryland session.

ZOOM CONFERENCES

We have a few Zoom meetings set up this week. Details will be sent to your email just prior to the meeting time. Zoom meetings will be set up so that each person has to be admitted by the meeting organizer (coach) to increase security. Though these aren’t required, attendance is highly encouraged!

  • Senior Dryland: 4 p.m. Thursday. Must sign up (see dryland email for details).
  • Senior Dev: 4 p.m. Thursday with Coach Josh
  • Senior: 4 p.m. Friday with Coach John (use same link as last Friday)

GOLD MEDAL MIND: MENTAL TOUGHNESS THROUGH MAYHEM

Dr. Jim Afremow wrote this blog post before COVID-19, yet it’s very much applicable today. The sports psychologist discusses how to maintain your mental toughness even when things are going as expected. Read the blog post here.

10 THINGS THAT REQUIRE ZERO TALENT

As you think ahead to when practices and meets resume, consider these 10 things you can do EVERY DAY that require absolutely zero talent. Can you start doing them now?

 

PLAN AHEAD: WEBINARS

Mark your calendars for these webinars available this week. We’ll be adding to this list daily.

Every weekday at 9 a.m.: Arena begins its Fish Out of Water series this week. Join in on Instagram as different elite swimmers share how they are staying physically and mentally fit during this time. Go to @ArenaUSA at 9 a.m. each weekday.

11 a.m. Tuesday, April 14: Best practices for athletes to take a leadership role. Hosted by USA Swimming. Register here.

1 p.m. Tuesday, April 14: Join world-champion Katie Hoff for I.M. Fit, a high energy workout class to keep up your strength. Recommended for Senior-level. Register here.

4 p.m. Tuesday, April 14: Growing up in a swimming family. Register here.

11 a.m. Wed., April 15: Breaking down breaststroke, part 2. This is an excellent way to learn from some of the best breaststrokers and improve your stroke. Register here.

NEW 1 p.m. Wed., April 15: Silver Linings with Elizabeth Beisel features special guest Cody Miller, who you may recognize from this year’s KMSC Pro-Am Classic. Register here.

4 p.m. Wed., April 15: Add variety to your at-home workouts with this yoga for swimmers class. Yoga is excellent in helping swimmers build strength and flexibility Register here.

11 a.m. Thu., April 16: As swimmers, we swim freestyle more than any other stroke. Learn the mechanics and how to have a stronger, more connected stroke. Register here.

NEW 2 p.m. Thu., April 16: The Katie + Katie Show: Live workout and Q&A with Katie Ledecky and Katie Hoff. Register here.

5 p.m. Thu., April 16: Get cooking and learn about nutrition in the kitchen with Olympians Cierra Runge and Chloe Sutton. Register here.

11 a.m. Friday, April 17: Grit and the Growth Mindset, the key to success in swimming and life. Hosted by USA Swimming’s Performance Development Manager Jay Chambers. Register here.

4 p.m. Fri., April 17: Starts, starts, starts! Learn how to get off the blocks FAST every time. Register here.

10 a.m.-12:30 p.m. Saturday, April 18: Digital We LEAD Summit for senior-level swimmers. The focus is on growing athletes into leaders. This event is full. There is a wait list to join. Hosts include Dr. Roberta Kraus, who is excellent! Register here ASAP.

Noon Sat., April 18: This webinar is just for swimmers ages 11 and under who want to have some FUN! Register here.

12:45 p.m. Saturday, April 18: How elite athletes are leading the way for 2020. Join former Olympians as they talk about dealing with these uncertain times. Register here.

MONDAY, APRIL 13

SUGGESTED DRYLAND WORKOUTS

In accordance with USA Swimming’s Risk Management department, we are not mandating any workouts during this time. Please visit our Dryland Resources webpage for ideas on workouts and exercises. Please be patient as we continue to build this page. Visit the webpage here.

Remember that exercises such as joging, walking, riding a bike, and jump roping are some ways to get your heart rate up.

ZOOM CONFERENCES

We have a few Zoom meetings set up this week. Details will be sent to your email just prior to the meeting time. Zoom meetings will be set up so that each person has to be admitted by the meeting organizer (coach) to increase security. Though these aren’t required, attendance is highly encouraged!

  • Senior Dev: 4 p.m. Monday with Coach Josh
  • Senior Dev: 4 p.m. Thursday with Coach Josh
  • Senior: 4 p.m. Friday with Coach John

IT’S TIME TO “F.I.G.H.T.”

How are you and your family coping with quarantine life? This short video from TrueSport offers an excellent strategy for coping with quarantine life. Watch it here.

PLAN AHEAD: WEBINARS

Mark your calendars for these webinars available this week. We’ll be adding to this list daily.

Every weekday at 9 a.m.: Arena begins its Fish Out of Water series this week. Join in on Instagram as different elite swimmers share how they are staying physically and mentally fit during this time. Go to @ArenaUSA at 9 a.m. each weekday.

3 p.m. Monday, April 13: Learning from failure. For athletes ages 13 and older. Register here.

5 p.m. Monday, April 13: It’s GIRLS ONLY in this Mindset Monday with Olympians Kim Vandenberg and Chloe Sutton. Register here.

