Daily Dryland Swimming Workouts #133 – A Lunge Leg 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 focus on your legs.


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


Round 1

  • 10 lunges each leg
  • 10 bridges
  • 10 body weight squats
  • 45 seconds jump rope
  • 45 seconds jumping jacks
  • 45 seconds jog in place

60 seconds rest

Round 2

  • 15 calf raises
  • 12 lunges each leg
  • 10 jump squats
  • 60 seconds wall sit
  • 60 seconds jump rope

60 seconds rest

Round 3

  • 15 body weight squats
  • 15 lunges each leg
  • 8 single-leg squats each leg
  • 60 seconds jumping jacks
  • 60 seconds high knees (bring knee up to even with hip)

60 seconds rest

Finish up this workout by going on a 10-15 minute light jog.


Finish up this workout with static stretching to loosen up. Remember to get some protein within 30 minutes of concluding the workout, and remember to drink plenty of water.

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