Daily Dryland Swimming Workouts #88 – Triceps

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


As swimmers around the world are preparing for a gradual return to the pool, it’s time to start honing in our dryland workouts with some moves more specific to swimming (though, general fitness will continue to benefit you even once you are back in the water). Today’s workout will focus on your triceps.


Today is going to hit your triceps, so make sure you get your arms nice and loose before beginning the workout.

  • 5-10 minutes arm stretching (make sure to do arm circles)
  • 30 seconds high knees or jog in place


Complete 3 rounds:

  • 15 elbow-in pushups
  • 15 bench/chair dips
  • 15 plank-to-pushups
  • 15 pike pushups

Take approx. 2 minutes rest between rounds. If you’re looking for a challenge, do 20 reps of each exercise on round 3.


Pike Pushups


It will be important to do plenty of static stretching at the conclusion of this workout. Be sure to get some protein within 30 minutes, and drink plenty of water the rest of the day!

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