Off-Season Workout for Swimmers

 Hey Swimmers! Here is a great off season workout to keep the body in shape, challenge the lungs; but not over taxing on the body. The workout is listed below and there is videos at the bottom to teach you how to perform each exercise. 

 

 

WARM UP

- Prone A, Y, and T (10 each)

- T Band ER and IR (10 each)

- T Band D2 flexion (10 each)

- Dead Bugs (30 sec)

- Plank (30 sec)

- Bridge holds (3x10 sec)

-Clam shells (3x10 sec)

MAIN WORKOUT

8 min 20 sec Up Downs + 40 sec rest

8 min 20 sec Air Squats + 40 sec rest

8 min 20 sec Flutter Kicks + 40 sec rest

8 min 20 sec Lunges + 40 sec rest

RECOVERY

prayer stretch (3x 30 sec)

Foam Roller Extension (2 min)

Perform workout 3x/week in off season. Can use as maintenance during swim season at 1-2x/week.

Video Instructions

 

Prone A, Y and T

 
 
 
 

T Band IR

 
 
 
 
 
 

T Band ER

 
 
 
 
 

T Band D2 Flexion

 
 
 
 

Dead Bugs

 
 
 
 
 

Plank

 
 
 
 
 
 

Bridge Holds

 
 
 
 
 

Clamshell Side Plank

 
 
 
 
 
 

Up Downs

 
 
 
 
 

Air Squats

 
 
 
 
 

Flutter Kicks

 
 
 
 

Lunges

 
 
 
 
 

Prayer Stretch

 
 
 
 
 

Foam Roller Extension

 
 

Reach out with any questions

 

Andy Johnson PT, DPT, OCS

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