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The Official "Baby It’s Too Cold Outside To Go To The Pool" Dry Land Swim Workout

This workout 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 cold outside to put on a few layers of clothes, go warm up the car, drive the underpants n’ Slide to the pool, run inside, get changed in a freezing locker room, then stand staring at the pool for 5 minutes before you finally muster up enough courage to jump into the freezing waters.

I experienced such a conundrum yesterday, when my triathlon training schedule dictated that I go to the pool to swim an hour-long set.

But instead of getting tough, braving the icy elements of Spokane, Washington, and hitting the pool, I invented the official dry land swim workout “Baby it’s too cold outside to go swimming” .

Here’s what you need for this land swim workout (yes, about 2 things):

#1: Elastic Bands: You can go to your local sports department store for some elastic tubing, or go and get some slightly more expensive, but more swim-friendly elastic tubing from Stretchcordz.

#2: Stability Ball: You can also get this big exercise ball from your local sporting goods store or department store, or just go to a website like Amazon to buy one online.

OK, now that you’re ready, here’s the official “Baby, it’s too cold outside to go swimming” dry land swim workout (if you don’t know how to do any of these, look them up on Google !) :

Duration: ~45-60 minutes

Warm-Up – get heart rate and pre-activate core:

100 puppets

50 crunches

25 side crunches per side

Main Set – 5x through the following exercises:

25 floating kicks per side

25 Chest presses with alternating bands per side (kneeling or standing)

25 rows of alternating bands per side (kneeling or standing)

15 Superman

15 High Elbow Band Pulls (standing, leaning forward)

Core Set – 5x through the following exercises:

50 Jumping Jacks or 25 High Knee Skips (standing in the same place) on each side

10 stability ball spikes

10 corkscrew twists in push-up position per side

Metabolic Set: 5x through the following exercises

20 speed squats

10 squat push jumps

25 climbers

25 High Knee Skips (standing in the same place)

In case you haven’t noticed, a little added benefit of this dry land swim workout is that you also get a bit of lower body work.

Anyway, I’m not about to claim that this workout will make you faster.

swimmer, but it’s ok…

1) warm you up on a nice cold day;

2) keep your swimming muscles stimulated and strong;

3) burn significant calories;

4) dramatically increase your lung capacity;

5) make you feel much less guilty for not going to the pool.

For more creative land swim workouts like this, check out the Rock Star Triathlete Academy, at http://www.rockstartriathleteacademy.com

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