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Dry Land Swim Warm Up with Bands

Athletes! Here’s a great dry land swim warm up you can do before your next open water swim or race. All of these moves can be done with a band. For this workout I used the railing on the porch, but you can use a tree branch, park bench or whatever you can find to secure your bands. Do 12 to 15 reps of each. Most of these bands I purchased on

SAVE this to your phone so you can refer back to it!

Let me know how it goes! 🏊‍♀️🚴🏻‍♂️🏃🏼‍♂️🏊‍♀️🚴🏾🏃🏼‍♂️

Have you thought about hiring a coach for your next iron distance event? Message me at and we can set up a free 15 minute chat about your goals.

Mary Timoney

Ironman Universe Certified Coach

ACSM Trainer

USA Cycling Coach


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