There are several ways for WSL families to stay connected with each other and the coaching staff during this time.  Below is a simple checklist for keeping your swimmer and family current and in shape over the next several weeks.

• Download CREW app. 
  Add Parents AND Swimmer (if appropriate)

• Check social media for updates, challenges, workouts, & more

• Stay Active! - walk, run, swim, or find another fun way to move your body

• Keep a gratitude journal and keep your mind focused on those things.

Click on the links below to learn about alternative workouts for those without access to a pool during the break.  Most of these options are free during this time and allow swimmers an opportunity to explore other interests to stay active.

• Williston ARC (Free workouts)

• Online Yoga Classes for Swimmers (Free)

• Peloton App (90 Day Free Trial)

• Beachbody Workouts for Kids (Free)

• 90x Ab Ripper Workout (Free)

• Lululemon Community Cares On (Free workouts)

• Lululemon:  The Sweat Life (Free workouts)

• H2Go Fitness Workout - Yoga for Swimmers (Free)

• Fitness Blender Workout:  HIIT Cardio

• Fitness Blender Workout: 90 minute Total Body Workout

• Half Moon 30 Minute Yoga Practice

• 5 minute Ab Routine with Caleb Dressel

• Butterfly Simulation with Dryland Exercises

• Backstroke Simulation with Dryland Exercises

• Breaststroke Simulation with Dryland Exercises

• Can Competitive Swimmers Train Effectively in a Backyard Pool?

• The Ultimate Dumbbell Workout (22 minutes)

• 15 Minute Core Workout with Marquan Jones

Click on the links below to find helpful tips on nutrition related topics like recipes, pre/post workout snacks and meals, and hydration.
 

• Performance Hydration
   
• Foods to Avoid to Eating
   
• How to Simplify Meal Planning
   
• Fresh Thoughts on Fitness Nutrition
   
• Inside an Energy Bar
   
• 8 Nutritional Recommendations for Swimmers
   
• Your Body on Processed Foods
   
• Swimming Nutrition (video)
   
• 7 Drinks to Support Your Immune System
   
• Support Your Immune System with Plant-Based Diet
   
• Everything You Need to Know About Probiotics
   
• When to Drink Protein Shakes
   
• 3 Strategies for Awesome Nutrition Habits
   
• Canned Beans:  What Nutritionist Look For
   
• Tips for Eating Out at Restaurants
   
• Quarantine Kitchen Hacks & Recipes
   
• Budget Friendly Meal Prep Tips
   
• 9 Foods To Help Combat Stress and Anxiety

Click on the links below to listen to various Ted Talks and other resources focused on swimming, leadership, perseverence, and various other topics.

• FITTER & FASTER (Free Video Resources)

• TED Talk - Grit: The Power of Passion & Perseverance

• TED Talk - Building your Inner Coach

• TED Talk - How Great Leaders Inspire Action

• TED Talk - The Skill of Self Confidence

• TED Talk - The Power of Vulnerability

• The Importance of Sleep in Athletic Performance

• 12 Strategies for Self-Care While Social-Distancing

• Taking Advantage of Adversity and Disappointment

• Reshaping Habits:  Good & Bad

• 7 Tips:  How to Get Through Tough Times

• Mental Skills You Can Train Right Now

• How to Stay Motivated with Olympian James Guy

• How to Make Your Self Talk More Confident

• Mental Health Q&A with Natalie Coughlin, Maya DiRado, & USOPC Sport Psychologist Sean McCann

• Social Media & Eating Disorders 

  Technique Videos - Skills & Freestyle

  Click on the links below to learn about various skills for Sculling and Freestyle.  These videos have been shared by our coaches within the various practice groups.  

  • Anatomy of a Swimmer

  • Sculling - The Ins & Out
     
  • Sculling Catch:  Set-up your Freestyle
     
  • Sculling:  Swim More Efficiently
     
  • Clean Start by USA Swimming
     
  • The Perfect Swimming Dive Angle
     
  • 5 Crazy Freestyle Drills
     
  • Freestyle Technique with Nathan Adrian
     
  • Freestyle:  Body Rotation
     
  • How to Do Freestyle Kick
     
  • Freestyle Flipturn in 3 steps
     
  • Freestyle Swimming:  5 Most Common Mistakes
     
  • Kick:  Secrets to Leg Propulsion
     
  • Breaking Down Freestyle with Coach Tyler Messerschmidt!
     
  • Improve Freestyle Technique - Head Position

   

   

  Technique Videos - Fly/Back/Breast

  Click on the links below to learn various skills for Butterfly, Backstroke, and Breaststroke.  

  • Butterfly Kick: Improving Your Underwater Kick
     
  • Butterfly Swimming:  Timing of Stroke
     
  • Butterfly:  Pull Strength Drill
     
  • Head Position for Butterfly
     
  • Butterfly Recovery with David Marsh
     
  • Butterfly Technique:  Hands, Chest, Knees
     
  • How to Improve Underwater Dolphin Kick
     
  • Backstroke Swimming:  Rotation
     
  • Backstroke Technique with Amy Bilquist 
     
  • Backstroke Technique - Arms
     
  • Backstroke Technique with Elizabeth Beisel
     
  • Backstroke Kick Technique
     
  • Backstroke Flip Turn
     
  • Breaststroke Pullout Tutorial
     
  • Breaststroke Bullet Technique
     
  • Breaststroke Kick Tutorial
     
  • Breaststroke - Timing the Kick
     
  • Drill:  Flutter Kick with Breaststroke Arms

Click on the links below to listen to various swimming related webinar recordings from coaches, swimmers, and other professionals.

• Lilly King: Queen of Confidence
   
• Josh Davis: Movational Monday
   
• Katie Hoff:  Dryland Workout
   
• Elizabeth Beisel:  Silver Linings
   
• Elizabeth Beisel:  Silver Linings w/ Missy Franklin
   
• Managing Performance Anxiety in Competition
   
• Chloe Sutton:  Goal Setting
   
• Natalie Coughlin:  Mindfulness & More
   
• Inside with Brett Hawke with Amy Bilquist
   
• Practicing Patience with Ella Eastin

Click on the links below to access free online access to various tours of parks and museum, videos from zoos, and many other cultural experiences.

• The Hidden World of National Parks

• National Gallery of Art in Washington, D.C.

• Museum of Modern Art in NYC

• The Monterey Bay Aquarium Live Cam

• National Aquarium Live Cam & Tours

• San Diego Zoo Live Cam

• The Olympic Museum in Switzerland

• International Swimming Hall of Fame Virtual Tour

• Broadway Online (7 days Free)

Click on the links below to access free online access to educational resources, including museums and libraries.

• Smithsonian Institution Online

• Museum of the American Revolution

• Scholastic Online Learning Resources

• 100 Great University Online Libraries

• New York Public Library

• Storyline Online (Children's books read by celebrities)

• Khan Academy

• 26 Podcasts for Kids & Families