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.
- Not quite ready for a recovery day yet? Try the Lion King workout here instead.
As we roll into week 3 of our dryland training at home series, it’s time for another recovery day.
For many athletes across the spectrum of sports, a nice swim serves as a good recovery day. But, as that’s not an option (hence the need for the dryland at home series), here’s an active recovery you can do at home.
5 Minute Leopard Crawl – No, this isn’t a joke. Corrective exercise specialists recognize that crawling can help build strength, endurance, focus, and better posture, while giving your joints a break.
- Start on all fours.
- Keeping your back flat and your butt down, lift your knees off the ground a few inches.
- Initiate the crawling movement by stepping your opposite hand and foot forward. Make sure to keep your back flat and your knees just a few inches off the ground.
- Continue alternating sides, making sure to look straight ahead the entire time.
20 Minute Brisk Walk (or easy jog if you’re an avid runner) – Around the living room or around the block, so long as nobody else is around, you’re good to go.
Activation Circuit – This will set you up for next week’s dryland workouts by helping you activate and better use your muscle groups. Practice these on a recovery day, and then implement them during workouts for the rest of your career.