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The Best Resistance Band Workouts for Swimmers

Updated: Dec 10, 2021

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

  1. Warmup

  2. Small arm circles

  3. Medium arm circles

  4. Large arm circles with freestyle stroke

  5. Overhead arms

  6. Overhead arms with lean

  7. Overhead arms with crossed leg lean

  8. Forward arms rotations

  9. Catch

  10. Butterfly half stroke

  11. Freestyle full stroke

  12. Full butterfly stroke

  13. Freestyle full

  14. Pull

  15. Freestyle pulse

  16. Triceps extension

  17. Triceps overhead push

  18. Standing chest press

  19. Exit

  20. Standing row

  21. Standing row bad to good posture

  22. Rotation

  23. 45 degree step and 90 degree rotation

  24. Quick rotation pulses

  25. Support muscles

  26. Shoulder 180 to 90 degree

  27. Shoulder 90 to 0 degree

  28. 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.

Check out our ONLINE TRAINING PLANS to take your performance to the next level


Texas Triathlon Club - Triathlon Training - Triathlon Coach


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