Daily Dryland Swimming Workouts #56 – Pushup Progression (And Abs Too)

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

Pushup Progression

This pushup progression will help continue to built the chest, shoulder, and back muscles. A few core exercises are thrown in as abdominal strength will help support proper pushup form in the long-term.


  • 40 arm circles in each direction
  • 60 seconds streamline jumps
  • 30 seconds controlled arm swings (like Michael Phelps on the block)
  • 10 x elevated pushups
  • 60 seconds streamline jumps

Main Set

:15 transition between each exercise

3x through

  • 10 x wide grip pushups
  • :40 V-ups
  • 10 x medium grip pushups
  • :40 reverse crunches
  • 10 x close grip pushups
  • :40 bicycles

Challenge set:

  • 70 pushups – as many sets as it takes. Your goal is to get to 100 pushups. Do as many as you can in each set, take 30 seconds between each set, and use as many sets as you need. Once you hit 100, you’re done!


Finish your workout with a cardio work.

:30 transition

  • 25 jumping jacks
  • 25 streamline jumps
  • 25 burpees
  • 25 jumping jacks

Cool down

A good static stretch, focusing on your shoulders and chest, will finish off your workout well. Do these stretches while walking around to come down from the cardio finishing workout.

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About Braden Keith

Braden Keith

Braden Keith is the Editor-in-Chief and a co-founder/co-owner of SwimSwam.com. He first got his feet wet by building The Swimmers' Circle beginning in January 2010, and now comes to SwimSwam to use that experience and help build a new leader in the sport of swimming. Aside from his life on the InterWet, …

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