LFSC swimmers know that fitness is a lifestyle. When Ducks aren't fit they get quankee, westless, and drive others quazee! Operation FastDuck is the secret LFSC Team Training and Togetherness program that keeps us in healthy, fit, and in touch with each other. Remember: a fit Duck is a happy Duck!

If you have questions or need a little extra help send a note to [email protected] and you will get an answer w/in 48 hours. Swimmers, remember to copy one of your parents in your note.

Peloton App -- Right now one of the best and most complete programs available. Peloton has made the app available free of charge for 90 days.  There are quite a few classes and pre-set programs to explore. Find the app in your smartphone app store or these links

Apple App Store          Google Play Store

Highly recommended ... 

There is no Fitness Fairy!

Operation FastDuck Tips

1   Follow common sense and good health practices.

2   Clear all activities with your parents BEFORE you start your new program.

3   Younger or inexperienced swimmers should ask a parent for help building a program. (HINT: this is a great family activity!)

Operation FastDuck Workouts

*** Daily Wake Me Up (start 6/April)

All Squads

Warm-up-- on your own: find a 10 minute warm-up activity you like on the Peleton app, choose on the workouts listed for the Green/Yellow Squads, or make up your own routine. Don't be a shy Duck! If you want to do more ... DO MORE! Join your coaches and teammates online.

Additional sessions will be scheduled as we move through the season and increase our fitness level. If you have suggestions for activities or TeamTalks send a note to [email protected].

And ... don't forget to log your personal training for the Keep It Moving Challenge!

Green/Yellow Squad (Tuesday/Thursday, 3:54pm starting 7/April, Sat 10:00am)

(click below to get a copy of the workout)

7/Apr - Flip A Coin!          9/April - One Room Cardio!


Bronze/Senior/National Squad (Mon/Wed/Fri, 3:54pm starting 6/April, Sat 10:00am)

TM w/Coach Michael -- be sure to include at least 30 minutes of aerobic activity in your day. Healthy hearts and lungs make healthy brains! Fresh air and sunshine are good for us. You know you are getting it right when you are getting a little sweaty and out of breath.

Start Your Heart/Muscle Factory Training w/Coach Laurel -- Each session wil center around a professional training routine selected from the Peloton app. Coach Laurel will lead us through this part of the workout. It's Beast Mode Time!

Abs/Core Work: Most of this will be on your own so we can maximize our time staying aerobic. Select on of the core routines below and get busy. Most of these are selected from some of the best swimmers in the world and are pretty swim-focused.


#operationfastduck     #workworksatlfsc     #setnolimitslfsc


Core Strength and Endurance -- Caleb Dressel Corentine #1 and #2

Only 5:00 ... are you up to the challlenge!                                                         A 6:00 routine to do with a partner (be safe!). Get ripped today!



Bust It Up with Olympic Champion Adam Peaty -- WARNING ... this guy is jacked!!!

          The title says it all, "...like an Olympic Champion..."                                           Before trying this, remember he's been doing this a long time.


LFSC Vacation Practices -- Coach Michael's best advice if you have to miss practices due to family travel plans ... find a team. Practicing with others is ALWAYS easier than practicing alone. One of your coaches will be happy to assist you in finding a team, just ask at least 10 days in advance of your travels. If you can't find a team AND you have the personal discipline to practice solo, download one of the programs below.

* National/Senior Squad

* Bronze Squad

* Green Squad

* Yellow Squad

LFSC Dryland Program -- Coach Longeway has put together several very good dryland programs to keep you strong and fit. You can't go wrong staying in touch with these new programs.

* Download Program #1 Here -- Dynamic Warm-up, Med Ball, Jump Rope

* Download Program #2 Here


Other stuff to explore

Coach Nadine Day -- Coach Nadine is a PT in downstate Illinois and longtime friend from the international swimming arena. She sent these to us, take a look.

* Swiss Ball Exercises   https://youtu.be/u6v1anQIp2Y

* Lower Body Exercises   https://youtu.be/zc_RkjNYHJY
* Power Link Exercises   https://youtu.be/rwnXtb6IULk
* Core Exercises   https://youtu.be/GsjLZSHCqE4
* Upper Body-Shoulder Exercises   https://youtu.be/hglNfMyv_EE
Coach Mike Price -- Coach Mike is a coaching friend from Abu Dhabi, UAE. He sent these along with instructions to do each the exercises 3 times daily. It's fun to see what swimmers around the world do so check it out. This is a simple, basic program suitable for all swimmers but especially novices and younger swimmers