Daily Swimmer Dryland Workout #15

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

Todays dryland workout is brought to us by the Fort Collins Area Swim Team and the GAIN Swimming Network.

Fort Collins Area Swim Team uses the GAIN Swimming Network for our dryland program. For more information please follow the link below:


Or reach out to:

All workouts are optional – if something hurts, don’t do it, should be performed with adult supervision, and at your own risk. 

All workouts are written for athletes 15+, but can be scaled down for younger swimmers. Any weighted exercises can be done with old milk cartons, filled with an appropriate amount of weight. A milk carton full of water is ~8 pounds.

Workout 1 – 

  • Jumping Jack Series – 50x Jumping Jacks, In-n-outs, Hot Footed Lizards
    • HFL – push up position, opposite foot & hand touch
  • Crawling Core – 
    • bear crawl forward & back
    • crab walk forward and back
    • Plank walk each direction
    • Plank walk with carioca arms 
  • 3x Walking Rotations – 10 steps forward & back with appropriate weight 
    • Tight rotations
    • Wide rotations
    • Over the top
    • Figure 8
  • 3×10 “Dumbbell” Complex
    • High Pull
    • Curl & Press
    • Squat
    • Bent over rows
    • Rest :30
  • 10x High-Y-Fly
    • Arms straight, hands go to an 11 position, raise, and then lower -> slide to a Y position, raise, and then lower – hands slide to a T position, raise, and then lower
    • Head stays in neutral position
  • 3x
    • 100 flutter kicks
    • 100 russian twists
    • 1:00 plank
    • Rest 1:00


Workout 2

  • Jump Rope Series –
    • 50 regular
    • 50 backwards
    • 25 right leg
    • 25 left leg 
    • 10 double unders
  • Crawling Core
  • 10x Cook Squat
  • 3x walking rotations
  • 5x 1:00 each 
    • Squat
    • Bridge reach
    • Rev. Lunge
    • Flutter Kick
    • Rest 1:00
  • 2x Plank :40 – hold each position :40
    • front
    • Side
    • Other side
    • Reverse


Workout 3

  • Coordination – Skip, side shuffle, carioca
  • Crawling core
  • 3x
    • 20 HFL
    • 20 Arm Step Ups
    • 50 flutter kicks
    • 50 russian twists
    • :45 reverse plank
    • Rest 1:00
    • 3×10
    • starfish 
    • Row boats
    • Cook Squats
    • HYF
    • Pushups

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About Coleman Hodges

Coleman Hodges

Coleman started his journey in the water at age 1, and although he actually has no memory of that, something must have stuck. A Missouri native, he joined the Columbia Swim Club at age 9, where he is still remembered for his stylish dragon swim trunks. After giving up on …

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