Beginner Training: How You Can Use Bands for a Better Swim

If you’re new to triathlon and swimming, you may have noticed your fellow athletes at the pool or at races using bands to warm up and wondered if that’s something you should try. The short answer is: yes, bands are are a great way to get your shoulders, back and other muscles warm before jumping into the water. You can also use bands for full-on workouts if you cannot get to the pool. Slowtwitch spoke with former collegiate swimmer and current swim coach Ben Russell to get his take on band warmups, band swim workout alternatives and more for triathletes.

The Importance of Warming up

Russell swam at NYU and, after graduation, he stayed in New York City, where he now coaches the Red Tide masters swim club. The club has more than 200 members who can swim together up to seven times each week, with Russell (who is the club’s head coach), or one of the other Red Tide coaches as the on-deck lead.

Like any good coach, Russell highlights the importance of doing a good warmup before each workout. When it comes to bands, he says you don’t have to do all that much to get your body ready before diving into the pool.

“It can be a very quick five- or 10-minute thing,” he says. “You’re just trying to get some blood flow to your arms and through your shoulders to get ready to swim.”

Russell adds that hitting your lats in this band warmup is a good idea, too, especially if you’re swimming freestyle (which is, of course, the stroke of choice for most triathletes).

“Warming up is important no matter where you’re swimming, but especially if you’re doing open water, [because] you might take an awkward stroke or something, which could tweak or pull a muscle,” he says.