Keep your Swim Shape from Home

Keep your Swim Shape from Home

The sport of swimming requires many elements… pools, equipment, and fitting time to swim in our busy schedules. Our current situation has challenged us in many ways to keep our swim shape amongst the closing of public pools and public swim areas. However it has allowed us to be creative in finding interesting ways to keep our fitness from home. Here are a few ways to keep your swim shape from home.

The swim tether

If you are fortunate enough to have a home swimming pool or small swimming area, a swim tether is a great way to give yourself a challenging swim workout. Here is a workout that will challenge you in both speed and endurance. An old fashioned clock poolside will help you keep track of your intervals and sets.

  • Warm up: Ten minute easy swim in place.
  • 10 x 30 second builds — start off easy, every few strokes increase your speed. The last five seconds should be an all out sprint. Rest 30 seconds between each build.
  • 10 x 20 stroke sprints — you will sprint at max speed until the tether cannot be stretched any further. Aim to stay in place and try not to let the tether push you back. Once you have counted 20 strokes, let the tether drag you back to the wall. (kinda fun) Take 20 seconds rest between each 20 stroke interval.
  • 10 x 10 stroke sprints — you will sprint until the tether cannot be stretched any further. Aim to stay in place and try not to let the tether push you back. Once you have counted 10 strokes, let the tether drag you back to the wall. Take 15 seconds rest between each 10 stroke interval.
  • 20 minute swim — swim in place, aim and keeping a consistent pace (75% rate of perceived exertion).
  • 10 minute cool down — swim in place, nice and easy.

Swim tethers are very versatile. You can change up the stroke and add in kick sets.


Tri Sirena Reflective Triathlon Gear


Stretch cords

Dryland exercises are exercises that mimic the swim strokes using stretch cords or body weight. They are also a great low impact way to build strength.

Stretch cords: You can use your swim tether, gym stretch cords, or any kind of stretchy rope will work. All you need is a heavy or stationary object to wrap the cords around or you can step on them using your body weight.

  • 4 x 40+ reps will give you more of a cardio workout and also build strength. Variations of strokes and exercises can be done by either working one arm at a time or both arms. See images for exercises and form.
  • 3 x 1 minute planks
  • 4 x 25 squats

I hope this blog gave you some motivation to keep your swim shape from home. Maybe when the pools reopen you'll incorporate these exercises as part of your regular tri training routine.


Written By: Caitlin Nicholas, Tri Sirena Siren Luminary
Follow Caitlin on Instagram @tri_caitlin

Have you had to modify how you train? Want to share tips? Let us know in the comments below!

This blog was created for informational purposes only. It's content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website or online.

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