Daily Dryland Swimming Workouts #58 – Walk, Run, Sprint, Jog

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

Stretch Out Day

Today’s dryland workout will focus on running, stretch out your cardio. If you’ve been faithfully sticking to your dryland routine, you should be feeling pretty comfortable on land by now. If you’re not quite up for this much cardio yet, try another workout, like this beginner jumprope workout.


  • 60 seconds walk
  • 60 seconds high stepping
  • 60 seconds calf raises on an edge (find the nearest curb or step)
  • 60 seconds hip rotators (pick your knee up and pull it to your chest)
  • 60 seconds zombie walk

Main Set

Work your way through this rotation at least 3 times, or as many times as you can. If you don’t want to stare at your watch, 60 seconds walking is about 120 steps, 60 seconds jogging or medium-pace running is about 150 steps, and 30 seconds full speed is about 80 steps.

Just remember: run, sprint, jog, with each separated by 60 seconds of walking.

  • 60 seconds walking
  • 2 minutes medium-pace running
  • 60 seconds walking
  • 30 seconds full speed
  • 60 seconds walking
  • 60 seconds jogging

Secondary Set

3x through

  • 20 lunges
  • 10 body weight squats
  • 20 glute bridges
  • 60 seconds skipping

Cool Down

Start your cool down with about a 10 minute walk. Then grab a seat and do some hamstring and calf stretches. Your 30-year old self will thank you for maintaining flexibility in these muscles.

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About Braden Keith

Braden Keith

Braden Keith is the Editor-in-Chief and a co-founder of SwimSwam.com. He first got his feet wet by building The Swimmers' Circle beginning in January 2010, and now comes to SwimSwam to use that experience and help build a new leader in the sport of swimming. Aside from his life on the InterWet, …

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