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
Upper Body – Medicine Ball substitutions
You might be feeling a little sore after Sunday’s jump-roping workout if you’re not used to that sort of activity, so today’s workout will be a little lighter on your lower body.
If you have a medicine ball, then great! All of these exercises can be done with one. If not, you can use lots of things to substitute. If you made the sandbag we’ve discussed in earlier workouts, you can use that. You can also substitute a heavy book, a backpack filled with heavy things. Don’t use anything that you might not want to get a little knicked up, though.
WARMUP
Get a good warmup in for the upper body. Start with some shoulder rolls, then arm circles (forward and backwards). There’s some twisting here, so you’ll want to do some good lower back warmup – here’s a good routine.
Many of these exercises are described here.
Try to jump right from one exercise to the next, rest will come after groups of 5 minutes.
- 60 seconds medicine ball twists (engage your core)
- 60 seconds wall balls (use another kind of ball for this, and up your speed and intensity to make up for less weight)
- 60 seconds lateral raises (doesn’t take much weight on this – a gallon jug of water should be enough for most of you
- 60 seconds forward raises (same as above)
- 15 pushups
Rest 2:00
- 60 seconds medicine ball twists
- 60 seconds wall balls
- 60 seconds shoulder shrugs (hold weights of 8-20 pounds – any weighted bag works, just make it balanced)
- 60 seconds lateral raises
- 60 seconds forward raises
Rest 2:00
- 60 seconds medicine ball twists
- 60 seconds wall balls
- 5 diamond pushups
- 10 regular pushups
- 10 elevated pushups (hands on an elevated surface)
Rest 2:00
- 60 seconds medicine ball twists
- 60 seconds wall balls
- MAX dips (with feet on the ground)
- 10 regular pushups
- 60 seconds jumping jacks
Rest 2:00
- 60 seconds medicine ball twists
- 60 seconds wall balls
- 60 seconds lateral raises (doesn’t take much weight on this – a gallon jug of water should be enough for most of you
- 60 seconds forward raises (same as above)
- MAX pushups
Cooldown
Get a goods stretch in here, especially on your shoulders. Here’s a good one if you don’t have a routine:
