Triathlon Dry Land Swim Workout

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This article is for all you swimmers.

Especially, the swimmers who live in cold climates, and know you should to be at the pool swimming, but it’s just too freezing out to put a few layers of clothes on, warm up the car, drive the slip n’ slide road to the pool, sprint inside, change in a refrigerated locker room, then stand staring at the pool for 10 minutes before finally getting enough balls to jump into the ice water.

That was my exact situation yesterday.

But instead of getting tough, braving the icy elements of Spokane, Washington and going to the pool, I invented the Official “I’m a wuss” Dry Land Swim Workout.

Here’s what you need for this dry land swim workout: #1: Elastic bands: you can go to your local sports department store to get some elastic tubing, or go grab yourself some slightly more spendy, but more swim appropriate elastic tubing from Stretchcordz.

#2: Stability Ball: You could also get this big exercise ball at your local sporting goods or department store, or just to to a website like Amazon to grab one online.

Now that you’re ready, here is the Official Dry Land Swim Workout (to find these explanations of these exercises look for them on you tube or google them):

Total Time: ~45-60 minutes

Warm-Up – get the heart rate churning and pre-activate the core:

100 Jumping Jacks 50 Crunches 25 Side Crunches per side

Main Set – 5x complete the following: 25 Flutter Kicks per Side 25 Alternating Band Chest Press per Side (kneeling or standing) 25 Alternating Band Rows per Side (kneeling or standing) 15 Superman 15 High Elbow Band Pulls (standing, bent over) Core Set – 5x through the following exercises:

50 Jumping Jacks or 25 High Knee Skips (standing in one place) per side 10 Stability Ball Pikes 10 Push-Up Position Corkscrew Twists per side

Metabolic Conditioning Set: 5x through the following exercises 20 Speed Squats 10 Squat Thrust Jumps 25 Mountain Climbers 25 High Knee Skips (in one place)

In case you hadn’t noticed, a little side bonus of this dry land swim workout is that you get just a bit of lower body work too.

I’m not about to claim that this workout will make you a better swimmer, but it will…

1) get you warm on a nice cold day;

2) keep your swimming muscles strong;

3) burn some mega calories;

4) significantly bump up your lung capacity;

5) make you feel less guilty that you didn’t go to the pool.

For more mega dry land swim workouts just like this, check out the Rock Star Triathlete Academy dot com.

For more mega Dry land Swim Training work outs go to rock start triathlete and free triathlon training tips today.. This article, Triathlon Dry Land Swim Workout has free reprint rights.

Article kindly provided by UberArticles.com

Topics: Exercise | Comments Off

Tags: Dry land swim training, Exercise, multi-sport, sports, triathlon, triathlon swimming, triathlon training

Article Citation
MLA Style Citation:
Greenfield, Ben "Triathlon Dry Land Swim Workout." Triathlon Dry Land Swim Workout. 18 Jan. 2011. uberarticles.com. 8 Apr 2012 <http://uberarticles.com/health-and-fitness/exercise/triathlon-dry-land-swim-workout/>.

APA Style Citation:
Greenfield, B (2011, January 18). Triathlon Dry Land Swim Workout. Retrieved April 8, 2012, from http://uberarticles.com/health-and-fitness/exercise/triathlon-dry-land-swim-workout/

Chicago Style Citation:
Greenfield, Ben "Triathlon Dry Land Swim Workout" uberarticles.com. http://uberarticles.com/health-and-fitness/exercise/triathlon-dry-land-swim-workout/

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