TYR Swim Set of the Week – Dryland Edition

Not all swim work has to be done in the pool. This week’s TYR Swim Set of the Week is a strength routine I do 1-2 times per week immediately after my swim workouts. This 20 minute circuit focuses on arm and core strength, two critical areas when it comes to fast times in the water.

My coach knows I’m not the most coordinated on dry land, so thankfully he usually includes YouTube video links for me to watch before the workout. Form is super important in strength work, and since I usually do these short circuits solo, I make sure to watch the videos early in case I have questions about any of the exercises. I think it’s ESPECIALLY important to watch the stretch cords video (featuring super swimmer Chris Hauth) because even I have a bad habit of dropping my elbows when I get tired.

First, here’s the workout:

Second, here are the YouTube video links:

* Plank with leg lift: http://www.youtube.com/watch?v=s1MeMvqSNqA

* Stretch Cords: http://www.youtube.com/watch?v=mBb_Jek_skk

* Swiss Ball Knee Tuck: http://www.youtube.com/watch?v=2y03dkaK1O0

* Bench Crunch: http://www.youtube.com/watch?v=W_uVa0pwI7c

* Oblique Band Rotation: http://www.youtube.com/watch?v=a3KDopQEl0A

I’m lucky to have stretch cords and swiss balls available for use at the Dynamo pool. If your pool or gym doesn’t have these, you can probably find them at any sporting goods store, or online. I would suggest the medium to heavy strength stretch cords, such as these ones I found by googling “stretch cords.”

I do want to stress that with limited time in your schedule, any dry land strength routines should be done “in addition to” swimming, never “in place of.” The best way to become a better swimmer is to spend quality time in the water, so no getting out of practice early – the stretch cords can wait!