The Best Resistance Band Workouts for Swimmers
15 Best Resistance Band Workouts for Swimmers in 2021
Resistance band workouts can be a great way to simulate swimming when you don’t have a access to a pool, lake, river, or ocean. Here are the top 15 resistance band exercises (plus warmups) that will help swimmers and triathletes efficiently increase strength in freestyle, open water, and triathlon swimming. The exercises specifically target the key aspects of the freestyle swim stroke and are an effective way to increase strength.
What are the best resistance band exercises for swimmers and triathletes?
The best resistance band exercises for swimmers are designed to improve each phase of the swim stroke . In the exercises we designed in a progressive way, We designed the exercises to be progressive, meaning that we focused on only one motion at a time, in the order that it occurs in the stroke. We carefully thought about how to optimize your time spent on swim drills, in order to gain the most strength for each specific motion of freestyle. Swimmers and triathletes should use these resistance band workouts and swim training plans as complete, freestyle open water swim workouts when a pool is not available, or as an ongoing supplement to swim training. The resistance band workouts and swim training plans are an effective use of time to maintain and improve strength when you’re not swimming.
Here are the best resistance band exercises for swimmers and triathletes broken down by phase of the swim stroke
Small arm circles
Medium arm circles
Large arm circles with freestyle stroke
Overhead arms with lean
Overhead arms with crossed leg lean
Forward arms rotations
Butterfly half stroke
Freestyle full stroke
Full butterfly stroke
Triceps overhead push
Standing chest press
Standing row bad to good posture
45 degree step and 90 degree rotation
Quick rotation pulses
Shoulder 180 to 90 degree
Shoulder 90 to 0 degree
Should 90 to 180 degree
What is the best swim training plan when there is no pool?
We created a swim training plan that is designed to provide progressive improvements through the resistance band exercises. The workouts get increasingly more challenging as you build strength.
Complete this dedicated block of dryland swimming workouts with stretch cords to improve your swim stroke. You can also add these exercises to a normal swim training plan for added strength improvement and resistance to injury, or just complete the exercises in the order they are given in sequence above for a good progression through every phase of the freestyle stroke and an effective freestyle, butterfly, open water, or tri swim workout.
Structured swim training plan to help improve swimming technique and strength
You can get the full structured swim training plan at our website. The plan incorporates the exercises in our video and is a great way to progressively get stronger and improve your swimming fitness.