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
Burpees + Michigans
The Burpee, also known as the ‘squat thrust,’ was named after American physiologist Royal H. Burpee, who developed a “burpee test” in the 1930s.
Now you know more about Burpees than you did before.
Over the last decade, Burpees and their variations have become a very popular exercise among the HIIT crowd. This workout will be Burpee focused.
For the purposes of this workout, a “standard burpee” will be squat, plank, squat, jump. Other variations will be denoted as necessary.
Warmup
Any full-body dynamic warmup you have in your toolbox will work. If you don’t have one, here’s a good one:
Set 1
3x through
- 10 burpees
- 60 seconds crab walks
- 10 burpees
- 15 high knee skips
- 10 burpees *with a pushup*
- 2 minutes rest
Set 2
For set 2, find a space where you can go about 100 yards in a straight line. Doesn’t have to be exact, just get in the neighborhood
2x through
- Lunge halfway, 5 burpees, fast run to the end
- 60 seconds rest
- Lunge halfway, 5 squat jumps, fast run to the end
- 60 seconds rest
- Lunge halfway, 15 jumping jacks, fast run to the end
- 3 minutes rest
Set 3 – “Michigan” Burpees
Michigans, shuttle runs, ladders, and several offensive names that should no longer be used, this exercise involves sprinting back and forth between a set of lines. Only rest after you’ve done a whole set.
Set up 4 markers. You can use cones, spare shoes, rocks, whatever you’ve got handy.
4x through
- Run to the 1st marker, do 5 burpees, run back to starting line, do 5 burpees
- Run to the 2nd marker, do 5 burpees, run back to starting line, do 5 burpees
- Run to the 3rd marker, do 5 burpees, run back to starting line, do 5 burpees
- Run to 4th marker, do 5 burpees, run back through the starting line to finish
- Rest 60 seconds
In other words, a regular “Michigans” set, just do 5 burpees at each turn.
Cool Down
A good lower-body static stretch set.
