Daily Dryland Swimming Workouts #61 – Leg Conditioning

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

Leg Conditioning

This workout, provided by US National Team swimmer Nic Fink, is all about conditioning your legs. Ideal for breaststrokers, this workout will help improve everyone’s start and push off the walls, at a minimum, even if you’re not a breaststroker.

This workout has some new exercises that you may not have seen before, so before you get started with the main set, watch the whole video and practice each movement so that once you get into the full workout, you’re ready to move with pace.


Any dynamic leg warmup works. Here’s a good one if you don’t have one handy.

Main Set

Three times through

  • 20 x soft bounce
  • 24 x lateral squat (with weight)
  • 10 x pike jump
  • 25 x glute bridge
  • 20 x pogo jump
  • 24 x gator lunge (with weight)
  • 3 x bounds for max distance
  • 15 x hamstring curls


Stretch and foam roll hamstrings, quads, and hips.

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About Braden Keith

Braden Keith

Braden Keith is the Editor-in-Chief and a co-founder/co-owner 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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