WAIS at Home – Swimming Training with Brianna Throssell and Grant Irvine

Published On: 23 April 2020

As part of the #WAISatHome series of training videos, WAIS Swimming Coach Leighton Cook has put together an easy to do workout at home using chlorine drums, you can buy from your local swimming or pool shop for less than $15. WAIS swimmers and Rio Olympians Brianna Throssell and Grant Irvine walk you through each of the exercises.

1 Side Raise & Front Raise

  • Feet shoulder width apart and knees slightly bent.
  • Raise drums until arms are horizontal with the ground and slowly lower. Same for side and front raise.

2 Tricep Dips

  • Legs out straight.
  • Feet neutral with heels dug into the ground.
  • Palms flat on top of the drums.
  • Slowly lower body towards the group then push up and extend elbows until an almost locked out position.

3 Rows

  • Body hinged at waist.
  • Shoulders are square (level) and upper body horizontal to the ground.
  • Raise drum straight up to the side of the chest then slowly lower.

4 Dead Lift

  • Push feet through ground.
  • Wide chest and strong grip.
  • Pull hips forward.

5 Lunges

  • Step forward with one leg and plant the front foot firmly, slowly lower back knee to the ground.
  • Keep back straight and lower front leg to a 90-degree angle before stepping back and up.

6 Push Ups

  • Feet shoulder width apart with a straight back.
  • Hands holding onto the handles (handles should be parallel to body).
  • Keeping back straight lower chest to the drums then push up.