Daily Dryland Swimming Workouts #132 – Planks

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 focus hard on your core, to help you establish your line when you’re swimming.


Today is going to hit all your core muscles, so make sure your lower body is good and warmed up before you begin the workout.

  • 5-10 minutes of stretching
  • 30 seconds jumping jacks


We want to hit the abs hard today, so make sure to take as little time as possible between exercises. Take your rest between rounds as written in the workout.

Round 1 

  • 45 seconds plank
  • 45 seconds flutter kicks
  • 30 seconds V sit
  • 45 seconds plank

Take 1-2 minutes rest before next round

Round 2 

  • 60 seconds plank
  • 25 V ups
  • 30 crunches
  • 20 leg lifts
  • 60 seconds flutter kick
  • 60 seconds plank

Take 1-2 minutes rest before next round

Round 3 

  • 60 seconds plank
  • 30 seconds side plank each side
  • 20 leg lifts
  • 60 seconds plank
  • 30 crunches
  • 60 seconds plank
  • 45 seconds V sit
  • 75 seconds plank


It will be important to do plenty of static stretching at the conclusion of this workout. Focus on the core muscles. Be sure to get some protein within 30 minutes, and drink plenty of water the rest of the day!

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