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
Swimming Simulation
Clubs across the country are beginning to return to the water. If you’re reading this, you might be a part of a team that isn’t. We’re here for you – today’s workout will be fully focused on exercises that simulate real swimming!
Warmup
Technique Set
60 seconds per stroke, 2x through
- Butterfly (double arm circles, forward)
- Backstroke (single arm circles, backward)
- Breaststroke (use your shoulders, extend to flat)
- Freestyle (overhead, standing upright)
Main Set
3x through
- 60 seconds flutter kicks (balanced on your butt)
- 60 seconds streamline jumps
- 30 seconds rest
- 60 seconds left foot, right leg and left arm extended
- 60 seconds right foot, left leg and right arm extended
- 30 seconds rest
- 120 seconds squats, pausing mid-way holding a squat with knees at 90 degrees for a 4 count, arms extended (like a relay start, following your teammate in)
- 120 seconds pushups, holding a pushup with elbows at 90 degrees for a 4 count
Cooldown
15 minute, full-body static stretch
