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
Test Set
Just like in swimming, it’s helpful to run an occasional test with your dryland work set to see where you’re at in terms of strength and fitness. After a warmup, we’ll run through a set of maxes to see where you’re at. We can repeat this workout in a week or 2 to see how much progress you’ve made. After Sunday’s recovery day, this is a good time to see how far you can push yourself.
Warmup
Shoulder activation warmup from GuerillaZen Fitness:
Test Set
Like any test set, the key here is good record-keeping. Grab a piece of paper, or open a notepad on your phone, to mark down your performance after each item below.
Rest 60 seconds between each workout
- Pushup Max
- Standard plank max
- Pushup Max
- Flutter kick Max (for time)
- Pushup Max
- Standard plank max
- Pushup Max
- Run around a set course (look for about a 1 mile course, but whatever you can do safely where you live is fine).
Note: if your hips drop on a plank, that ends your time – keep your back flat!
Got that all down? Good! This whole set should take about 15 minutes, so below is a secondary post-test set to make sure you still get some good work in. This will focus on lower body, since the test set above is mostly an upper body and core test set.
Secondary Set
:20 rest in between each
- 15 x calf raises (most should be able to hold some weight while doing this)
- 10 x body weight squats (use good form)
- 15 x calf raises
- 10 x squat jumps (use good form)
- 15 x calf raises
- 30 x burpees
Cool Down
With a nice walk, or a stretching routine.