11 a.m. Tuesday, April 14: Best practices for athletes to take a leadership role. Hosted by USA Swimming. Register here.

1 p.m. Tuesday, April 14: Join world-champion Katie Hoff for I.M. Fit, a high energy workout class to keep up your strength. Recommended for Senior-level. Register here.

4 p.m. Tuesday, April 14: Growing up in a swimming family. Register here.

11 a.m. Wed., April 15: Breaking down breaststroke, part 2. This is an excellent way to learn from some of the best breaststrokers and improve your stroke. Register here.

4 p.m. Wed., April 15: Add variety to your at-home workouts with this yoga for swimmers class. Yoga is excellent in helping swimmers build strength and flexibility Register here.

11 a.m. Thu., April 16: As swimmers, we swim freestyle more than any other stroke. Learn the mechanics and how to have a stronger, more connected stroke. Register here.

5 p.m. Thu., April 16: Get cooking and learn about nutrition in the kitchen with Olympians Cierra Runge and Chloe Sutton. Register here.

11 a.m. Friday, April 17: Grit and the Growth Mindset, the key to success in swimming and life. Hosted by USA Swimming’s Performance Development Manager Jay Chambers. Register here.

4 p.m. Fri., April 17: Starts, starts, starts! Learn how to get off the blocks FAST every time. Register here.

10 a.m.-12:30 p.m. Saturday, April 18: Digital We LEAD Summit for senior-level swimmers. The focus is on growing athletes into leaders. Registration is open to the first 15 female and 15 male registrants, and no more than 5 from King Marlin. Hosts include Dr. Roberta Kraus, who is excellent! Register here ASAP.

Noon Sat., April 18: This webinar is just for swimmers ages 11 and under who want to have some FUN! Register here.

12:45 p.m. Saturday, April 18: How elite athletes are leading the way for 2020. Join former Olympians as they talk about dealing with these uncertain times. Register here.

FRIDAY, APRIL 10

SUGGESTED DRYLAND WORKOUTS

In accordance with USA Swimming's Risk Management department, we are not mandating any workouts during this time. Please visit our Dryland Resources webpage for ideas on workouts and exercises. Please be patient aswe continue to build this page. Visit the webpage here.

Remember that exercises such as jogging, walking, riding a bike, and jump roping are some of the ways to get your heart rate up.

ZOOM CONFERENCES

We have a few Zoom meetings set up this week. Details will be sent to your email just prior to the meeting time. Zoom meetings will be set up so that each person has to be admitted by the meeting organizer (coach) to increase security. Though these aren’t required, attendance is highly encouraged!

  • Senior: 4 p.m. Friday with Coach John
  • Senior Dev: 4 p.m. Monday with Coach Josh

E-BOOK: DEVELOPING A CHAMPIONSHIP MINDSET

This our last day to talk about Olympic swimmer Kara Lynn Joyce’s e-book on how to develop a championship mindset.  Take a moment to read the last few sections, if you haven’t already: Controllables, Leadership, Overcoming obstacles, and Teamwork and Positivity.

That last section is one of my favorites. Consider Kara Lynn’s advice for meets and ask yourself if you can do this:

                “One way to combat your own pre-race jitters is to tune into the meet and draw energy from the great races going on in the pool. Keep track of your teammates’ events and channel your excitement into their swims. This will not only contribute to the success of your team but will also help motivate you in your own swims.”

This also works on days when you’re not swimming well – at meets and practices. Focus what could be negative energy about your own performance into positive energy supporting your teammates. Celebrate their successes that day. Your time will come!

USING RESISTANCE CORDS

Senior swimmers are very familiar with resistance cords and how useful they are in swimming. Now’s a great time to incorporate resistance cords into your training as we wait for the pools to reopen and practices to resume.

For ideas on exercises you can do with resistance cords, visit this Dryland Cord Training course by GoSwim.TV.

PLAN AHEAD: WEBINARS

Mark your calendars for these webinars available this week. We’ll be adding to this list daily.

Every weekday at 9 a.m.: Arena begins its Fish Out of Water series this week. Join in on Instagram as different elite swimmers share how they are staying physically and mentally fit during this time. Go to @ArenaUSA at 9 a.m. each weekday.

Fri., April 10 at 1 p.m.: Quarantine Fitness has been a favorite for many of our athletes. This episode is for swimmers ages 13 and over. Register here.

THURSDAY, APRIL 9

SUGGESTED DRYLAND WORKOUTS

On the Dryland Resources webpage, Seniors & SD swimmers will find a roundup of exercises from Coach Reid with instructions on how to build your own dryland workout. Mix it up

In accordance with USA Swimming's Risk Management department, we are not mandating any workouts during this time. Please visit our Dryland Resources webpage for ideas on workouts and exercises. Plese be patient as we continue to build this page. Visit the webpage here.

ZOOM CONFERENCES

We have a few Zoom meetings set up this week. Details will be sent to your email just prior to the meeting time. Zoom meetings will be set up so that each person has to be admitted by the meeting organizer (coach) to increase security. Though these aren’t required, attendance is highly encouraged!

