Dryland Swimming Workouts #203 – Leg Day

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. Last year, SwimSwam posted over 200 daily dryland workouts for swimmers which could be done at home. Given the ongoing COVID-19 pandemic, and ever-changing restrictions to pool and gym access, we’re bringing the series back for bi-weekly posts. 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

LEG DAY

Today’s workout will be focused on the lower body. It will feature exercises meant to engage all lower body muscles.

WARMUP

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

WORKOUT:

  • 10 squats
  • 10 lunges
  • 1:00 jump rope
  • :30 rest
  • 10 squat jumps
  • 10 bridges
  • :30 rest

REPEAT TWO MORE TIMES

  • :30 wall sit
  • 1:00 jog in place
  • :30 wall sit
  • 1:00 jumping jacks

REPEAT ONE MORE TIME (TWO MORE, IF YOU WANT TO DO EXTRA)

COOLDOWN:

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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