Daily Dryland Swimming Workouts #98 – Upper 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


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 hit a little bit of all your upper body muscles.


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


This workout will give your biceps, triceps, shoulder, and back muscles a little bit of work. Try not to rush through the exercises, instead take your time, make sure you are in control of each motion. That will help you get the most out of this workout.

Round 1

  • 10 regular pushups
  • 10 bench/chair dips
  • 10 pike pushups
  • 10 diamond pushups

60 seconds rest

Round 2

  • 20 plank punches
  • 15 pushup planks
  • 10 x 5 second pushup holds (bend arms to 90 degrees, hold for 5 seconds, then push back up)
  • 60 seconds jumping jacks
  • 10 clap pushups

60 seconds rest

Repeat Rounds 1 and 2 to finish out workout


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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