  • Senior Dev: 4 p.m. Thursday with Coach Josh
  • Senior: 4 p.m. Friday with Coach John

E-BOOK: DEVELOPING A CHAMPIONSHIP MINDSET

Today, read the Confidence & Positive Self-Talk sections of Olympic swimmer Kara Lynn Joyce’s e-book on how to develop a championship mindset.  We’ve talked a lot in this email about developing a positive mindset. It’s an important part of being successful.

What are four things you need to do to build your confidence? (Hint: read both sections!)

USING RESISTANCE CORDS

Senior swimmers are very familiar with resistance cords and how useful they are in swimming. Now’s a great time to incorporate resistance cords into your training as we wait for the pools to reopen and practices to resume.

For ideas on exercises you can do with resistance cords, visit this Dryland Cord Training course by GoSwim.TV.

PLAN AHEAD: WEBINARS

Mark your calendars for these webinars available this week. We’ll be adding to this list daily.

Every weekday at 9 a.m.: Arena begins its Fish Out of Water series this week. Join in on Instagram as different elite swimmers share how they are staying physically and mentally fit during this time. Go to @ArenaUSA at 9 a.m. each weekday.

Thu., April 9 at 11 a.m.: At a time when it feels like we can’t do anything, there’s actually many ways you can be improving. Learn what you can do right now to improve you mental strength and confidence. Register here.

Thu., April 9 at 11 a.m.: We’re back in the kitchen again to learn more about proper nutrition. Register here.

Thu., April 9 at 1 p.m.: Quarantine Fitness with Fitter & Faster for athletes ages 9-12. Register here.

Fri., April 10 at 1 p.m.: Quarantine Fitness has been a favorite for many of our athletes. This episode is for swimmers ages 13 and over. Register here.

WEDNESDAY, APRIL 8

MIDWEEK MOTIVATION

Who else is needing a little extra motivation today? We’ve got you covered. Take a moment to watch  this pump-up swimming video and you’ll be ready to dive into your day. Watch here.

SUGGESTED DRYLAND WORKOUTS
In accordance with USA Swimming’s Risk Management department, we are not mandating any workouts during this time. Please visit our Dryland Resources webpage for ideas on workouts and exercises – new material was added yesterday. Please be patient as we continue to build this page! Visit the webpage here.

ZOOM CONFERENCES

We have a few Zoom meetings set up this week. Details will be sent to your email just prior to the meeting time. Zoom meetings will be set up so that each person has to be admitted by the meeting organizer (coach) to increase security. Though these aren’t required, attendance is highly encouraged!

  • Ivory & Sapphire: 4 p.m. Wednesday with Coach Laura & Coach Emily
  • Senior Dev: 4 p.m. Thursday with Coach Josh
  • Senior: 4 p.m. Friday with Coach John

E-BOOK: DEVELOPING A CHAMPIONSHIP MINDSET

Return to the e-book from Olympic swimmer Kara Lynn Joyce on how to develop a championship mindset.  Today, read the section on Visualization, which is a great tool for athletes.

Visualization involves imagining the perfect race in your mind. When you do so, fill it with every detail possible. Think about how the water feels when you dive in, what a tight streamline feels like, what a fast turn feels like. You can also visualize situations you are nervous about, such as if your cap comes off in a race. Come up with a strategy to deal with the situation, then visualize yourself going through those steps and being successful.

You can practice visualization now while we are unable to practice. Look at your goals from last week, and pick one to visualize. Make sure you are in a quiet space while you do this and try to get completely relaxed.

PLAN AHEAD: WEBINARS

Mark your calendars for these webinars available this week. We’ll be adding to this list daily.

Every weekday at 9 a.m.: Arena begins its Fish Out of Water series this week. Join in on Instagram as different elite swimmers share how they are staying physically and mentally fit during this time. Go to @ArenaUSA at 9 a.m. each weekday.

Wed., April 8 at 4 p.m.: End your day with a yoga workout designed for swimmers. Yoga is great for building strength and flexibility, both of which swimmers need. Register here.

Thu., April 9 at 11 a.m.: At a time when it feels like we can’t do anything, there’s actually many ways you can be improving. Learn what you can do right now to improve you mental strength and confidence. Register here.

Thu., April 9 at 11 a.m.: We’re back in the kitchen again to learn more about proper nutrition. Register here.

Thursday, April 9 at 1 p.m.: Quarantine Fitness with Fitter & Faster for athletes ages 9-12. Register here.

Fri., April 10 at 1 p.m.: Quarantine Fitness has been a favorite for many of our athletes. This episode is for swimmers ages 13 and over. Register here.

TUESDAY, APRIL 7

SUGGESTED DRYLAND WORKOUTS

In accordance with USA Swimming's Risk Management department, we are not mandating any workouts during this time. Please visit our Dryland Resources webpage for ideas on workouts and exercises if you wish to workout at home during this time. We are in the process of building this page, so please be patient! Visit the webpage here. (You must be logged onto kingmarlin.com to proceed to this page.)

There's also a dryland webinar today with Katie Hoff (see webinar section below).

