When we visited Phoenix Swim Club for Practice + Pancakes, we were lucky enough to see their dryland routine in action, which was a little bit different than what most teams do once out of the pool.
This circuit takes the swimmers through four types of equipment, Kettlebells, Medicine Balls, 1/2 Bosu Balls, and Power Plates. They go through each of those stations for :60 on :10 off for 5 rounds where the exercise changes each round.
This group has done the exercise a lot this fall and every time Larry Arnold explains it I’m more convinced that this is why our walls are sharper than ever.
The circuit itself is similar to the work the swimmers do in the water where their anaerobic capacity is being worked, by the kettle bells, with an aerobic element in the running.
420 burpies. Sounds basic but like everything with Larry Arnold, even the simplest exercise can be made into a layered workout.
Larry Arnold takes swimmers from Phoenix Swim Club through a well known exercise focused on body and breath control.
Over 20 minutes of strength building that doubles for aerobic training.
It’s short course season and speed in and out of the walls can win or lose a race. Explosive strength can make the difference and developing that type of strength was the goal for this kettlebell progression with Larry Arnold.
Normally, I wouldn’t go out of my way to do running for dryland but with Larry Arnold it’s much more than just running.
How can a rockette line help you finish your race? Larry Arnold will explain how.
Fixing injuries is more than just relieving the pain. It’s re-learning the movement.
Those swimmers who are able to carry a breathing rhythm in the water have a much better time finding easy speed in the early parts of the race and enough air for quality finishing speed at the end of races.
Phoenix Swim Club Strength Coach, Larry Arnold, takes you through the first 10 minutes of warm up for a Wednesday Dryland routine.