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
Cardio Day
This has been a long week of adding weight and difficulty to movements to stimulate new muscles. We’ll finish a cycle on Thursday with a good cardio workout, and then Friday will be a recovery day.
Warmup
Skip to 1:00 to get to the warmup:
Main Set
Here’s a video that you can follow along if you want to. If you don’t, we’ve written it out below the video.
Only Rest where the workout says rest, otherwise, go straight from one workout to the next.
2x through:
- :30 toe touches
- :30 skaters
- :30 body squats
- :30 mountain climbers
- :15 rest
Do each circuit once, that’s a round. Do 3 rounds for a full workout.
Circuit 1:
- :30 star jumps
- :30 fast feet
- :30 high knees
- :30 power jacks (jumping jacks + squat)
- :30 toe touches
- :30 rest
Circuit 2:
- :30 star jumps
- :30 hand walk-out
- :30 body squats
- :30 jumping lunges (use your arms!)
- :30 London Bridges
- :30 rest
Cool Down
Any good static stretch will work. The main set video above incorporates a good post-workout stretching routine if you don’t have one already.
