Daily Dryland Swimming Workouts #69 – Core Stability Burner

For the past few months, SwimSwam has been posting a daily swimming workout to help inspire swim coaches around the world who are looking for new ideas to try with their swimmers. Since most of the world’s pools are currently closed for business, we wanted to give swimmers and coaches an alternative set of dryland workouts to use to stay fit during the quarantine. These workouts will be designed to be done around the house. Some will use basic equipment, like medicine balls or stretch cords, while others will be all body-weight exercises.

These workouts are provided for informational purposes only.

See more at-home training ideas on our At Home Swim Training page here

Core Stability Burner

After yesterday’s full body workout, your muscles should be feeling pretty tender. This workout is designed to test your core stability, which for swimmers is essential. 

Some of the exercises are done on all fours, so you’ll get a good shoulder burnout from this as well. Take some time before you start to make sure you know what each exercise is, and if not look them up before you begin. 


Shoulder and back mobility focus:

  • Cross body arm swings
  • Forward and backward arm circles
  • Child’s Pose
  • Cat and cow stretch
  • Thread the needle stretch
  • T-spine windmill stretch

Main Set

Do 1 round of each set and the whole thing 2/3 x through. Rest and shake out between sets to get rid of some of the lactate build up.

Set 1

  • 12 x (6 on each side) Bird-Dogs in push up position (to make this more challenging, add the front half of your freestyle stroke with each rep –> increases the amount of time you’re holding each rep)
  • 10 x (5 on each side) Turkish Get Ups – start with a few body weight reps and add a small bit of manageable weight (dumbell or kettlebell works)
  • 3 x 30 secs Bear Crawl hold with elevated knees

Set 2

  • 16 x Swiss Ball Passes; hands to feet (tilt your pelvis back before you start to ensure your back is flat against the floor –> hold this throughout)
  • 30 x (15 on each side) Rocking Plank
  • 30 x (15 each side) Dead-Bugs

Set 3

  • 8 Forward, 8 Backward Bear Crawl Walks (try a spiderman push up crawl to make this harder)
  • 16 x Staggered Russian Twists (slow and controlled on each turn, add a light weight to make this more challenging)
  • 4 x Full Body Long-Arm Plank Touches (Shoulders, Hips, Knees, Ankles)

Cool Down

Do a static stretch sequence focusing on shoulders, back and abdominals.

Leave a Reply

Notify of
Inline Feedbacks
View all comments