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Off The Couch | Replicate swimming at home with Bethany Carson

Joseph Conroy
Joseph Conroy

13:37 14 Apr 2020

Tuesday's Off The Couch comes from former-international swimmer and coach with Swim Ireland, Bethany Carson.

She's come up with a routine to replicate the benefits of swimming from home while pools remain closed around the country.

off the couch 2 May 2015; Bethany Carson, Lisburn, competes in the heats of the women's 100m butterfly event during the 2015 Irish Open Swimming Championships at the National Aquatic Centre, Abbotstown, Dublin. Picture credit: Stephen McCarthy / SPORTSFILE

Here are her notes:

The full session is composed of three rounds of three or four exercises targeting the lower body, upper body, core and aerobic fitness. Stick to 30 seconds of work to 10 seconds of rest (try adding more rest at the start if you find it tough!).

Set 1

  1. Squat to sit (you can make this a single-legged squat if you want to make it harder)
  2. Shoulder Taps
  3. Dead Bugs
  4. Theraband Swim

Set 2

  1. Split Squat - raise back leg for more difficulty
  2. Press0ups (you can do the easier on knee version if you want to)
  3. Toe Touches
  4. Theraband Swim

Set 3

  1. Glute Bridge - elevated & single-legged for more difficulty
  2. Chair Dips
  3. Flutter Kicks - hands under bum for an easier option
  4. Theraband Swim

Off The Couch

Off The Couch is our new fitness series to help us all to stay fit - or get fit.

Some of Ireland’s leading trainers, physios, fitness experts, and sportspeople will be sharing their top tips in straight-to-the-point and easy to use videos - which will go live across or social channels every day at lunchtime.

Here are the videos so far:

Get in touch!

Get in touch with us in the YT comments for Off The Couch or across our social channels if there's a workout you want to see in the coming weeks!

Or let us know if you've come up with any effective or fun ways to keep yourself ticking-over!

Download the brand new OTB Sports App in the Play Store & App Store right now! We've got you covered!

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Bethany Carson Off The Couch Swimming

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