Pool Workouts & Ideas You Can Do in Your Own Backyard

Pool Workouts & Ideas You Can Do in Your Own Backyard

During these “interesting” times you might be experiencing chlorine withdrawal, I know I am! But some of you are lucky enough have the ability to hop into your backyard pool.  Even through the pools are short and it take 3-4 stroke to get to the other side, you can still benefit from getting the feel of the water.

There are countless ways that you can work out in your pool.  Get as creative as you can.  For example you can swim 10 laps and then take: 30 seconds rest, 9 laps then: 30 sec rest, 8 laps etc….. Maybe you do 20 x 10 laps Swim and 20 x 10 laps Kick.  See how long each set of 10 takes so you can set an interval.  See if you can hold that same pace for 5 Laps, 10 Laps, 20 laps.  Track your improvement.

You may also want to try changing speeds which changes your heart rate and the intensity of the workout. One thing that we do in our workouts a lot, is ladders or descending sets.  For example five lengths, then four lengths, then three lengths, then two lengths and, finally, one length. Do this but get faster each time so that the last one is as fast as possible!  You can then do this series multiple times through with swimming different strokes and/or kick if you wish.

Another fun thing to do is to measure the distance of your pool. Find out how many lengths of your pool it takes to swim a mile. Then, set a goal for the number of miles you would like to swim during this quarantine. Is it the distance from your house to Disney? Maybe from your house to the New York City! Keep track of your laps and plot them on a map to see how close you are to reaching your destination!

Below I have an example of a simple backyard pool workout.  Other things that you can add to your at home workouts are: vertical kicking, streamlines, somersaults, jumping off the bottom (rocket blasters), treading water, press outs, open turns and even breath control.  What is important to remember is the idea that we need to focus on having fun and being ready when we do get back to our normal routine.

Get creative and have fun!

Backyard Pool Workout Example

Warmup – 15 Min

            Jump Rope or Hops

            10 x {:20 sec Vert Kick

                    {3 x Kick across the pool

                    {:20 sec Off

Kick Set – 12 Min

            Breast or Fly Kick by Round

                        8x {Kick for 1:20

                             {6 x FAST UH2O Dolphin Kick – Rest :10

                             {:20 sec Off

Swim Set – 20 Min

            Easy and Smooth – All Free

                        2x {2:30 Easy Free – Short UH2O

                             {:30 Off

                             {1:30 Easy Free – Short UH2O

                             {:30 Off

                             {4 x Sprint 4 Cycles – Short UH2O

Drill Set – 10 min

            Sculling Free

                        :30 Front Scull

                        :30 Mid Scull

                        :30 Finish Scull

Examples of Vertical Kick – Flutter, Dolphin and Breast

            Kick with Sculling Hands

                        Two Hands

                        One Hand

                        No Hands

            Elbows Out

            Arm Pits out

            Kick :30 sec – 180 degree turn Repeat

            Kick and Pass a Ball with a Partner

****Kick up the intensity and add socks!