• Day 19 | Monday, April 20

    Many of you (parents and swimmers) have been running for a few weeks now so time to put a goal in our sights. We are going to do a Virtual 5K on May 9th. Use this strava app (click on the link or download on your phone) to sign up for the virtual 5K that Storm Swim Club has organized.

    Coach Heidi and Coach Ron have already signed up. Let’s get as many swimmers and parents to join! 
    If you are in need of running shoes or gear check out
    TC Running Company in EP or Lakes Running in Excelsior. Ask for the team discount.

    Here are a few resources to help. This Intermediate 5K training plan below will help guide you. Start at week 4 as you are all pretty fit and hopefully have been doing some running during the past few weeks. This can be a walk or run! 


    PACE Charts – Pick a goal time and look at the pace per mile you would need to hold.

    This chart is for 9 – 14 min per mile paces
    This is for the faster runners looking to 5 to 9 min per mile

    AND an article on running for swimmers with some helpful nuggets of info. 

    AND we are on Day 24 of the push up challenge. Hope you are sticking with it and feeling stronger. Last week!

  • Day 18 | Friday, April 17

    Received news from USA Swimming yesterday that all May meets are now cancelled. This is a huge bummer as we had 4 meets scheduled in May including our Swim4Jenna Meet. That is a meet I would love to reschedule and will do it as one of our first competitions when we get back into swimming shape.

    Today we are going to open up the comments section of this blog and would love to hear from all of you. Please share in the comments section at the bottom of this post – what have you been up to? What sort of workouts have you been doing? We would love to hear from you!

    Coach Ron found this article that may cheer everyone up a bit – 20 reasons for everyone to eat Dark Chocolate!

    Here is a butterfly simulation workout – it is only a few minutes – do it before and after cardio workout!

    Coach Ron found this and thought it sounded fun

    Remember to comment on what you have been up to this week!

  • Day 17 | Thursday, April 16

    I wanted to give a shout out today to all of our parents, family and friends who are on working in the medical field and and the front lines of the Covid 19 pandemic. We have many health care professionals on our team and we really appreciate all you do – stay well!

    Here is a video for the 12 and under set – this guy named Joe Wicks runs a youtube daily workout called PE with Joe. It starts about 3 min into this video and is fun and also educational.

    It is getting nice out and time to get back outside! Today is called “Hill” day.
    We are so lucky that hills are easy to find in our area 🙂
    If you are running or biking they work as a good strength workout. You can seek out hills and when you find them power up them or you can go to one hill and do repeats. A good hill is one you can continue to keep a steady pace on and would take 30 – 60 sec (or longer) to get up. There is a perfect
    hill behind the Chaska Football stadium that has a trail up it and I am sure is used by all sorts of CHS athletes!
    Anyway get out there and do some hills today! You will feel it Friday and that is a good thing. When running a hill lean into it and take smaller quicker steps. When biking put your gear lower and just try to keep the pedals moving as you start out spinning as you go up the hill your Heart rate will start going and some quad burn – perfect – Enjoy!

  • Day 16 | Wednesday, April 15

    Dena Bretz sent me this nice quick Yoga routine. You will learn some basic but essential Yoga moves. It is only 7 minutes and is a great warm up or cool down and will be a nice compliment to your cardio workout each day.

    Everyone give this a try before or after your run/bike!

    If you didn’t get to Tuesdays Fartlek workout give it a try, nice way to add some interval training to your running without having to be at a track.
  • Day 15 | Tuesday, April 14

    Reminder that we have some Zoom Calls this week. Check your email for the links (Sharks/Dolphins will be mailed out later this morning) or visit the below Zoom Link. You do need to sign in to our website to access that info.

    Click on this button to be directed to our zoom page. Reminder that a secure login is required to access this page.


    Seniors are 4:00 – 4:40 Tuesday/Thursday 
    Age Group is 4:00 – 4:45 Tuesday/Thursday (actually a Group Meet Link – See Email from Monday)
    Sharks/Dolphins 3:00- 3:40 on Wednesday 

    For our runners out there let’s try a “Fartlek” today. 
    Fartlek is a Swedish term that means speed play – a form of interval training in running. 
    It makes the workouts go by faster and Fartlek is fun to say 🙂
    So warm up for 10 – 20 minutes and then you will be alternating fast segments with slow jogs.
    Now there are many ways to do this and you can do time but i prefer running to a landmark. For example run fast for a block, or from fire hydrant to fire hydrant, light post to light post, the time you are running fast should be from 45 to 90 seconds. 
    After each faster section then jog easy for 5 – 7 minutes and do another fast burst. Do about8 of those on your first workout. Make sure to finish up with 10 minutes of recovery running. 
    For the cyclists out there – you can do the same thing on your bike but be very careful and make sure you are paying attention to the rules of the road. 
    The Fartlek workout will remind our swimmers of workouts where we do “Bursts” of fast strokes followed by easy swimming. 