ZOOM CONFERENCES

We have a few Zoom meetings set up this week. Details will be sent to your email just prior to the meeting time. Zoom meetings will be set up so that each person has to be admitted by the meeting organizer (coach) to increase security. Though these aren’t required, attendance is highly encouraged!

  • Purple: 4 p.m. Tuesday with Coach Laura
  • Ivory & Sapphire: 4 p.m. Wednesday with Coach Laura & Coach Emily
  • Senior: 4 p.m. Friday with Coach John

E-BOOK: DEVELOPING A CHAMPIONSHIP MINDSET

Return to the e-book from Olympic swimmer Kara Lynn Joyce ( Download the e-book here.) Today, read the sections on Hydration and Rest. Then answer the following questions:

  • Do you think you are drinking enough water throughout the day? How do you know?
  • When your body tells you it's thirsty, does that mean you are dehydrated yet?
  • Sleep can help your muscles recover. What can it also prevent?
  • What is something you can do to help you fall asleep faster at night?

TAKING ADVANTAGE OF ADVERSITY AND DISAPPOINTMENT

Dr. Alan Goldberg shares how swimmers can take advantage of the situation today and come out stronger and better. This article includes excellent tips, including this gem:

                “Keep in mind that all of your competitors are in the same boat as you. The swimmers who are going to come out of this adversity in good shape are the ones who will continue to ‘train’ consistently and work toward their goals in any way that they can.”

GOSWIM.TV TURN VIDEOS

Remember that Goswim.TV is offering all of its content for FREE right now (you must create a basic account). GoSwim provides top-notch technique videos. This week, their featured videos are on all of the competitive stroke turns, which is an area every swimmer can improve. Check it out!

PLAN AHEAD: WEBINARS

Mark your calendars for these webinars available this week. We’ll be adding to this list daily.

Every weekday at 9 a.m.: Arena begins its Fish Out of Water series this week. Join in on Instagram as different elite swimmers share how they are staying physically and mentally fit during this time. Go to @ArenaUSA at 9 a.m. each weekday.

Tue., April 7 at 1 p.m.: Do you struggle to balance swimming and school or are you entering high school next year and worried about balancing the increased workload with swimming? Many athletes do. Listen as Olympic medalists Katie Meili and Lacey Nymeyer share tricks to become a champion in the pool and in school. Register here.

Tue., April 7 at 1 p.m.: It’s I.M. Fit again with Olympic swimmer Katie Hoff. Prepare for a great workout. Register here.

Tue., April 7 at 4 p.m.: Do you dream of being an Olympic gold medalist? Listen as five-time Olympian (as a swimmer & coach) Brett Hawke shares his experiences along with other Olympians. Register here.

Wed., April 8 at 4 p.m.: End your day with a yoga workout designed for swimmers. Yoga is great for building strength and flexibility, both of which swimmers need. Register here.

Thu., April 9 at 11 a.m.: At a time when it feels like we can’t do anything, there’s actually many ways you can be improving. Learn what you can do right now to improve you mental strength and confidence. Register here.

Thu., April 9 at 11 a.m.: We’re back in the kitchen again to learn more about proper nutrition. Register here.

Thursday, April 9 at 1 p.m.: Quarantine Fitness with Fitter & Faster for athletes ages 9-12. Register here.

Fri., April 10 at 1 p.m.: Quarantine Fitness has been a favorite for many of our athletes. This episode is for swimmers ages 13 and over. Register here. MONDAY, APRIL 6

SUGGESTED DRYLAND WORKOUT
In accordance with USA Swimming’s Risk Management department, we are not mandating any workouts during this time. We are in the process of uploading resources on our website for all athletes to utilize if they choose to train outside of the pool during this time. We hope to have those resources available beginning Tuesday.

For today, if you choose to train on your own, consider a dryland workout from the resources we offered last week and include a run, walk, or bike ride. As always, remember to slowly increase your time, intensity and distance in any activity to avoid injury.

ZOOM CONFERENCES

We have a few Zoom meetings set up this week. Details will be sent to your email just prior to the meeting time. Zoom meetings will be set up so that each person has to be admitted by the meeting organizer (coach) to increase security. Though these aren’t required, attendance is highly encouraged!

  • Senior Dev: 4 p.m. Monday & Thursday with Coach Josh
  • Purple: 4 p.m. Tuesday with Coach Laura
  • Ivory & Sapphire: 4 p.m. Wednesday with Coach Laura
  • Senior: 4 p.m. Friday with Coach John

E-BOOK: DEVELOPING A CHAMPIONSHIP MINDSET

Olympic swimmer Kara Lynn Joyce shares how to develop a championship mindset in this excellent e-book. Today, read the section on Nutrition. Then answer the following questions:

  • What are the three takeaways on nutrition?
  • What are three nutrition goals you can set for yourself based on what you learned in this e-book? Write them down with your goals that you set last week.

SHOULDER EXERCISE

This exercise was featured our first week by Elizabeth Beisel, but here’s another look. Write the alphabet with a tennis ball on the wall. Check out this video here.

PLAN AHEAD: WEBINARS

Mark your calendars for these webinars available this week. We’ll be adding to this list daily.

