Daily Dryland Swimming Workouts #151 – Core Stability

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


Today’s workout comes to us from Caroline Jordan’s YouTube channel. Caroline is a Masters swimmer in San Diego, and a longtime SwimSwam reader. She has a huge amount of workouts that could benefit swimmers on her YouTube channel, so please be sure to check her page out. Enjoy today’s workout!


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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3 months ago

Caroline may be a Masters swimmer but she mentions only running, biking, and fitness in the video. Nothing about swimming. She has tons of videos on her youtube channel but none on swimming. Hint, hint.

Anyway, a very impressive workout. Way beyond my abilities. My go-to core workout is dolphin kicking on my back. No cheating, however, using excessive knee movement.