Daily Dryland Swimming Workouts #103 – 4th of July Core Day

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


As swimmers around the world are preparing for a gradual return to the pool, it’s time to start honing in our dryland workouts with some moves more specific to swimming (though, general fitness will continue to benefit you even once you are back in the water). Today’s workout will be focused on the core. 


  • 5-10 minutes of whole body stretching
  • 30 seconds arm circles
  • 30 seconds leg swings
  • 30 seconds jumping jacks


Let’s prepare for all the food you’re going to eat at cookouts and get-togethers  later today by getting in a killer ab workout this morning.

  • 60 seconds plank
  • 60 seconds penguin crunches
  • 60 seconds flutter kicks
  • 20 crunches
  • 20 leg lifts
  • 20 lemon squeezers
  • 60 seconds russian twists

60 seconds rest, then COMPLETE TWO MORE ROUNDS (total of 3)


Remember to get some protein within 30 minutes of concluding the workout, and remember to drink plenty of water.

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