- 4×1:00 (:50 on/:10 off)
- 10 body-weight squats
- 3×1:00 (:50 on/:10 off)
- 15 body-weight squats
- 2×1:00 (:50 on/:10 off)
- 20 body-weight squats
- 1×1:00 (:50 on/:10 off)
- 25 body-weight squats
Abs circuit: Take less than :20-:30 rest between each exercise
- Two rounds:
- 10 crunches
- :30 plank (1 perfect push-up every :10 seconds)
- 20 flutter-kicks
- :45 plank (1 perfect push-up every :10 seconds)
- 30 crunches
- 1:00 plank (1 perfect push-up every :10 seconds)
- 40 flutter-kicks
- 1:15 plank (1 perfect push-up every :10 seconds)
- 50 crunches
- 1:30 (1 perfect push-up every :10 seconds)
- 60 flutter-kicks
Cool Down: 10-15 minutes of comfortable stretching
Day Two: Strength & Power
The Global Triathlon Network has a great video outlining some swimming-related dynamic warmups, all of which are geared towards highlighting swimming muscles and can get you ready for a great dry-land workout!
Warmup with some or all of these exercises – take 10-15 minutes to stretch out and get loose as you sprinkle in these movements.
Power Circuit: Try not to take any rest between exercises, but allow yourself 1:00-2:00 rest between rounds!
- Three rounds:
- 10 burpees (with or without a push-up)
- 10 squats
- 10 push-ups (modify as needed)
- 10 lunges
- :30 plank
- 10 squat-jumps
- 10 lunge-jumps
Abs Circuit: Try not to take any rest between exercises, but allow yourself 1:00-2:00 rest between rounds!
- Three rounds
- 30 leg lifts
- 1:00 flutter-kick
- :30 wall sit (knees and ankles lined up and back against the wall)
:30 second plank - 20 V-ups
Cool Down: 10-15 minutes of light, comfortable stretching
Day Three: Anaerobic Fitness
USMS has a great video outlining some simple exercises to help strengthen your shoulders as you might be staying out of the water.
Jumping Warmup: Roll through some light jump-rope or jog in-place to get the heart-rate up and body moving
- Two rounds
- 3×1:30 (:30 on/:15 off/:45 on)
- 10 arm-swings each arm
- 2×1:30 (:45 on/:15 off/:30 on)
- 10 arm-swings each arm
- 1×1:30 (1:00 on/:30 off)
Speed circuit: Try not to take any rest between exercises, but allow yourself 1:00-2:00 rest between rounds!
- Three rounds:
- 20 mountain-climbers (in plank position)
- 10 push-ups
- 20 in-and-outs (like mountain climbers, but bring both feet up to hands simultaneously)
- 10 squats
- 20 lunge-jumps
- 1:00 plank (with 1 push-up every :10)
Cool Down: 15-20 minutes of light, comfortable stretching
I’m taking this as an opportunity to pick up some miles in the running shoes again, combined with working on flexibility which I’ve sorely lacked for a while. Some great callisthenics routines on Youtube to learn and build from. Pools are closed for a month which is tough but I’m excited to go back stronger and with a much more pliable body which I’ve always suspected held back my swimming (especially wall work).