Can’t hit the pool? Use resistance bands to ‘swim’ at home
You don't necessarily have to go to the pool to complete all of your swim workouts
When it comes to swim training, getting in the water is your best option. However, actually swimming isn’t the only way you can improve as a swimmer. If you can’t make it to the pool for a workout but still have time to train at home, don’t swap your swim block out for a run or bike ride—break out a resistance band and complete your “swim” that way.
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How to use bands
The most important thing to consider when using a resistance band is where you use it. If you have a basic band, you’ll need to find a spot where you can wrap it around something that will not break. For example, you could sling the band around a bannister, but only if you are positive that the bannister is strong enough to hold.
The last thing you want is to break something, because it will not only cost you money to repair, but you could end up getting hurt if the band shoots back into your face. If you have a band that can be secured to doors, be sure that no one will open the door when you’re using it. Once again, this will only end with you getting hurt.
Once you have a safe spot to work out, you’ll want to focus on your form. Bend your knees slightly, hinge at the hips, and lean forward. Be sure to keep your back straight, just like you do in the pool. With the band in both hands (if your band has handles, use these, but if not, you can tie the ends to make a pair of holes to slip your hands through), recreate your swim stroke.
Focus on the high elbow, be sure to complete each stroke (straighten your arm out behind you), and recover to the top of your stroke just as you would in the water. The movement should be smooth and fluid, just like it is when you’re actually swimming.
Examples of workouts
In the pool, you can do sprints or longer repeats, and it’s the same with the bands. You can focus on going fast and hard with simulated 25- or 50-metre repeats. If you choose this route, treat it just like a normal swim. If you usually complete a 25-metre length in 25 seconds or a 50-metre lap in 50 seconds, then “swim” with the band for just as long. Give yourself an appropriate rest period (try to stick close to whatever rest you would take in the pool), then get back to it. Try to do 10 to 15 repeats of 30 seconds or one minute.
If you want to do a longer session, imagine you’re doing 100-, 150-, or 200-metre repeats. Try to use the band for a minute and a half up to three minutes at a time. Even though you’ll be performing the stroke at a slower pace, this is going to be much harder than the sprints. After a minute, you’ll feel the strain all over your body. You can set the interval for as long as you like, but two minutes might be the max you want to do at first. Five times two minutes (with at least a minute of rest between each repeat) will be a tremendous workout. You can go longer and do more reps, but this is a good starting point.
Whatever workout you choose, your arms, back, core, and even legs are going to be shot afterward. You’ll probably feel more tired than you do after a real swim. It’s not necessarily the most fun way to work out, but if you add band sessions to your regular schedule, you’ll see improvements in the pool in no time.