Daily Dryland Swimming Workouts #32 – Digital Detox

For the past few months, SwimSwam has been posting a daily swimming workout to help inspire swim coaches around the world who are looking for new ideas to try with their swimmers. Since most of the world’s pools are currently closed for business, we wanted to give swimmers and coaches an alternative set of dryland workouts to use to stay fit during the quarantine. These workouts will be designed to be done around the house. Some will use basic equipment, like medicine balls or stretch cords, while others will be all body-weight exercises.

These workouts are provided for informational purposes only.

See more at-home training ideas on our At Home Swim Training page here

Digital Detox

As we head toward our 5th week of dryland, most of us have settled into our new home routines. Zoom classes, Skype meetings, remote dryland sessions, and a lot of Netflix. Even when doing these dryland workouts, you might have them pulled up on your phone, checking every few minutes to see what exercise is next. Digital overload can be a problem in the best of times, but in these times, it’s hard to find a reason to look up from your screen.

I, most certainly, am not a digital rejectionist. I love everything that our handheld computers (cellphones), laptop computers (laptops) and set-top computers (televisions) bring to us. But, in this day and age, where these devices can be the only real connection we have to the world outside of our walls, it can be too much.

You’re probably feeling it too. The simultaneous need to always be looking at a screen, and the perpetual boredom when you do.

It’s too much information. It’s not some character flaw like “lack of focus” on our studies or “lack of effort.” It’s how we’re wired. It’s too much information for too long.

It’s been a week since we last had a recovery day, so this is probably a good time for that. Your recovery day today is partially a physical recovery, but also partially a digital recovery.

Challenge yourself today to spend at least an hour consecutively, on at least 2 occasions, without looking at your phone, computer, television, or smart-watch. Do a puzzle, read a book, go outside and play with your siblings in the yard. Print out your workout, on paper, and go do it outside with your phone inside. No podcasts, no background television, no checking in on your notifications, just you and the environment you’re in.

In some form, this should become part of your maintenance routine for as long as quarantine lasts. It’s going to be really difficult when you start, but practice some meditation, practice some relaxation techniques (that you’ll probably learn from a smartphone app, right?) and learn to be away from your devices for a little bit of time every day.

If nothing else, this will make the transition back to normalcy a little easier. At best, it will leave you feeling refreshed, and allow you to accomplish the same amount and get as much value in fewer hours on your screens.

Really Need a Workout?

Here’s a simple workout that you should have no problem memorizing so you can put your phone away:

Repeat as many times as you like.

• 20 Burpees
• 3 pushups
• 20 mountain climbers
• Rest