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A Dry Land Strength Training and Swim Workout That Requires No Pool

We have all been there when the pool is closed because of mechanical problems, weather, school activities or breaks such as Spring break. This makes us miss practice which sometimes can be bad thing for an elite competitive swimmer specially before a big meet.


The good news is that in either of these situations, you can still get a fantastic swim workout without swimming. Or getting wet, for that matter. In the video below, and the instructions below the video, I’m giving you a dry land strength training and physique carving swim workout that requires absolutely no pool, swimsuit, speedo, goggles, or swim cap – although you can wear them if that makes you happy.


So next time you’re stuck in your hotel room on vacation, your living room or your bedroom, waiting for the pool to re-open, just try this high calorie-burning, whole body, no-equipment-required workout. Source bengreenfieldfitness.com:


Warm-up for about 2-5 minutes. I prefer jumping jacks, which require a similar overhead shoulder movement as swimming. Then move on to:

  1. 20 Squat Jumps (kind of like pushing off the wall of the pool). Give yourself bonus points if you keep your arms extended over your head “streamline” style while you’re doing these.

  2. 10 Lunge Jumps per side to get the heart rate up even more.

  3. 10 Dive Bomber pushups (AKA Hindu pushups)

  4. 20 Regular Squats. Once again, bonus points if you keep your arms extended over your head “streamline” style while you’re doing these.

  5. 10 Lunge with Twists per side, which work the same twisting core muscles you use while swimming. No weight required.

  6. 20 Front Plank Taps per side.

  7. 20 Side Plank Rotations per side.

  8. 20 Superman’s.

  9. 20 Flutter kicks per side.

  10. 20 Vertical jumps.

  11. 10 Box jumps.

Box jump

Complete this entire routine one to three times through. If you do all the exercises listed, you’ll effectively hit all your swimming physiology and major swimming muscles, including your deltoids, triceps, lats, abdominals, low back, glutes, quads, hip flexors, hamstrings and calves.

Plank tap

And of course, the sky is the limit in terms of biohacking this workout, including wearing a vest, using a restricted air breathing mask, going 10 seconds up-10 seconds down for exercises, or any hack you can muster to make it harder – if that’s your thing.

Lunge twist