Use this workout as an alternative to regular swimming when you can’t get to a pool. The only required equipment is a resistance cord such as the FINIS Dryland Cord. The workout consists of four exercises arranged in a circuit format. Complete each exercise once, rest for 30 seconds, and then repeat the entire circuit a total of 4 to 12 times (10-30 minutes).
To replace the swim workouts in your 80/20 plan, consider performing this workout 4-6 times a week, which would supplement 40-180 minutes of swimming. For example, if your 80/20 plan called for a total of 2.5 hours of swimming in a given week, performing this workout for 30 minutes a day for 5 days would meet that requirement.
Bent-Over Two-Arm Pull with Resistance Cord
Attach the middle of the resistance cord to a pole or other secure support at roughly waist height. Stand with your feet slightly more than shoulder-width apart with a slight bend in the knees. Hinge forward at the hips (not the waist) until your torso is at roughly a 45-degree angle to the ground and extend both arms directly overhead in line with your torso, one hand on each handle of the resistance cord. There should be light tension in the cord to begin. Contract your back muscles and draw both handles down to your hips, keeping your elbows high just as you would when executing a normal freestyle arm pull. Return to the start position. Continue pulling at a steady, unhurried rate for 30 seconds.
Prone Flutter Kick
Lie face down with your arms relaxed at your sides, palms on the floor. With a slight bend in the knees, contract your buttocks to lift your knees off the floor and begin to execute a tight flutter kick at a natural tempo. Continue for 30 seconds.
Bent-Over Alternating Single-Arm Pull with Resistance Cord
This exercise is identical to the Bent-Over Two-Arm Pull with Resistance Cord execute you pull with one arm at a time while keeping the other extended overhead. Continue alternating left-arm and right-arm pulls for 30 seconds.
Supine Flutter Kick
Lie face up on the floor with your legs fully extended and your arms extended overhead directly in line with your body and legs, the backs of your hands an inch or two above the floor. Tighten your stomach muscles, lift your heels off the floor, and begin to execute a tight flutter kick at a natural tempo. Continue to 30 seconds.