Our pools are closed for routine cleaning and maintenance, but don’t worry, you can still get a good workout to keep you in shape for swimming. Try these moves from our AGUA Masters coaches to stay in top condition when our pools return on September 6, 2022.
Dryland Workout
A break from the pool is a good time to mentally recharge and get your cross-training in. Try these dryland exercises from AGUA Masters Head Coach Jim Wu.
2 rounds (30 seconds each)
Jog in place
Jumping jacks
Arm circles
3 rounds (Rest for one minute between intervals)
30 Squats to overhead presses
20 Plank shoulder taps
20 Supermans
10 Pushups
20 Russian twists
30 Crunches
20 Leg lifts
10 V-ups
Swim Workout
If you have access to a pool, try this workout from Coach Nicholas Burnham. These intervals are for short course yards, so they can be done in just about any pool with 25-yard lanes. Be sure to bring your board and hand paddles – you'll need them for this workout.
Warm-up (Rest for 15 seconds after each interval, unless otherwise noted)
200 Freestyle or backstroke
200 kick with board (make this a social kick if you have practice buddies!)
4 x 25 kick with 360 spin
100 pull using board as buoy
100 pull with no buoy
100 Freestyle with very little kick
200 Individual medley - 25 drill / 25 swim
100 Descend freestyle (rest for ten seconds)
100 Descend with a stroke of your choice (rest for 25 seconds)
100 Paddle grab pull
100 Distance per stroke
(1,400 yards total)
Main Set (4 rounds)
3 x 100 at 1:30 – build each – 1st 25 of each 100 (freestyle, backstroke, and breaststroke)
100 at 2:00 – recovery
3 x 50 at 1:00 – race pace
100 at 2:00 – recovery
(2,600/3,000 yards total)
Cool Down
300 pull at 4:30
200 pull at 3:00
100 pull at 1:30
(3,600 yards total)