Dryland Swimming Workouts #7

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

Recovery Day

If you’ve been following along with our daily dryland workouts series, then your body has probably been adapting to a higher level of dryland training than it’s used to. Just like in the pool, an occasional recovery day is important to allow your muscles time to recover and grow, as well as to help stave off injuries.

For recovery, we’re going to turn to some good old fashioned yoga, courtesy of swimming coach and yoga teacher Jeff Grace.

You may be experiencing some DOMS after the hip strengthening workout from 2 days ago, and the below workout will help greatly with that problem.

Jeff is offering more free online yoga classes for swimmers during the coronavirus shutdown through his website here:


Focus on the recovery section at the end.

Looking to still get some energy out on recovery day? Just because you’re recovering doesn’t mean you have to sit around the house all day! Use recovery day to change your routine, get out of the “focus on training for the perfect time” every day, and just go try to have some fun (while practicing social distancing, of course).

Other Activities that are great for recovery day:

  • Go for a light jog, especially if running is already part of your repertoire. If running is not already part of your normal training routine, this might be outside of your recovery comfort zone. In that case, consider going on a walk for a few miles – make sure to keep a safe distance from strangers!
  • Throw a frisbee in the back yard with a parent or sibling.
  • An easy 10 mile bike ride or so is a great way to practice active recovery.
  • Work your foam roller to get out some of the knots from 6 days of dryland training, plus a few probably developed from those extra hours on the couch. Here’s how.
  • Play some ping pong, if you’ve got a table. If not, buy one of these “anywhere table tennis” sets to turn any table into a ping pong table.

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About Braden Keith

Braden Keith

Braden Keith is the Editor-in-Chief and a co-founder of SwimSwam.com. He first got his feet wet by building The Swimmers' Circle beginning in January 2010, and now comes to SwimSwam to use that experience and help build a new leader in the sport of swimming. Aside from his life on the InterWet, …

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