    Check out the 2nd episode below of Caeleb Dressel’s core circuit.

    Happy Training!

  • Day 14 | Monday, April 13

    Check your email later today for some scheduled Zoom Calls this week.
    We are going to have Seniors and Age Group at 4:00 – 4:40 on Tuesday and Thursday and Sharks/Dolphins at 3:00 – 3:40 on Wednesday.
    We are working on some different topics and hopefully can make these learning experiences as well as a chance to connect.

    Here is an article that is useful anytime of year about using your mind to help you swim your best.

    With the cold and snow today seems like a good idea to do the below cardio (indoor workout). This 5 min workout offers a little bit of everything. There are elements that can be adapted for a dynamic warm up at any swim meet when we don’t have a diving well or even much space for a proper warm up.
    If you are super ambitious do this twice today!

    This 5 Min workout will keep you moving and get your heart rate going!
    Get Mom and Dad to join with you 🙂

    Day 15 of the Push up Challenge – after today we are halfway done!

  • Day 13 | Saturday, April 11

    The team records were recently updated. You can view them at the link below:
    If anything looks missing or off in the records please contact Coach Heidi.

    My Covid Time Capsule – download the workbook at the button below.

    Saw this nifty idea online and thought it would be great for the younger kids. Or maybe we should all be doing a diary / workbook during this historic time!

    Click on the above link to download this activity book!
  • Day 12 | Friday, April 10

    Now that we are all becoming runners (haha!) here are some good swimmers friendly exercises to do post run. They will help with range of motion which is something you want to keep in mind when running. Otherwise you will end up still and not be able to do great kicking anymore!

    This video is brought to you by the Minnesota Masters swimmer, Kim Zest. While you are on her page check out the 4 min IM core workout again.

    Here is a nice 5 min core routine brought to us courtesy of one of the best swimmers in the world Caeleb Dressel! He is pretty tough but this is manageable although you may want to use a mat whether than doing it on hard concrete!

    We are on day 12 of the push up challenge. Just because we are heading into a weekend don’t take off. Keep at it! Again if you miss a day don’t give up, just start up where you left off. Occasionally a day off is necessary to keep moving forward 🙂

    Hope everyone has a great weekend and look forward to connecting with you all next week. We have some fun ideas we are working on to keep everyone connected!

  • Day 11 | Thursday, April 9

    I hope you are all getting good at your YOGA with yesterdays post. If you miss any go ahead and scroll back through the days to see some fun and unique workouts.

    It was fun to jump on the Zoom calls with the various groups. If you missed them we will do it again next week. We have noticed that they tend to work better when people are on computers or lap tops vs phones.

    Here is a motivational message from USA Olympian Nathan Adrian

    Wednesday Wisdom | Nathan Adrian

    #WednesdayWisdom: Nathan Adrian shares how he's staying motivated during this time outside the water ⤵

    Posted by USA Swimming on Tuesday, April 7, 2020

    Here is another workout called the 5 – 4 – 3 – 2 – 1 workout
    Feel free to substitute an exercise for any you are unfamiliar with.

  • Day 10 | Wednesday, April 8

    Today we have Zoom calls with Sharks & Dolphins at 3:00 and Age Group at 4:00. You can find those links to join here or Check your email.
    https://www.teamunify.com/team/mnwest/page/zoom – Please note that a login is required to access this page.

    With our Senior Chat yesterday we talked about the importance of good running shoes. We had Kurt Decker from TC Running visit with us. They are still open and you can get a 20% discount by saying you are on a team. You can check out their site here https://tcrunningco.com/

    Midweek is yoga time! Here is a 20 minute Yoga workout that includes
    some push – ups and lunges between the stretches. There is also a heart rate component so you are getting it all in 20 minutes! Good for ALL ages.

    20-Minute HIIT Yoga Workout with Lauren Taus 

    Wednesday is Day 10 of the Push up Challenge – that gets us a 1/3 way through!

Sign up to get daily updates!