Every weekday at 9 a.m.: Arena begins its Fish Out of Water series this week. Join in on Instagram as different elite swimmers share how they are staying physically and mentally fit during this time. Go to @ArenaUSA at 9 a.m. each weekday.

Monday, April 6 at 10 a.m.: Mindset Monday features 6 steps to a more confident swimmer with two-time Olympic swimmer Chloe Sutton. Register here.

Monday, April 6 at 3 p.m.: Swimmers, deepen your understanding of backstroke technique with this session from Fitter & Faster. Register here.

Tue., April 7 at 1 p.m.: Do you struggle to balance swimming and school or are you entering high school next year and worried about balancing the increased workload with swimming? Many athletes do. Listen as Olympic medalists Katie Meili and Lacey Nymeyer share tricks to become a champion in the pool and in school. Register here.

Tue., April 7 at 1 p.m.: It’s I.M. Fit again with Olympic swimmer Katie Hoff. Prepare for a great workout. Register here.

Tue., April 7 at 4 p.m.: Do you dream of being an Olympic gold medalist? Listen as five-time Olympian (as a swimmer & coach) Brett Hawke shares his experiences along with other Olympians. Register here.

Wed., April 8 at 4 p.m.: End your day with a yoga workout designed for swimmers. Yoga is great for building strength and flexibility, both of which swimmers need. Register here.

Thu., April 9 at 11 a.m.: At a time when it feels like we can’t do anything, there’s actually many ways you can be improving. Learn what you can do right now to improve you mental strength and confidence. Register here.

Thu., April 9 at 11 a.m.: We’re back in the kitchen again to learn more about proper nutrition. Register here.

Thursday, April 9 at 1 p.m.: Quarantine Fitness with Fitter & Faster for athletes ages 9-12. Register here.

Fri., April 10 at 1 p.m.: Quarantine Fitness has been a favorite for many of our athletes. This episode is for swimmers ages 13 and over. Register here.

FRIDAY, APRIL 3

Several parents have requested that their swimmer's email be added so that the swimmer receives this update in his own inbox. You can add this! Simply log into your account on www.kingmarlin.com. Click on My Account in the right rail, then My Account again. A window will appear with several tabs across the top. Keep it on the Account tab. You will see spots for Email 1, Email 2 and so on. Add your swimmer's email to one of those spots. Click Save and you are done!

SUGGESTED DRYLAND WORKOUT
Today, pick your favorite dryland workout that you have tried over the past 2 weeks or your favorite Fitter and Faster webinar. Just keep moving!

GOAL-SETTING WEEK

Now we’re ready to bring all of your goals together. Find a notebook or use your journal that you keep in your swim backpack. (Don’t have one? Take some time to decorate one this weekend!) Write down your current times and goal times for each event you’ve defined Then include your process goals. Keep this in your notebook so you can refer to it often. Attach a pencil or pen to your notebook using tape and string so that you can update your goals at any time.

PLAN AHEAD: WEBINARS

Mark your calendars for these webinars available this week. We’ll be adding to this list daily.

Every weekday at 9 a.m.: Arena begins its Fish Out of Water series this week. Join in on Instagram as different elite swimmers share how they are staying physically and mentally fit during this time. Tuesday will feature Mallory Comerford’s favorite dryland workout, Wednesday is a home workout for two, Thursday features Ryan Held and swimming outside of the pool, and Friday talks about

THURSDAY, APRIL 2

SUGGESTED DRYLAND WORKOUT
Parents, with the weather turning cold tomorrow, today’s a good day to get your athlete outside for a run, walk, or bike ride! Warm up with this suggested dryland workout. Try to repeat the circuit more times than you did last week.

Do each exercise for :45 seconds:

  • Push ups (as many as you can -- mod cobra push-ups for those who need it)
  • Wall sits
  • Bench dips (you can use the couch, your bed, etc.)
  • Lunges (get deep)
  • Plank
  • Chair Step Ups
  • Crunches
  • Jumping Jacks

Repeat this set 3-5 teams with 15 seconds in-between, so it's always back to the top!

GOAL-SETTING WEEK: REVISE PROCESS GOALS

Today, let’s circle back to the process goals you wrote down Monday. Review your performance goals from yesterday. Then look at your process goals. Can you be more specific? Are they on target? For example, if you realize you are now closest to a big goal time in the backstroke, what process goals can you write for backstroke? Identify your weakest stroke and set process goals on how to improve in it during practices. Revise those process goals and be as specific as possible.

WEDNESDAY, APRIL 1

DRYLAND WORKOUT
(Younger swimmers can alter the # of reps in the main set as needed.)

WARM UP

(3x through, progressively faster on each round)

:30 seconds jumping jacks
:30 high-knee steps in place (use your arms & legs together)
:30 butt kicks in place
:30 lateral shuffles
 

Rest 1:00 after three rounds, then (2x through) …

15 x streamline jumps (work on getting good height)
:30 second plank

MAIN SET

(3x through – work fast but keep your form tight)

15 x burpees
15 x pushups
:20 second flutter kicks
10 x burpees
10 x pushups
:20 second flutter kicks
5 x burpees
5 x pushups
:20 flutter kicks

RACE DAY

Mary T. Meagher is one of the greatest butterfliers of all time. She set the world records in the 100-meter and 200-meter butterfly events in 1981. Those records stood for nearly two decades. In fact, Meagher’s 200-meter butterfly time of 2:05.96 still stands as the 9th fastest ever. Furthermore, she owns 5 of the top 15 times ever in that event.

