COVID-19 Quarantine Maintenance 4 week at home swim replacement strength plan

I really do appreciate your help with my strength training! It's difficult to find a healthy balance with strength training and triathlon training. I know I need strength and conditioning to rehab my body and prevent me from getting injured further, but I also don't want my muscles to be too sore or tired to perform in key endurance sets or races. This plan is easy to understand, well thought out, and conducive to strengthening your body to complement your normal endurance training. All exercises are ones that will benefit you in the sport, rather than just going to the gym and throwing weight around.

Thanks again for this plan! You rock.

Cheyenne Meyer, USAT elite development athlete

Plan outline


**NB 100% home compatible - only essential equipment requirements are a selection of dumbbells and resistance bands**
**Will help you if unable to get to indoor or outdoor swimming options due to COVID restrictions**


This 4 week (2 hrs a week at peak) strength program is designed for a swimmer/triathlete who is looking to build swim specific muscles to improve their swim splits.

The plan outlines swim specific muscle groups you are targeting and why.

It can be used in conjunction with standard swim training or on its own if you face an extended period of time with no pool access.

Each of the exercises in the plan is video demo-ed in a handy kick off document with key safety tips/pointers useful for the absolute beginner upwards

The program also outlines recommended progression in terms of increasing weights and/or intensity and with approx 2 hours a week in total to complete all exercises - can easily be integrated with a full training plan.

Typical week
4 sessions a week


What do you get in this plan?
• How to use the plan documentation including video links on how to correctly execute the prescribed exercises


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