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Registrar NSC

FALL 1 Registration is open through September 12th. We have 15 registered as of today. We need 36 to guarantee a FALL 1 session. Details on Session- we have secured Faribault Community Pool for this session. Session will run September 14-October 30th. Practice is Monday-Thursday 8pm-9-9:30 (depending on regisration group) and Friday 6-7:30pm. Members will be invoiced weekly in case we have to cancel due to COVID restrictions. Practice times will be confirmed for groups after registration closes. Developmental/Age Group/Juniors- $25/week +pool adder fee ($5-15/week depending on how many register)...

Chris Morgan

Team, I want to thank all of you for your time, energy, and support these past few months as we returned to the pool. Some of you have been on every Zoom call we had as a team since March. One of our members even got up in the middle of the night, each week, to be on the zoom calls as she was in Europe at the time. The love and support we have here is impressive, and extremely valuable. Thank you! With all the uncertainty, and cautious steps...

Chris Morgan

Team, Please be aware that we are still accepting registrations for the summer session (July 6 - Aug 14th) though the end of this week. Registration closes on this Friday, June 26th. REGISTRATION LINK Please reach out with any questions, or if you would like some guidance on the registration process. Coach Chris Morgan: 612.239.3734 or at headcoach@northfieldswimclub.org Registrar Melanie Feldhake: registrar@northfieldswimclub.org ~~~~~~~ Dryland To be done as a circuit course Station 1 25 Jumping Jacks ( no half way ones, arms and hands need to go all the way...

Chris Morgan

Dryland To be done as a circuit course Station 1 25 Jumping Jacks ( no half way ones, arms and hands need to go all the way over your head) 25 Sidestradle Hops (Jumping Jacks but feet go forward and back) 15 Vertical Jumps ( see how high you can jump and note it then try to jump higher) Station 2 Air flutter kicks 2 X for 30 sec ea ( lay on back, raise legs and do goo flutter kicks with straight legs) 25 Body rotations ( Find an...

Chris Morgan

Dryland Hello, Hope everyone is safe and doing well. I would like you to start with some basic stretches , Arms, Legs, Neck etc 25 Jumping jacks 20 Side Straddle Hops (Jumping Jacks with legs going forward and back rather than side to side) 20 Pushups 2 X 30 Sec Plank Do some stair sprints up and down x3 with 60 sec rest between Now we are going for a jog , nice easy pace. Make sure you have something to time with. I want you to Jog for 3...

Chris Morgan

Team, Hello and Happy Friday! Today is, I believe, the last day for school for many of our members. Congratulations to all of you, and welcome to summer! Today's workout is best done outdoors - and with a device that has a stopwatch feature. Stretch: 10 mins. Prone stretch the legs. Actively move hips and core in full range of motion to warm them up and get the core engaged. 5 min walk. 10 min light jog. (Heart rate below 150) 5 min run (HR @ 170-180) Walk until heart...

Chris Morgan

Dryland Hello, Hope everyone is safe and doing well. I would like you to start with some basic stretches , Arms, Legs, Neck etc 25 Jumping jacks 20 Side Straddle Hops (Jumping Jacks with legs going forward and back rather than side to side) 20 Pushups 2 X 30 Sec Plank Now we are going for a jog , nice easy pace. Make sure you have something to time with. I want you to Jog for 2 min at a nice pace then sprint for 10 sec. walk for 30...

Chris Morgan

Today’s workout will start with some stretches and simple exercises 1 Min of larger forward arm circles 1 Min medium forward arm circles 1 Min of small forward arm circles 1 Min large backward arm circles 1 Min Medium backward arm circles 1 Min small backward arm circles 3 Min swing arms closed chest to open chest stretch your arms and chest out from small to wide. 10 Butt Kicks (standing bring your leg up like you are kicking your butt and alternate legs) 2 Min swing legs from back...

Chris Morgan

Team, Today - let’s do some Cardio. Interval style. Please stretch out for 10-15 mins beforehand. Loosen up by stretching out hamstrings (Sit down, lay legs flat, and reach for your toes) and quads (stand on one leg, hold right foot in right hand, help pull the knee under and behind your hips), along with arm circles and your neck with gentle circles as well. Also stand and rotate hips in an eggagerated hula hoop motion to activate your lower core and hips. Find a space to run - and...

Chris Morgan

Hello, Hopefully everyone is safe and has had a chance to spend time outside while it was nice. We’re working on shoulders today. Here are some exercises that will help with mobility and strength. Mobility exercises Shoulder mobility + tennis ball: This can be uncomfortable at first, but over time it really helps to open up the shoulder joint. Lie on your back and place a tennis ball between your spine and scapula with your palm up and arm on the floor. Bring the arm across your body toward the...