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Back To Swimming Part 1 - At Home Preparation (4 weeks)

Author

Jennifer Mathe

All plans by this Coach
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Length

4 Weeks

Plan Specs

triathlon intermediate advanced strength

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Plan Description

This plan is designed for the experienced athlete who has maintained some level of fitness while out of the pool. If you have been completely inactive for a month or more (or are completely new to strength training), this plan may progress too quickly for you. If you are currently injured or experiencing pain, you should not continue with this plan.
The purpose of this plan is to build strength, serve as a technique reminder, and to prepare your body to return to swimming. This plan includes basic cardiovascular exercise recommendations, however the focus is on strength and conditioning.
You will need elastic tubing or bands as well as light weights that can be actual exercise equipment or items you can find around the house (bottles of water, soup cans, etc).



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:45 hrs 1:00 hrs
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Workouts Per Week Weekly Average Longest Workout
2:45 hrs 1:00 hrs
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Jennifer Mathe

One10 Performance - USA Triathlon Level 2 Certified Coach

I have been coaching endurance athletes since 2004 to accomplish personal and competitive goals. Whether you are local to the Sacramento Area or looking for distance coaching, I offer a variety of options to fit your individual needs. All levels are welcome!

Local & Remote Individual Coaching - Group Training Sessions - Private Training Sessions - Adult Swimming Lessons - Video Skills Analysis - Consultations - Workshops

*Please contact me for pricing/fees.

Sample Day 1

0:45:00
Upper Body Swim Prep 1

Warm Up:
Spend ~5 minutes doing dynamic stretching exercises. 15-30 seconds each, including some or all of the following or your own...
Arm Circles, Arm Swings, Hip Circles, Knee Hugs, Hip Cradles, Tippy Birds (single leg hinge), Leg Swings, Ankle Circles, Heel Raises, Toe Taps, Inch worms.
.
Main Set:
2 x through....
(use light weight or elastic tubing for all exercises except pull ups)

Pull-Ups to Failure (or TRX or Broomstick Pull Ups).
15-20 Lateral Pull-Downs.
15-20 each Single Arm Standing Chest Press.
15-20 90-degree Reverse Fly on physio ball (or prone on floor if you do not have a ball).
15-20 Upright Row.
15-20 Seated Row (on physio ball if you have it).
15-20 each Standing Internal Rotation.
5 each direction Superman Behind-The-Back Pass (prone on floor).
15-20 Overhead Triceps Extension.
15-20 Wrist Flexion.
15-20 Wrist Extension.
.
Warm Down:
Repeat Arm Circles and Arm Swings.
Stretch Chest, Lats/armpits, Triceps, Sides(streamline side bend) and anything else that feels tight.

Sample Day 3

0:45:00
Lower Body Swim Prep 1

Warm Up:
Spend ~5 minutes doing dynamic stretching exercises. 15-30 seconds each, including some or all of the following or your own...
Arm Circles, Arm Swings, Hip Circles, Knee Hugs, Hip Cradles, Tippy Birds (single leg hinge), Leg Swings, Ankle Circles, Heel Raises, Toe Taps, Inch worms.
.
Main Set:
2 x through....
(use body weight, light weight, or elastic tubing for all exercises)

15-20 Squats (Body weight, tubing, or dumbbells).
15-20 each leg Forward Lunge.
15-20 each direction Monster Walks.
15-20 Ankle Dorsiflexion w/tubing.
15-20 Calf Raise off edge of a step.
15-20 Seated Hamstring Curl w/tubing.
15-20 Step Up onto stable platform.
15-20 each side Single-Leg Deadlift.
.
Warm Down:
Repeat Leg Swings and Ankle Circles.
Hip Flexors, Hamstrings, Adductors/Groin, Figure-4, Calves, and anything else that feels tight.

Sample Day 5

0:45:00
Upper Body Swim Prep 1

Warm Up:
Spend ~5 minutes doing dynamic stretching exercises. 15-30 seconds each, including some or all of the following or your own...
Arm Circles, Arm Swings, Hip Circles, Knee Hugs, Hip Cradles, Tippy Birds (single leg hinge), Leg Swings, Ankle Circles, Heel Raises, Toe Taps, Inch worms.
.
Main Set:
2 x through....
(use light weight or elastic tubing for all exercises except pull ups)

Pull-Ups to Failure (or TRX or Broomstick Pull Ups).
15-20 Lateral Pull-Downs.
15-20 each Single Arm Standing Chest Press.
15-20 90-degree Reverse Fly on physio ball (or prone on floor if you do not have a ball).
15-20 Upright Row.
15-20 Seated Row (on physio ball if you have it).
15-20 each Standing Internal Rotation.
5 each direction Superman Behind-The-Back Pass (prone on floor).
15-20 Overhead Triceps Extension.
15-20 Wrist Flexion.
15-20 Wrist Extension.
.
Warm Down:
Repeat Arm Circles and Arm Swings.
Stretch Chest, Lats/armpits, Triceps, Sides(streamline side bend) and anything else that feels tight.

