This workout is for swimmers out there.
Specifically, you’re swimmers who live in cold climates, and you know you’re supposed to be in the pool to do your workout, but it’s too cold outside to put on a few layers of clothes, heat up the car, drive down the slippery road to the pool, jog inside, change in the freezing locker room, and then stand in the pool for 5 minutes before you muster up enough icy water to finally jump in.
Yesterday, I ran into such a conundrum, when my triathlon training program dictated that I go to the pool for a one-hour swim.
But instead of getting tough, braving the icy elements in Spokane, Washington and going to the pool, she created the official dryland swim workout Baby It’s Too Cold Outside to Drive to the Pool.
Here’s what you need for a dryland swimming workout (yes, almost only two things):
#1: Elastic Bands: You can go to your local sports store to get some elastic tubes, or go get some more spendy stretch tubes, but swimwear is more suitable for stretchcordz elastic tubes.
#2: Stability Ball: You can also get this large exercise ball at your local sporting goods or department store, or to a website like Amazon to get one online.
Well, now that you’re ready, here’s the official “Baby it’s too cold outside to drive to the pool” workout (if you don’t know how to do any of these exercises, just Google them!):
Time: ~45-60 minutes
Warm-up – Get your heart rate churning and pre-energized cardio:
100 jumping jacks
25 pcs per side
Main set – 5x with the following exercises:
25 flutter kicks per side
25 chest presses alternating each side (kneeling or standing)
25 rows of alternating range per side (kneeling or standing)
15 High Elbow Bar Pulls (Standing, Bent Over)
Basic set – 5x with the following exercises:
50 jump hops or 25 knee high jumps (standing in one place) per side
10 pikes stability ball
10 turns pressure switch in push position per side
Metabolic group: 5x through the following exercises
20 squat speed
10 squat push jumps
25 knee high jumping jacks (standing in one place)
In case you haven’t noticed, a small side bonus to a dryland swimming workout is that you get a little lower-body workout, too.
Anyway, I’m not about to claim that this exercise will make you faster
A swimmer, but he will…
1) Keep you warm on a nice cold day;
2) keep your swimming muscles toned and strong;
3) Burn some serious calories.
4) It greatly increases your lung capacity;
5) It makes you feel less guilty for not going to the pool.
For more creative dryland swimming workouts like this one, check out the Rock Star Triathlete Academy, AT http://www.rockstarriathleteacademy.com