Watch her set the 200-meter butterfly world record in this video. Can you spot one thing that is missing from Meahger that you rely on in every race?

GOAL-SETTING WEEK

Now that we’ve learned about process and SMART goals, let’s find resources to help us set our performance goals. For example, how do you know what a realistic time is in the 50 free?

Begin by making a list of your best times in every event. Then gather time standards for our local championship meets: Division II and OKS State Championship. You can find those qualifying times here.

Next, look at USA Swimming’s national motivational time standards. (View those here. Once on the webpage, click “Age Group Time Standards,” then “Show More.” Click on “2020 Motivational Times top 15 age groups.”) These vary based on your age group and gender. Where do your times fall in comparison to these time standards? If you don’t have a Division II cut or a ”B” time, then those are good goals to set. If you already have either of those, then look toward OKS State cuts or “BB” or “A” time standards. If you already have OKS Champs cuts, then look ahead to Zones ("AAA" times) if you are 14 or under or Sectionals cuts.

Remember to be realistic! If you don’t yet have a “B” time, then it’s not realistic to set “A” times as your goal … yet. Start with a “B” time, then move to a “BB” time and so forth.

Try to set a goal time for each event. If you have events you haven’t swam yet, make it a goal to swim those once the season is up and running.

TUESDAY, MARCH 31

SUGGESTED DRYLAND WORKOUT

Here’s a dryland workout from YourSwimLog.com that you can incorporate into today’s workout. Or choose one of the workouts under webinars for today. Don’t forget to get in a mile run for SD and work toward a 3-mile goal for Senior.

GOAL-SETTING WEEK: SMART GOALS

Today, we’re going to learn about SMART goals. All too often our goals are not very well defined or even unrealistic. Using the SMART system to define goals helps to ensure long-term success and allows you to better evaluate your progress toward your goals.

SMART means Specific, Measurable, Attainable, Relevant, and Time Based. Swimmers, read this article to learn about the method.

Parents, it’s normal to want to lead your child through goal-setting. Here’s an article with tips specifically for parents.

MONDAY, MARCH 30

Start a routine this week. Set aside 30-60 minutes (depending on your current training group) to do dryland exercises, run or bike, then follow it with a webinar of your choice. We’ll provide a list of webinars for the week so you can plan ahead. And remember, many of these webinars are recorded and available to view later as well.

Here are our suggested activities for today.

SUGGESTED DRYLAND WORKOUTS

Parents, here are recommendations for dryland for any day, based on your child’s training group. (There are also some dryland-specific webinars listed below for added variety.)

For Pre-Prep through Onyx, the most important “dryland” you can do right now is to get active. Go outside and kick around a soccer ball, run through an obstacle course, ride your bike, go for a jog with your parents. Practice flutter kick on your back, do streamline jumps and jumping jacks.

For Sapphire and Ivory, swimmers can build on Onyx’s list. Add in a set of sit ups, practice a plank for 30-45 seconds (remember to keep a flat back), do 3 sets of 15 streamline jumps followed by 3 sets of 30-second flutter kicks, then make laps around the room doing lunges.

For Purple and SD, swimmers can follow this workout provided by SwimOutlet. Add in a half- or 1-mile jog at the end.

Senior swimmers can also incorporate the SwimOutlet workout with their regular shoulder exercises. Get out for a run but be sure to build slowly. Don’t start with 3 miles if you haven’t been running. Build slowly.

WHO’S YOUR SWIMMING HERO?

Why do you swim? Who inspires you to get better each and every day? We all have a swimming hero. We want to hear yours! Draw a picture and write a few sentences on your swimming hero. Then ask your parent to post it to social media using the hashtag #myswimhero.

GOAL-SETTING WEEK

This week, we’re going to share tips and resources on goal-setting every day. This unscheduled “break” from the pool is actually the perfect time to reevaluate and set new goals, as it comes between the end of short-course season and the beginning of long-course season.

Having goals is important. It helps keep us focused each day, especially on those hard days when we aren’t feeling motivated. In swimming, though, goals shouldn’t be all about times.

That’s where process goals come in.

Alabama football coach Nick Saban says, “Success doesn’t come from pie-in-the-sky thinking. It’s the result of consciously doing something each day that will add to your overall excellence.”

Too often, we hear swimmers say they want to get a certain time, yet they haven’t given any thought to how to do it. When we define process goals to go along with performance goals, we have a path to focus on daily to help get to our end goal.

What are some good process goals?

  • Do a tight streamline every time I leave the wall.
  • Do X number of dolphin kicks off the wall every day in practice. (The number will vary by swimmer. An Ivory swimmer may shoot for 2, and senior swimmer for 4-5.)
  • Attend every practice each week.
  • Focus on improving my freestyle kick set times.

