Daily Dryland Swimming Workouts #33 – General Core Workouts

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

Planks

Warmup:

Here’s a good core warm-up:

Main Set

Repeat 4 times through:

• 60 seconds – plank
• 60 seconds –  squat jumps (stay under control)
• 60 seconds – plank
• 60 seconds – Seated Medicine Ball Trunk Rotations (You can use whatever weight you have)
• 60 seconds – bicycles (laying on back)
• 60 seconds – rest
• 90 seconds – plank
• 60 seconds – rest

Secondary Set

For this secondary set, we’ll split by group.

Sprinters & Butterfliers

3x through:

• 15 pushups
• 5 Burpees
• 15 shoulder presses (with whatever weight you have)
• 5 Burpees
• MAX diamond pushups
• 5 burpees
• 60 seconds rest

Distance Group

• Go for a jog. Doesn’t have to be fast, just steady-state running, get your heart-rate up and keep it there.

Breaststrokers and Backstrokers

3x through:

• 15 squat jumps
• 60 seconds flutter kicks
• 15 squat jumps
• 10 burpees
• 60 seconds Supermans (laying on chest, with arms and legs raised off the ground)
• 10 burpees
• 3 minutes stair climbs (if you have access to a flight of stairs safely, use them. If not, use a single step and do it aerobics style).
• 60 seconds rest