Updated: Mar 10
How to adapt swim training through uncertain times.
(Scroll down to find BAND and SWIM CORD workouts, and links to videos at the end!)
Since the COVID-19 outbreak has become a global pandemic, triathletes are striving to maintain motivation and some semblance of consistency with training. Race cancellations and the closing of gyms, pools & group training sessions can make us feel as though the ground beneath our feet is constantly shifting. As we ADAPT to these ever-changing situations, remember to STAY FLEXIBLE & POSITIVE! ...and give yourself some GRACE... We're all doing the best we can to keep up with everything AND maintain our sanity!
Social distancing gives us a great opportunity to find time & space to work on our weaknesses.
Possibly the biggest change is the closure of many pools, and restrictions to swimming in open water. Great news! Alternative swim training methods can have benefits beyond monotonous freestyle swimming week after week, year after year. Find balance and strength by changing things up. Try this stretch cord routine several times per week in place of your swim sets. Or- if you're lucky enough to have access to a small pool in your back yard, try the swim cord routines below!
Alternative Swim Training:
10 minute daily dry land swim routine:
- 1 min banded arm circles
- 20 pull-aparts
- 20 external rotation pulls
- 20 internal pulls
- 1 min double straight-arm arm pulls
- 20 pec flies
- 1 min triceps press backs
- 20 gorilla chest beats
- 1 min alt straight arm pulls
- 1 min scull in and out
- 1 min breaststroke pulls
Swim Cords in a tiny pool:
Buy a swim belt (swim cord). Try one of these sessions in a tiny backyard pool:
SWIM CORDS SESSION 1:
Warm-up with 5 min easy swimming, then alternate 30 sec swim with 30 sec kick for 5 rounds. You can use a watch or just count in your head. Fins optional. Main set- Repeat the following 5 times: 3 min @ half ironman race pace, 1 min recovery. Cool-down: 2 min easy or take off belt and water run for 5 min.
SWIM CORDS SESSION 2:
Warm-up with 5 min easy swimming, then alternate 30 sec easy swim with 30 sec strong for 5 rounds. Main set- Repeat the following 3 times: 8 min @ strong & steady, 1 min rest. Cool-down: 2 min easy or take off belt and water run for 5 min.
SWIM CORDS SESSION 3:
Warm-up with 5 min easy swimming, then alternate 30 sec breaststroke with 30 sec freestyle
for 5 rounds. Main set: Repeat the following 3 times: IM: 1 min FLY, 1 min BACK, 1 min BREAST, 1 min FREE 3 min easy freestyle Cool-down: 2 min easy with some backstroke or take off belt and water run for 5 min.
SWIM CORDS SESSION 4:
Warm-up with 2 x (2 min swim, 1 min kick) 8 x 30 sec drill, 30 sec swim Main set: Repeat the following 4 times: 10 strokes HARD, 10 strokes easy 15 strokes HARD, 15 strokes easy 20 strokes HARD, 20 strokes easy Cool-down: 2 min easy swim with some breast stroke or take off belt and water run for 5 min.
Video links to a full Stretch Cord Routine: