Dryland Swimming Workouts #209: Squat Every 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

LOWER BODY DAY

Today’s workout will be focused on the lower body muscles. 

WARMUP

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

WORKOUT:

ROUND ONE:

• 10 squats
• 10 lunges each leg
• 10 bridges
• 5 jump squats

:30 rest

ROUND TWO:

• 15 squats
• 12 lunges each leg
• 15 bridges
• 8 jump squats

:30 rest

ROUND THREE:

• 20 squats
• 15 lunges each leg
• 20 bridges
• 10 jump squats

:30 rest

ROUND FOUR:

• 15 squats
• 12 lunges each leg
• 15 bridges
• 8 jump squats

:30 rest

ROUND FIVE:

• 10 squats
• 10 lunges each leg
• 10 bridges
• 5 jump squats

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.