Fish Out of Water; Training for a Triathlon Swim (on Land)

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Holos Exercises

Fish Out of Water; Training for a Triathlon Swim (on Land)

Exercise Type: cardio-outdoor

Duration:10 minutes

Distance:NA miles

Fitness Level: Easy

Posted By:Greg Stallkamp

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Exercise Description

If you can't find a pool, or you've started training and the body of water you've got is still too cold, try this swimming workout for the landlubber. Swimming is a cardio activity that primarily works the upper body. As a result, this activity focuses on getting your lungs in shape and your blood flowing. There is no real substitute for a swim itself, but if your without water, this is the next best thing.

Muscle Groups: Whole Body

Step Number 1

In order to train for the swim, this exercise is intended to get you winded and tired very quickly, just as swimming would. It focuses on calisthenics that get your blood flowing. You need no equipment for this exercise.

Step Number 2

Stand up straight. Have your arms hanging at your sides, with arms and legs straight. Make sure you are in a position where you have several feet of open space around you on all sides.

Step Number 3

Drop/Squat down so that you are in a scrunched position with your hands on the ground, with arms outstretched (elbows straight now bent). Your legs should be under your chest with knees bent.

Step Number 4

Kick both legs out behind you, while arms are on the ground. You should end up in a position similar to where you would be in a push up, where your arms are supporting your upper body, your legs are stretched behind you and your head should be looking forward.

Step Number 5

Return legs close to body so that you are hunched over in the same position with your hands on the ground and your legs (with knees bent) are under your body.

Step Number 6

Jump! up to original position. DO NOT!! Simply return to upright (standing) position. Jump up from squatting position with hands on the ground to upright position with an outstretched body. As you jump up, raise your arms to lead body.

Step Number 7

Land on the ground in original upright position.

Step Number 8

Do this for one minute straight. Do not focus on how many reps, focus on keeping active and continuing the movement for one minute. Focus on technique. If you get tired, slow down, but don't stop.

Step Number 9

After one minute, perform active rest set by doing jumping jacks for one minute. There is no actual rest, you should be resting by doing jumping jacks, which are less strenuous.

Step Number 10

Start over with jump/squat activity for one minute, followed by jumping jacks.

Step Number 11

The goal is to be able to do this for 10 minutes, to replicate a very intense swim race situation in the triathlon. Most people wouldn't be able to do this for 10 minutes and have to work up. Even if you can only do one set (one minute squat/jump one minute jumping jacks), start from there and see how far you can go.

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