5 Swim training options that don’t need water
Keep your swim stroke together during those times you can't get to a pool
If there’s one thing living through the COVID 19 pandemic taught us, it’s that triathletes can be very resourceful when it comes to training. With pools closed we came up with lots of ways to at least maintain a bit of swim fitness without access to water.
During the holiday season we often find ourselves in the same boat as we travel to spend time with friends and family. Here are five ways you can stay in touch with your swim stroke even if you can’t find a pool over the next week to 10 days:
Pack some stretch chords
“Doing 10-15 minutes a day of work with the cords will noticeably stay your swim fitness decline while you’re out of the pool,” our swim expert Clint Lien wrote in this excellent piece outlining some dry land swim options. “You may even find your technique actually improving.”
You can substitute a punctured inner tube for chords if you you don’t have any.
Here’s an excellent video with a 10-minute program by six-time Ironman world champion Dave Scott:
Follow a dry-land training program
During the pandemic pro triathlete Kieran Lindars put together a video with a detailed strength, technique and conditioning program that incorporates bands along with core work. It doesn’t require much equipment or space, so you should be able to follow it wherever your travels take you.
Work on your core strength
A strong core will make you a better triathlete. You’ll be a more efficient swimmer, biker and runner, and less likely to get injured. Why not take the time during the holidays to work on your core strength. Below you’ll find a great six-exercise program”
Focus on some upper-body strength work
Ironman champ turned commentator Belinda Granger offers up this quick and easy 8-exercise training program that is sure to put your upper body through the wringer.
Ironman champion shares her at home upper body strength workout
The exercises include:
- Tricep Dips
- Push Ups- on knees/feet/staggered arms
- Upper Back Scapular Retraction
- Lower Back, Upper Back and Gluteal holds
- Standing Banded Scapular Retraction (shoulder blade squeezes)
- Bicep Curls with resistance band
- Bicep Curls to Overhead Press with resistance band
- Overhead Press- no squat/with squat
The 15-20 minute circuit includes three rounds of the exercises done for 35 seconds with 15 seconds of recovery. Click on the link above to see the video with more details.
Add Yoga to your downtime
Sometimes taking a bit of time off from strength and conditioning is a good thing – it gives your body a chance to recuperate after a long block of training. Why not add some Yoga to your routine over the next little bit as a way to reduce stress, while also working on your flexibility, breathing and mental focus. This could be the perfect time to try it out and see if it can be a useful addition to your training routine in the new year.