Today, think about what you can do in practice on a daily basis. Try to remember the reminders your coaches are giving you daily, as those are good clues on what you need to improve. Write down 3-5 process goals and share them with your parent. Discuss how they might be hard and what you’ll do when it does get hard. Then post these process goals on our bathroom mirror where you can read them every day.

PLAN AHEAD: WEBINARS

Mark your calendars for these webinars available this week. We’ll be adding to this list daily.

Anyime today: Join Chloe Sutton as she focuses on goal-setting strategies in today’s “Mindset Monday.” This webinar took place this morning but should be available to watch on this webpage later in the day.

FRIDAY, MARCH 27

CREATING YOUR VISION

We all have good days when we’re feeling motivated and bad days when we’re not. It’s normal. The question is, how do you handle those bad days? Here’s a great quote from Champion Minded, by Allistar McCaw:

“A champion mindset is not about being gifted or talented. It is about being prepared, focused, disciplined, and having a deep unshakable belief in oneself. The reality is, some days you will feel great and some days you will feel terrible. Some days you are inspired and some days you can’t even find the motivation to get out of bed. But here’s what really matters: you have a vision and you believe in yourself, because there’s no limit to what you can achieve. Your vision will drive you. Your job is to create a vision that makes you want to leap out of bed each morning and to attack the day.”

MISSY FRANKLIN INTERVIEW

Listen as Missy Franklin talks about the London Olympics and her mindset in the pool in this Denver radio interview. Listen here.

PHELPS-LOCHTE 200 IM RACE

You won’t be able to pick up any technique tips in this particular race video, but you’ll likely still be impressed, especially if you’re a Lego fan. Watch the video here.

PARENTS: THIS WEBINAR IS FOR YOU

PARENTS, this one’s for you! “Supporting your athlete through tough times” with Olympic swimmer Kristy Kowal and Joan Beisel airs Friday from 1-2 p.m. Watch here.

THURSDAY, MARCH 26, 2020

"CLEAN OUT YOUR SWIM BAG" DAY

Yep, it's time! Every swim bag needs a good cleaning every so often. Time to dig deep and throw away those expired snacks, find those missing socks, and throw away ripped caps. You can even hand wash your bag and let it dry in the warm sun today. 

WHAT’S A GOOD CATCH?

Coaches talk all the time about the “catch,” most often in freestyle. Here’s a great video by two-time Olympian Chloe Sutton that breaks down what the catch is and how to make yours better. This is helpful for ALL swimmers at all levels.

After you watch the video, stand in front of a mirror and “swim” your regular freestyle. Does your catch look like Chloe’s? If not, try out her techniques to improve your catch.

Watch the video here: https://www.youtube.com/watch?v=T1OY_yQBiXM

SHOULDER EXERCISES

Have you finished your shoulder exercises today? Shoulder injuries are common in swimming, so use this time to strengthen your shoulders! Use any of the three videos we’ve already featured this week for exercises or follow the band exercises Senior swimmers already do.

FEELING BLUE?

With so much changing almost daily and so much of your normal routine stripped away (school, swim practice and more), it’s easy to feel blue these days. Take a moment today to listen to Olympic swimmer Elizabeth Beisel talk "Silver Linings Live." (This webinar is recorded from Wednesday.) Watch here.

REMEMBER: DRYLAND WEBINAR TODAY & TOMORROW

Fitter & Faster is broadcasting a dryland session aimed for swimmers ages 9-12 at 1 p.m. Thursday.  Check it out here.

Swimmers ages 13 & older, they’ll have a dryland session for you on at 11 a.m. Friday. Check it out here.

MORE WEBINARS TO CHECK OUT

Here are some excellent webinars that don’t require exercise. =

Does your swimmer have anxiety before races? In this webinar, Dr. Megan Cannon and national champ Madisyn Cox discuss how to manage performance anxiety. Watch here today from 1-2 p.m.

PARENTS: This one’s for you! “Supporting your athlete through tough times” with Olympic swimmer Kristy Kowal and Joan Beisel airs Friday from 1-2 p.m. Watch here.


WEDNESDAY, MARCH 25, 2020

SWIMMING'S ROLE IN OLYMPICS POSTPONEMENT

Here's an interesting Sports Illustrated article that discusses how swimmers and coaches played a vital role in leading the charge to postpone the Olympics.  Read it here. (Bonus: The author actually understands swimming. His children are elite-level swimmers.)

A HOT DOG & A GOOD LAUGH

OK, we could all use a good laugh, right? Take a few minutes to listen to this very entertaining story from two-time Olympian Jimmy Feigen and the magic hot dog. Can you relate to his story?

Watch the video here: https://www.facebook.com/watch/?v=2576575575957933

STREAMLINE CHALLENGE

In yesterday’s email, we sent a link to watch a streamline video on GoSwim.TV. Today, your challenge is to teach a sibling or family member how to do a proper streamline. Post pictures to our KMSC Facebook page of your successful lessons!

Some key words to use as you teach: Hand over hand, locked into place. Squeeze those ears. Get long & tall. What else do you remember your coaches teaching you?