Sample Day 6

0:45:00
Lower Body Swim Prep 1

Warm Up:
Spend ~5 minutes doing dynamic stretching exercises. 15-30 seconds each, including some or all of the following or your own...
Arm Circles, Arm Swings, Hip Circles, Knee Hugs, Hip Cradles, Tippy Birds (single leg hinge), Leg Swings, Ankle Circles, Heel Raises, Toe Taps, Inch worms.
.
Main Set:
2 x through....
(use body weight, light weight, or elastic tubing for all exercises)

15-20 Squats (Body weight, tubing, or dumbbells).
15-20 each leg Forward Lunge.
15-20 each direction Monster Walks.
15-20 Ankle Dorsiflexion w/tubing.
15-20 Calf Raise off edge of a step.
15-20 Seated Hamstring Curl w/tubing.
15-20 Step Up onto stable platform.
15-20 each side Single-Leg Deadlift.
.
Warm Down:
Repeat Leg Swings and Ankle Circles.
Hip Flexors, Hamstrings, Adductors/Groin, Figure-4, Calves, and anything else that feels tight.

Sample Day 8

1:00:00
Upper Body Swim Prep 2

Warm Up:
Spend ~5 minutes doing dynamic stretching exercises. 15-30 seconds each, including some or all of the following or your own...
Arm Circles, Arm Swings, Hip Circles, Knee Hugs, Hip Cradles, Tippy Birds (single leg hinge), Leg Swings, Ankle Circles, Heel Raises, Toe Taps, Inch worms.
.
Main Set:
2 x through....
(If the exercises felt easy last week, increase the resistance with heavier weights or bands. If the resistance was challenging last week, simply aim to increase repetitions this week)

Pull-Ups to Failure (or TRX or Broomstick Pull Ups).
20-30 Lateral Pull-Downs.
20-30 each Single Arm Standing Chest Press.
20-30 90-degree Reverse Fly on physio ball (or prone on floor if you do not have a ball).
20-30 Upright Row.
20-30 Seated Row (on physio ball if you have it).
20-30 each Standing Internal Rotation.
5-10 each direction Superman Behind-The-Back Pass (prone on floor).
20-30 Overhead Triceps Extension.
20-30 Wrist Flexion.
20-30 Wrist Extension.
.
Warm Down:
Repeat Arm Circles and Arm Swings.
Stretch Chest, Lats/armpits, Triceps, Sides(streamline side bend) and anything else that feels tight.

Sample Day 10

1:00:00
Lower Body Swim Prep 2

Warm Up:
Spend ~5 minutes doing dynamic stretching exercises. 15-30 seconds each, including some or all of the following or your own...
Arm Circles, Arm Swings, Hip Circles, Knee Hugs, Hip Cradles, Tippy Birds (single leg hinge), Leg Swings, Ankle Circles, Heel Raises, Toe Taps, Inch worms.
.
Main Set:
2 x through....
(If the exercises felt easy last week, increase the resistance with heavier weights or bands. If the resistance was challenging last week, simply aim to increase repetitions this week)

20-30 Squats (Body weight, tubing, or dumbbells).
20-30 each leg Forward Lunge.
20-30 each direction Monster Walks.
20-30 Ankle Dorsiflexion w/tubing.
20-30 Calf Raise off edge of a step.
20-30 Seated Hamstring Curl w/tubing.
20-30 Step Up onto stable platform.
20-30 each side Single-Leg Deadlift.
.
Warm Down:
Repeat Leg Swings and Ankle Circles.
Hip Flexors, Hamstrings, Adductors/Groin, Figure-4, Calves, and anything else that feels tight.

Sample Day 12

1:00:00
Upper Body Swim Prep 2

Warm Up:
Spend ~5 minutes doing dynamic stretching exercises. 15-30 seconds each, including some or all of the following or your own...
Arm Circles, Arm Swings, Hip Circles, Knee Hugs, Hip Cradles, Tippy Birds (single leg hinge), Leg Swings, Ankle Circles, Heel Raises, Toe Taps, Inch worms.
.
Main Set:
2 x through....
(If the exercises felt easy last week, increase the resistance with heavier weights or bands. If the resistance was challenging last week, simply aim to increase repetitions this week)

Pull-Ups to Failure (or TRX or Broomstick Pull Ups).
20-30 Lateral Pull-Downs.
20-30 each Single Arm Standing Chest Press.
20-30 90-degree Reverse Fly on physio ball (or prone on floor if you do not have a ball).
20-30 Upright Row.
20-30 Seated Row (on physio ball if you have it).
20-30 each Standing Internal Rotation.
5-10 each direction Superman Behind-The-Back Pass (prone on floor).
20-30 Overhead Triceps Extension.
20-30 Wrist Flexion.
20-30 Wrist Extension.
.
Warm Down:
Repeat Arm Circles and Arm Swings.
Stretch Chest, Lats/armpits, Triceps, Sides(streamline side bend) and anything else that feels tight.

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