Daily Dryland Swimming Workouts #96 – 15 Minutes of Core Work

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 core, helping you hold correct body position while swimming.


Today’s workout is going to be focus entirely on your core, but it’s best to stretch out your whole body before getting started.

  • 5-10 minutes of whole body stretching
  • 30 seconds arm circles
  • 30 seconds leg swings
  • 30 seconds jumping jacks


The purpose of this workout is to give you an intense core workout that will consist of approximately 15 total minutes of core exercises with limited breaks. That being said, you should move as quickly as possible from one exercise to the next, minimizing the amount of time between different core exercises. Be sure to look at the exercises beforehand to see if you need to watch any of the video tutorials.

Round 1

  • 30 seconds plank
  • 30 seconds russian twists
  • 30 seconds flutter kicks
  • 30 seconds penguin crunches
  • 15 V ups
  • 15 leg lifts
  • 15 crunches

Round 2

  • 45 seconds plank
  • 45 seconds russian twists
  • 45 seconds flutter kicks
  • 45 seconds penguin crunches
  • 25 sit-ups
  • 25 lemon squeezers

Round 3

  • 60 seconds plank
  • 60 seconds russian twists
  • 60 seconds flutter kicks
  • 60 seconds penguin crunches
  • 30 crunches
  • 20 leg lifts
  • 20 V ups





Finish up this workout with static stretching to loosen up. Remember to get some protein within 30 minutes of concluding the workout, and remember to drink plenty of water.

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Swim enthusiast

Should I do the Russian Twists with a weight?