My Super Simple Fish Out of the Water Circuit
Swimming is usually the most foreign and unnerving discipline for triathletes. Coming from a swimming and swim coaching background, I am often asked questions by triathletes on how to swim faster.
Typically, swimming is the most challenging discipline for triathletes for several reasons. Usually, this is due to not having a swim background or a “feel” for the water. But, other hardships can keep age group triathletes out of the water.
These hardships include:
1. Getting pool space,
2. Getting time in the pool to swim
3. Having time in their schedule to get to and from a pool.
After swimming since the age of 8 and coaching club swimming for over 13 years, I know a thing or two about losing pool access due to weather, problems with the facility, kids using the pool as their personal bathroom, and the list keeps going on. Whenever my groups found themselves on land instead of in the water, I had two staple dryland circuits I would love to throw at them. These simple circuits can help enhance your swim training and can help keep you going with swim-specific exercises if you find yourself without the capability of getting in the water.
So if you keep finding yourself without a pool, my super simple “Fish Out Of The Water” circuits can help. These exercises do not require any gym equipment and I recommend performing these 2 to 3 times a week.
Disclaimer: While these will help you with swimming, it is NOT a replacement for your swim workouts. This should be used if you absolutely can not get your pool workouts in or in addition to your workouts.
1. Perform 3-5 rounds with 2 minutes rest between
1:00 Plank straight into 10 Burpees
20 Lateral Lunges (10 on each side)
10 Push-Ups
10 Tricep Dips
25 Russian Twists
2. Perform 3-5 rounds with 2 minutes rest between
:30 plank on your right side
10 Squats
5 Diamond Push-Ups
:30 plank on left side
25 Toe Touches
Here is the Why and How to perform the exercises in these two circuits:
Push-Ups and Diamond Push-Ups:
Why do it: This move largely benefits the pectoralis major muscle, triceps, deltoids, and the core. Push ups will help develop a powerful pull while keeping hips high in the water.
How to do it:
Standard Push Ups - Place hands on the floor slightly wider than shoulder width and arms extended. Push your legs straight out with toes pressed on the ground. Lower your body until your arms reach a 90 degree angle. Hold for 2 seconds and then push back up to the starting position.
Diamond Push Ups - This is to be done the same way as standard push ups, but you will have your hands close together, making sure to touch your pointer fingers and thumbs, creating a diamond shape.
Planks:
Why do it: This move works your entire core, making this exercise great to keep you properly aligned and will help build stamina. There are a few variations you can do including front planks, and side planks
How to do it:
front plank - Place forearms on the floor with elbows below the shoulders and arms parallel to your body. Hold yourself up in this position, making sure to keep your body in perfect alignment. Be careful not to raise your butt in the air too high!
Side Planks - Lie on your side with your bottom arm on the floor resting on your forearm. Keep your legs stacked on top of each other. The top arm can be alongside your body or raised in the air.
Burpees:
Why do it: This is an all-body exercise that will get your heart rate up. Burpees are a 2-for-1 as they ramp up your cardio engine while building strength.
How to do it: Stand with feet shoulder width apart. Lower yourself into a squat and place your hands on the floor directly in front of you. Jump your feet out behind you. Once they land jump your feet back in front and return to standing position and jump.
Russian Twists:
Why do it: This is my favorite exercise to help develop a powerful rotation which is crucial for freestyle.
How to do it: Sit on the ground with knees bent about 45 degree angle. While lifting your feet off the ground rotate your shoulders and tap the floor next to you with each rotation
Toe Touches:
Why do it: Works the rectus abdominis and obliques.
How to do it: Lay on your back with your feet straight in the air. With both hands crunch up and reach for your toes trying to keep legs straight.
Front and Lateral Lunges:
Why do it: This will help open up your hips to improve hip rotation as well as develop stronger leg muscles.
How to do it:
Front Lunges Start in a standing position, step forward with one leg, and squat into that leg making sure to keep knees and ankles aligned. Hold the position for 2 seconds before returning to a standing position.
Lateral Lunges: Start in a standing position, step to the side, keeping toes pointed forward. Squat onto that leg keeping weight on the midfoot. Hold the position for 2 seconds before returning to a standing position
Tricep Dips:
Why do it: As the name is obvious, this exercise will develop your tricep muscles which are crucial for a powerful pull.
How to do it: With your palms flat on a chair behind you and legs extended out, lower your body down until your arms are at a 90-degree angle. Hold for 2 seconds and then push your body up to the starting position.
