Virtual Training

Welcome to the Virtual Training section of our website. Below are several ways swimmers can stay physically and mentally healthy. In this section you will find:

  • Land training activities that can be done in the house with little to no equipment
  • Swimmer/Parent Education Video's
  • Motivational/Interesting Books
  • Inspiring/Education TED Talks
  • Educational Podcasts
  • Inspiring/Iconic Races
  • Educational Resources
  • More Websites and Ideas to Pass the Time  


These sessions require no equipment other than the odd bit of home furniture and most will last around 20-30 minutes.

Mon & Thurs – Lower Body
Tues & Fri – Upper Body
Wed & Sat – Energy System
Sunday – Recovery/Mobility

Spell Your Name

Beachbody Kids Workouts

Free Online Yoga for Swimmers

Free 30-minute Dryland sessions for Swimmers 

Free 2 Week Trial to Beachbody Workouts

How Swimmers Can Work Out Without a Pool

 Zumba with Dovydas – He makes Zumba feel like a party! There are both adult and kid videos on this site! So Fun.

 JECA – Zumba Pilates Aerobics – I only wish my hips would move like that! These are super fun Zumba style workouts for adults and kids alike!

For those of you that had to cancel their Disney Vacaions...

 Disney’s Mousercise TV episode pt 1 of 3 – I used to do this as a kid. It’s really retro, really Disney, and really fun.

14) Bethany Foutz Disney Inspired Workout – This one isn’t cardio, but it’s still Disney, and fun!

This one is especially for Emerson and Aidan, or anyone else who loves the "oldies but goodies!" Sweatin’ to the Oldies – So cheesy, it’s fun! Gather your family, and get to sweatin’ together. Sing the songs out LOUD as you workout!

Burn off extra energy with kids' dance routines from GoNoodle

Try a yoga session from Cosmic Kids Yoga

Swimmer/Parent Education - Stroke Technique Video's



Developing a Championship Mindset – Kara Lynn Joyce

The e-book takes a comprehensive approach to championship meet preparation, discussing everything that goes into helping swimmers perform at their best at the end of the season. From nutrition and hydration to confidence and visualization, Kara walks swimmers through her tips and tricks for swimming fast at their big meets.

10 Minute Toughness Book – Jason Selk

10-Minute Toughness is more than just a book; it is a mental training program that every athlete should add to their daily routine. At the same time, it is incredibly helpful for entrepreneurs and creative people to improve mental toughness that helps to thrive in a competitive environment.

The Talent Code – Daniel Coyle

The Talent Code cracks open the myth of talent and breaks it down from a neurological standpoint into three crucial parts, which anyone can pull together to become a world-class performer, artist, or athlete and form something they used to believe was not even within their own hands.

Grit, The Power of Passion and Perserverance – Angela Duckworth

Grit describes what creates outstanding achievements, based on science, interviews with high achievers from various fields and the personal history of success of the author, Angela Duckworth, uncovering that achievement isn’t reserved for the talented only, but for those with passion and perseverance.

Pscyho-Cybernetics Book – Maxwell Maltz

Psycho-Cybernetics explains how thinking of the human mind as a machine can help improve your self-image, which will dramatically increase your success and happiness.



Janine Shepherd – A broken body isn’t a broken person

Cross-country skier Janine Shepherd hoped for an Olympic medal — until she was hit by a truck during a training bike ride. She shares a powerful story about the human potential for recovery. Her message: you are not your body, and giving up old dreams can allow new ones to soar.

Valorie Kondos – Why winning doesn’t always equal success

Valorie Kondos Field knows a lot about winning. As the longtime coach of the UCLA women’s gymnastics team, she won championship after championship and has been widely acclaimed for her leadership. In this inspiring, brutally honest and, at times, gut-wrenching talk, she shares the secret to her success. Hint: it has nothing to do with “winning.”

John Wooden – The difference between winning and succeeding

With profound simplicity, Coach John Wooden redefines success and urges us all to pursue the best in ourselves. In this inspiring talk he shares the advice he gave his players at UCLA, quotes poetry and remembers his father’s wisdom.


How Stuff Works

A collection of audio podcasts which include some of the most popular titles: Stuff You Should Know and Stuff You Missed in History Class.


This weekly podcast from the UK’s Kathryn Bryant and Julian Illman provides interviews, tools, and techniques to make positive changes in your life by managing your mind.

Inspire Nation

Michael Sandler and Jessica Lee host this podcast to help you become heatlhier, more successful and happier. New episodes are released nearly every day and usually last between 1 – 1.5 hours. They feature motivational speakers, health experts, athletes and regular, everyday people. The messages are a mixture of personal stories as well as useful techniques you can use to overcome obstacles and live a healthier, happier life.

Growth Mindset Podcast

A growth mindset is the belief that you can do anything if you work for it.

Your host Sam Harris finds remarkable individuals doing extraordinary things and breaks the processes down to show how anyone can achieve anything.

Podcasts for Teens




Free access to hundreds of online learning resources for different age groups and subjects.

Khan Academy

Especially good for maths and computing for all ages, but other subjects at Secondary level. 


Hundreds of free resources for home learning created by teachers, covering subjects such as: English, Maths, Sciences, Modern Languages and loads more.


Free to access 100s of courses, only pay to upgrade if you need a certificate in your name (own account from age 14+ but younger learners can use a parent account).

Ted Ed

All sorts of engaging educational videos.


Learn languages for free. Web or app.

That Quiz

That Quiz can be a useful tool for learning because it immediately lets kids see their score, what they got wrong, and the correct answer.


Help every student learn anything with confidence, no matter what they’re striving to achieve. Using Quizlet’s free study sets, study modes and in-class game, you can motivate your students quickly.

Prodigy Maths



18 At-Home Ideas To Keep Kids Busy (And Adults Sane) During Coronavirus

300 Writing Prompts for Kids

Story time with actor Josh Gad (Voice of Olaf)

30 Great Educational Netflix Shows

Take fun personality quizzes at National Geographic Kids