Daily Dryland Swimming Workouts #68 – Full Body to Start the Week

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

Full Body Workout

After Friday’s recovery day, it’s time to start a new week of dryland workouts. We’ll kick things off for the new week with a full body load.

Read through the workout in full before you begin. If there are any exercises you don’t know, look them up now so you don’t have to break up your workout later.


  • 5 minute jog
  • 200 yards walking “hugging knees”
  • 30 side to side hops
  • 40 hip rotations with each leg (20 in each direction)

Main Set

Set 1, 3 rounds, 40 seconds on, 20 seconds off, no extra rest between rounds

  • plank hops
  • high knees
  • front/back line jumps

Set 2, 3 rounds, 40 seconds on, 20 seconds off, no extra rest between rounds

  • Sideways line jumps
  • Skaters
  • Squat + Jump, Lunge + Jump

Set 3, 3 rounds, each round is straight through, but rest 60 seconds after each round

  • Spiderman Walks
  • 2x50m sprints
  • 10 Elbow to knee/hand to foot crunches

Cool Down

  • 10 x side lunges
  • 10 x sit down side lunges
  • 10 x sit down touch toes
  • 30 seconds butterfly stretch
  • child’s posted as long as you want

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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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