News

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...

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 I was building a shoulder workout - and I found myself just mimicing the great routine that Dr. Courtney Hilmanowski created for us. So - Today - lets do her routine agian. It's a great way to focus on all the small muscles that we swimmers do not always activate while grinding away at the pool. https://files.constantcontact.com/566966c2701/e4d02a08-b565-45ea-9f46-ada7d16f20b3.pdf Enjoy - and be slow and steady in your movements! These are great movements - please reach out with any questions!! Chris 612.239.3734 (talk or text) [email protected]

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

Team, Hello, today is a leg focused day. Dr. Courtney Hilmanowski has a swimming specific workout that is leg based. She has not yet sent out a PDF like we had last Friday. I have her demonstrating the movements at the video link below. She does use some exercise balls and some light weights for her movements. You may use a chair or ottoman for the ball, a book/soupcan/gallonjug of water/ or just just skip using weights. She also uses a pole and recommends a broomstick instead. Here is the...

Chris Morgan

Hello, Hopefully everyone has had a chance to go out in the gorgeous weather we have been having 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...

Chris Morgan

Today I have something special that was put together by a former distance freestyle swimmer. She is now a Phyical Therapist in Rochester. She has assembled a 3 page series of movements and how many reps and sets. Please take a good look over how to do each movement - and pay attention to the targeted areas. It will start out feeling quite easy - but if you do the movement as prescribed, you will find a tension and soreness in areas that swimmers specifically need to strengthen. Repeat these...

Chris Morgan

Dryland workout 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 to front stretch hamstrings 1 min neck roll...

Chris Morgan

This is from Coach Marly: Here's the workout for today! https://docs.google.com/presentation/d/1y2YpbMsHl0wmVzqgpEHcKa5eb4oLnnWCo9tp5c3nKxQ/edit?usp=sharing Marly Schrom Carleton College '19 Russian Studies