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by Bo Hickey

March 17, 2020

Try these workouts if you're unable to swim

In what’s been a wild few days, we’ve seen many of our beloved pools close their doors to combat the spread of COVID-19. I can assure you of one thing during this process: Being stagnant with your daily movement is not the best path forward.

To help keep you moving, I’ll be releasing dryland workouts on Mondays and Thursdays for a few weeks for you to complete at home. There will be a bodyweight option and a minimal-equipment option.

These dryland routines will help you maintain mobility and strength during this time of social distancing. They’ll also be an effective resource for the next time you go on the road for work or a family vacation and need some workouts.

You can complete each dryland training session up to twice a week. I recommend spacing out the sessions by 24 hours to allow your body to recover. By adding this dryland training to your day, you will be well-equipped to return to the pool when the time comes.

Note: Click on each exercise to take you to a video demonstration of the movement, complete with audio instruction. This page will be updated with a new workout on Mondays and Thursdays.

WORKOUT 1 (released March 17)

Warm-Up

Complete two rounds of the following exercises. Take minimal rest between exercises and rounds. This will help improve your range of motion for swimming and prepare you for the next phases of the training session.

Power Output

Complete three rounds of the following exercises. Take minimal rest between exercises and two minutes of rest between rounds. This phase is going to focus on your ability to create powerful starts and turns. You can utilize a chair, box, or step for these movements.

Strength-Building

For this next segment, pick one of the two options below. If you don’t have any equipment at home, complete the bodyweight circuit. If you do have bands and dumbbells, there is an option for that as well. You can also use household items (for example, filled water jugs) for weight.

With either circuit, complete four rounds of the following exercises. Take minimal rest between exercises and rounds. This phase is going to focus on total body strength, so you’re more equipped to maintain optimal body positioning in the water.

Postural Strength-Bodyweight

Postural Strength-Bands/Dumbbells

WORKOUT 2 (released March 19)

With this workout, we’re mixing in a focus on lactic acid buffering capacity. Think of this as your ability to manage fatigue late in a race. This workout will help you finish a race as strong as you started it.

Warm-Up

Complete two rounds of the following exercises. Rest minimally between exercises and rounds. You can also utilize this as a warm-up for your swimming when you get back to the pool.

Buffering Capacity

For this section, I want you to start a stopwatch. You have one minute to complete one set of one exercise. For example, if it takes you 40 seconds to complete the spectrum squats, you get 20 seconds of rest before starting the table rows. Complete this same format for both exercises for five rounds. This should take you 10 minutes to complete with a running clock.

Building Strength

This section has two options, completely bodyweight or with a resistance band. Pick one of the two options, and complete four rounds of each exercise. Rest minimally between exercises and two minutes between rounds.

Base Strength: Bodyweight

Remember, any training you can complete during this time will be super beneficial. Not only will it help you stay sharp physically and mentally, it will help you stay prepared for your triumphant return to the pool!

WORKOUT 3 (released March 23)

Today's workout will challenge your balance. When a movement challenges your balance, smaller stabilizing muscles light up and spring into action.

Warm-Up

Complete two rounds of the following exercises. Take minimal rest between exercises and between rounds.

Coordination

This section includes one slow movement and one faster movement to challenge your balance and coordination. The big key is that you maintain control regardless of pace. I compare this to swimming fast. If you are just thrashing around without controlling your movement, you will not move forward as efficiently as you can.

Complete four rounds of the following exercises. Take minimal rest between exercises and one minute of rest between rounds. 

Building Strength

With this section, you have a bodyweight option and then an option for if you have some dumbbells and bands. Complete four rounds of the following exercises. Take minimal rest between exercises and two minutes of rest between rounds.

Bodyweight

Bands/Dumbbells

Static Core

I like to finish some of my dryland training sessions with some basic planks or bridge holds. It provides a training effect and challenges mental toughness. Late in a race, it is easy to lose your swimming form. Use this end of session challenge to visualize holding form to the final wall. Complete two rounds of the following exercises. Take minimal rest between exercises and one minute of rest between rounds.

WORKOUT 4 (released March 26)

Today’s focus is on your ability to maintain your posture as your position changes. This is a valuable training focus, as swimming requires you to be able to work through multiple positions.

Warm-Up

Complete two rounds of the following exercises. Take minimal rest between exercises and rounds.

Tempo

For the squat jack, focus on getting in and out of the squat as quickly as possible. When you do this, be aware of your knees. Sometimes they like to buckle when stability is not maintained. The same thing can happen on your flip turn and minimize your push off of the wall. For the active bows, focus on your back. Try to keep your back straight during the leg drive.

Complete four rounds of the following exercises. Take minimal rest between exercises and a minute of rest between rounds.

Building Strength

For this section, you have a bodyweight option and then an option for if you have some dumbbells. Complete four rounds of the following exercises. Take minimal rest between exercises and a minute between rounds.

Bodyweight

Dumbbells

As we settle into a new week, I hope you are finding your footing with your new routine. Remember, structure is the key to freedom, regardless of the situation you are experiencing. Schedule out some time to complete these dryland movements to keep yourself prepared for a glorious return to the pool!

WORKOUT 5 (released March 30)

Warm-Up

Complete two rounds of the following exercises. Take minimal rest between exercises and between rounds.

Quickness

This exercise is all about getting off the ground quickly and efficiently. For the first round, keep track of how many repetitions you complete. Then try to match or beat your score for each round after that. The goal is to not slow down!

Complete six rounds of the following exercise. Rest 40 seconds between rounds.

Kick Strength

Next, let's get your legs primed for the next time you get to kick in the water. Focus on your knees throughout this series. Save the wobbly knees for the dance floor. For the split squat, you can complete the movement with your bodyweight or by holding a weight at chest level.

Complete four rounds of the following exercises. Take minimal rest between exercises and rounds.

Upper Body Strength

Today's final segment is geared toward your upper body and core. You have a bodyweight option and an option if you have access to an exercise band.

Complete four rounds of the following exercises. Take minimal rest between exercises and two minutes of rest between rounds.

Bodyweight

Exercise Band

WORKOUT 6 (released April 2)

Today's session is going to challenge your base athleticism. One thing to remember with your training is that becoming a better athlete will give you a greater foundation to become a better swimmer.

Warm-Up

Complete two rounds of the following exercises. Take minimal rest between exercises and rounds.

Athleticism

Part of being an athlete is interacting with the world around you in a controlled manner. It means you can absorb and deliver efficient force to achieve your desired outcome. Bring the focus as you complete this segment.

Complete five rounds of the following exercises. Take minimal rest between exercises and two minutes of rest between rounds.

Building Strength

For this segment, you have two options. One option is completely bodyweight and the other includes an exercise band. You can complete one or both options.

Complete four rounds of the following exercises. Take 30 seconds rest between exercises and rounds.

Bodyweight

Exercise Band

If you are in need of an extra challenge, I am kicking off a weekly fitness challenge. This challenge will not only allow you to compete against others, but it will also teach you about your strengths and areas for improvement.


Categories:

  • Technique and Training

Tags:

  • Drylands