Published on January 9, 2011
This one is for you swimmers out there.
Specifically, you swimmers who live in cold climates, and know you're supposed to be at the pool doing your workout, but it's just too chilly outside to put a few layers of clothes on, go warm up the car, drive the slip n' slide road to the pool, run inside, change in a frigid locker room, then stand staring at the pool for 5 minutes before finally mustering up enough courage to jump into the icy waters.
Yesterday, I experienced just such a conundrum, when my triathlon training program dictated that I go to the pool to swim a 1 hour set.
But instead of getting tough, braving the icy elements of Spokane, Washington and going to the pool, I invented the Official“Baby It's Too Cold Outside to Drive to the Pool” Swim Workout.
Here's what you need (yes, pretty much just 2 things):
#2: Stability Ball: You could get this big exercise ball at your local sporting goods or department store, or just click here to grab one online.
OK, now that you're ready, here is the Official “Baby It's Too Cold Outside To Drive To the Pool” Swim Workout:
Time: ~45-60 minutes
Warm-Up – get the heart rate churning and pre-activate the core:
100 Jumping Jacks
25 Side Crunches per side
Main Set – 5x through the following exercises:
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 High Elbow Band Pulls (standing, bent over)
Core Set – 5x through the following exercises:
Metabolic Set: 5x through the following exercises
20 Speed Squats
10 Squat Thrust Jumps
25 Mountain Climbers
25 High Knee Skips (standing 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.
Anyways, I'm not about to claim that this workout will make you a faster swimmer, but it will…
1) get you warm on a nice cold day;
2) keep your swimming muscles stimulated and strong;
3) burn some serious calories;
4) significantly bump up your lung capacity;
5) make you feel considerably less guilty that you didn't go to the pool.
Leave your questions below, and if you try the workout, let me know by leaving a comment below!