With most swimmers in New England currently lacking pool access, this week’s Workout Wednesday features some dryland ideas for staying in shape out of the water. In addition to Bob’s workout suggestions, check out our Swim Strong series from 2019. You can find Phase 1, Phase 2, and Phase 3 on our website!

- Alana Aubin, NELMSC Communications Chair

by Bob Ouellette, NELMSC Coaches Chair

1. Much like a swim workout, cardio activities like running or biking can be done as long steady aerobic workouts or as interval training (i.e. 3 mins @ 75%, then easy for 30 secs) to simulate the work/rest ratio of a swim workout.

2. Yoga videos on YouTube are great activities for working the core. (Alana’s recommendation: Fightmaster Yoga or Yoga for Swimmers)

3. I’m also a fan of stretch cords as they allow us to mimic the muscle patterns of various swim strokes.

4. To work on the core/muscular system, perform circuits of the following exercises. Do 5-10 repetitions per exercise @ :30-:60 rest between each set. Do as many circuits as you like to create a 30-45 minute workout.

• Burpees

• Jump lunges

• Planks

• Sit ups or crunches

• Pushups

• Pullups

• Squats

• Jump rope

• Flutter kicks

Keep an eye out for a new workout every Wednesday on our website and in our Facebook group. Then send us your favorite workout to share with the LMSC!