STRENGTHEN YOUR SHOULDERS, PART 3

Today we provide our final video including exercises to strengthen your shoulders. This video comes from two-time Olympian Chloe Sutton. She reviews some of the exercises already covered this week but also introduces a couple of new ones. Watch it here: https://www.youtube.com/watch?v=5ptYZc3BJv4

GET OUT & MOVE!

The weather is shaping up to be great today. With your parents’ permission, head outside for some dryland and a jog or bike ride to get your heart rate going.

Here’s an idea for a dryland workout:

Do each exercise for :45 seconds:

  • Push ups (as many as you can -- mod cobra push-ups for those who need it)
  • Wall sits
  • Bench dips (you can use the couch, your bed, etc.)
  • Lunges (get deep)
  • Plank
  • Chair Step Ups
  • Crunches
  • Jumping Jacks

Repeat this set 3-5 teams with 15 seconds in-between, so it's always back to the top!

PLAN AHEAD FOR THURSDAY

Fitter & Faster is broadcasting a dryland session aimed for swimmers ages 9-12 at 1 p.m. Thursday.   Check it out here.

Swimmers ages 13 & older, they’ll have a dryland session for you on at 11 a.m. Friday.  Check it out here


TUESDAY, MARCH 24, 2020

STRENGTHEN YOUR SHOULDERS, PART 2

This video from FINA includes a variety of dryland exercises that are geared toward strengthening your shoulders. It’s a longer video, so block out a half hour and go through the exercises you see. Remember, this isn’t about building up a sweat. It’s about doing the exercises properly to strengthen your shoulder muscles.

FINA’s Prevention of shoulder injuries in aquatic sports: https://www.youtube.com/watch?v=tP7fV_d7cDQ

GOSWIM.TV IS FREE

One of the best online resources for swimmers and coaches is GoSwim.tv. The website is full of great videos on all aspects of technique for swimmers. For the next few weeks, while teams are unable to train in the pool, GoSwim.TV is offering access to all of its videos FREE. (Typically, you must pay to view all of the content.)

Here’s a video to get you started after you create your free account: https://www.goswim.tv/lessons/1913-all-strokes-streamline

FOODS TO SUPPORT YOUR IMMUNE SYSTEM

Read this article from USA Swimming about foods you can eat that will help support your immune system  (which fights off viruses and keeps you healthy). Then do the following:

  • Make a list of 5 foods mentioned in this article that you are eating regularly.
  • Make a list of 5 foods mentioned in this article that you could add to your daily diet.
  • Finally, make a list of 5 foods you eat daily that aren’t on this list and you probably don’t need on a daily basis.

Now, take 5 minutes to talk to your parents about your lists and how you can include more of the “good” choices in your daily diet. Keep in mind that you don’t have to make sweeping changes. Little changes daily can add up to a big difference. And during these uncertain times, you might have to get a little creative!

GRAB YOUR CRAYONS

Learn about Safe Sport and have fun coloring, doing a word search, and connecting the dots in this Safe Sport Activity Book. Click on this link to download the book and print. Post pictures of your coloring on our KMSC Facebook page!


Monday, March 23, 2020

DRYLAND CHALLENGE

It’s important to keep your body moving during this time away from the pool. Try this challenge today:

  • 30-second plank with straight arms. Remember: line up your wrists under your shoulders; as Coach Emily says, “No peaks or valleys” so keep a flat back; pull your belly button to your back and squeeze those glutes to ENGAGE THE CORE!
  • 30-second flutter kick on back. Try placing your hands under your bottom and keep your chin close to your chest. Heels should NOT touch the ground.
  • 15 streamline jumps. How tight can you make your streamline?!?

For an added challenge, repeat this cycle 5 more times.

MENTAL TRAINING

As a coach on deck for countless practices and swim meets, I can say with 100% certainty that EVERY athlete on our team can improve their mental performance. Every swimmer can come to practice with a more positive mindset, can enter a swim meet with a different mental outlook that is focused on more than just a time, and can change reactions from negative to positive.

The good news is, swimmers DON’T need a pool to make this change. Instead, what you need is deliberate action to change your mental picture. Instead of complaining, find a positive in the situation. Instead of allowing negative self-talk in your mind, stop yourself and replace it with positive self-talk.

Here’s a free podcast to get you started from Allistair McCaw, author of Champion Minded. In this episode, he talks about how to upgrade your mindset and replace negative thoughts with a positive mental picture. Don’t be fooled: It’s harder than it sounds and takes practice EVERY SINGLE DAY.

Listen here:

https://podcasts.apple.com/us/podcast/upgrade-your-mindset/id1343829348?i=1000467679446

STRENGTHEN YOUR SHOULDERS, PART 1

This time is a GIFT for swimmers who rely on healthy shoulders for peak performance. Senior swimmers should use this time to do shoulder band exercises daily (make sure to add a day of rest here and there). However, all swimmers can incorporate exercises into their daily routine to help strengthen your shoulders.

No shortcuts! Commit to doing all of the exercises properly. Doing them incorrectly can lead to injury. Try incorporating these simple exercises from USA Swimming into your daily routine.

 

 

 

 
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