Dear Swim Team Parents,

Although we are not currently in swim season, it is still important for our athletes to support their skills and overall health with purposeful activity. With this in mind, I am excited to introduce a special Swim Team “Bingo” Workout Challenge designed for our swimmers to complete at home!

This Bingo card features a variety of bodyweight and low-equipment strength exercises chosen specifically for swimmers. These exercises are intended to help your swimmer build strength, protect their joints, and lay a foundation for injury prevention and future success in the pool. Each space on the card is filled with an exercise, complete with recommended sets and repetitions appropriate for swimmers aged 12 and up. (Younger swimmers can also do the exercises with less sets and lower reps). The challenge is simple: see how many Bingo "rows" your swimmer can complete during the off-season!

By participating in this challenge, swimmers will:

• Improve overall body strength and flexibility.
• Target muscles critical for swimming technique and joint health.
• Build positive exercise habits that help maintain fitness year-round.

All exercises can be safely performed at home, with guidance for proper form included. Please encourage your swimmer to perform the exercises at a pace that is right for them, emphasizing quality movement over quantity. Consistency and safe practice are the keys to progress and keeping athletes healthy and motivated.

Thank you for your continued support. Let’s keep our athletes strong, healthy, and ready for another great season in the water!

If you have any questions about the Bingo workout or how to support your swimmer’s at-home training, please feel free to reach out!

Coach Jennifer