Daily Dryland Swimming Workouts #125 – Legs and Cardio

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 a leg day, focused mostly on your quads and glutes.


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


Today’s workout is going to primarily target your quads and glutes with both dynamic and static exercises.

  • 20 squats
  • 12 lunges each leg
  • 15 bridges
  • 10 squat jumps

30 seconds rest

  • 45 seconds jump rope (or hopping if you don’t have a jump rope)
  • 45 seconds jumping jacks
  • 45 seconds jog in place
  • 45 seconds high knees

60 seconds rest

Repeat workout 3 more times (for a total of 4 rounds), with 60 seconds rest between each round.


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

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