Daily Dryland Swimming Workouts #65 – Upper Body

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 Shift

A lot of our workouts lately have been focused on the core and abs, so it’s time to shift gears and do some upper body work.


  • 50 forward arm circles
  • 50 backward arm circles
  • 5 pushups
  • 20 streamline jumps
  • 5 pushups
  • 20 Michael Phelps on the blockses
  • 5 pushups

Main Set

Pretty simple. Do this workout 3, 4, or 5 times through, depending on how much of a challenge you’re up for today.

Focus on form rather than speed. During bicep extensions, make sure your elbows are pointed forward – dropping them down could put strain on your elbow ligaments. drop them down. Maintain a rhythm throughout the circuit. Extend your arms all the way during bicep extensions and standing shoulder taps. Once the tensions builds up, you will know it is working.

1 minutes rest between each set

  • 25 Bicep extensions
  • 25 standing shoulder taps
  • 25 bicep extensions
  • 25 scissor chops
  • 25 bicep extensions
  • 25 arm scissors
  • 1 minute rest

For a bonus burn, add some small weights. You won’t want to go heavy, a few pounds in each hands will do the trick.

Cool Down

Do a good static upper body stretch. Don’t ignore your shoulders or chest.

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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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