Swimmer Dryland Workouts #19: 20 Minute At Home Workout

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

Today’s workout can be as quick or as long as you’d like. It’s all bodyweight, and for most experienced swimmers I’d say it’s more of a “get the blood pumping” workout, which is probably what a lot of us need right now. Let’s get it.

Warm-Up: 6 Minutes

  • 3 inchworms
  • 5 Push-ups
  • 10 squats
  • 15 jumping jacks

Main Set: 20 Minutes (:30 On/:30 Rest)

5 Rounds of:

  • Burpee
  • Mountain Climber/Push Up Complex
  • V-Up
  • Squat Jack

Warm Down: 10 Minutes

3 Minute Easy Jog

3 Minute slow to walk

4 Minute walk

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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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