Daily Dryland Swimming Workouts #127 – A Timed Core Workout

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

CORE DAY

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 centered on the core.

WARMUP

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

WORKOUT:

Today’s workout is going to be a timed core workout. It’s crucial that you move immediately from one exercise to the next.

Round 1

  • 1:00 plank
  • 1:00 flutter kick

30 seconds rest

  • 1:00 seconds penguin crunches
  • 1:00 seconds russian twist

30 seconds rest

  • 1:00 seconds V sit
  • 1:00 seconds bicycles

30 seconds rest

  • 30 seconds leg lifts
  • 30 seconds crunches
  • 30 seconds V ups
  • 30 seconds lemon squeezers

30 seconds rest

REPEAT FULL WORKOUT FOR A TOTAL OF 2 ROUNDS

 

Finish up this workout with a 10:00 jog.

 

LEMON SQUEEZERS TUTORIAL

Workout totals:

  • 2:00 Plank
  • 2:00 Flutter Kick
  • 2:00 Penguin Crunches
  • 2:00 Russian Twists
  • 2:00 V Sits
  • 2:00 bicycles
  • 1:00 leg lifts
  • 1:00 crunches
  • 1:00 V Ups
  • 1:00 Lemon Squeezers

COOLDOWN:

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

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