Virtual Aquatics

Just because the pool is closed for the time being does not mean you cannot get a good ‘swim’ workout in! Try the workout below to help you maintain your stroke mechanics or even improve them! Modify as needed and exercise at your own risk. 

Check out this Swimming Training Video

Streamline Workout

For this workout we will focus on the core and streamline positions. This is a short workout, but don’t let that fool you, it can be pretty effective. Like all programs, you’ll get out of it what you put into it.

Exercises:

  • Standing streamline hold: While standing, put your arms up above your head, lock your hands together in a streamline position. Bring your feet and ankles together. Squeeze your arms, shoulders, glutes, legs together and draw your belly button to your core. Hold the position for the designated time. For a more challenging move, stand on your tip toes.
  • Back streamline hold: Lay on your back with your hands above your head and point your toes. Lock your hands into a streamline position. Bring your feet and ankles together. Squeeze your arms, shoulders, glutes, legs together and draw your belly button to your core. Raise hands & legs off the ground 1-2 inches. Hold the position for the designated time.
  • Back streamline with flutter kicks: Lay on your back with your hands above your head and point your toes. Lock your hands into a streamline position. Bring your feet and ankles together. Squeeze your arms, shoulders, glutes, legs together and draw your belly button to your core. Hold the position with your arms while performing flutter kicks for the designated reps.
  • Stomach streamline hold: Lay on your stomach with your hands above your head and point your toes. Lock your hands into a streamline position. Bring your feet and ankles together. Squeeze your arms, shoulders, glutes, legs together and draw your belly button to your core. Hold the position for the designated time.
  • Stomach streamline with flutter kicks: Lay on your back with your hands above your head and point your toes. Lock your hands into a streamline position. Bring your feet and ankles together. Squeeze your arms, shoulders, glutes, legs together and draw your belly button to your core. Hold the position with your arms while performing flutter kicks for the designated reps.
  • Streamline Boat Rocks:  Lay on your stomach with your hands above your head and point your toes. Lock your hands into a streamline position. Bring your feet and ankles together. Squeeze your arms, shoulders, glutes, legs together and draw your belly button to your core. Raise your upper body and lower body one to two inches off the ground at the same time being mindful to maintain straight arms & legs. While holding this position, try to “rock the boat” back and forth for the designated reps.

Streamline Workout

General Warm-up: 30 jumping jacks, 30 high knees, 20 push-ups

Workout: Perform the exercises as a circuit for as many rounds as possible for 15 minutes

  • Standing streamline hold, 30 seconds
  • Back streamline hold, 30 seconds
  • Back streamline with flutter kicks, 30 kicks
  • Stomach streamline hold, 30 seconds
  • Stomach streamline flutter kicks, 30 kicks
  • Streamline Boat Rocks, 10 rocks

Adjust sets, reps & times for your own level. Perform 2-3x a week, taking a full day off between sessions.

Have fun!

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