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
Timed Workouts
Rather than relying on a rest intervals, this workout is based on time intervals. Start your clock when you start the workout, and hit each exercise at the appropriate time on the clock! Start the clock after the warmup
Warmup
This is going to be a full-body workout, so get a full body warmup in! Go for 20 movements with each of the major joints in your body. Arm or foot circles, air curls, some high steps for your hips – hit them all!
Main Set
Most of these exercises should be familiar. The ones you may not know are mountain climbers, reverse crunches, and side oblique crunches. Read about those here and practice them before you start.
Ready, set, go!
- 0:00 – burpees
- 1:20 – pushups
- 2:30 – burpees
- 3:40 – run!
- 5:00 – Stop running! (rest)
- 6:00 – burpees
- 7:10 – pushups
- 8:00 – mountain climbers
- 10:00 – burpees
- 11:00 – stop burpees (rest)
- 13:00 – burpees
- 14:00 – run!
- 16:00 – burpees
- 17:00 – front plank
- 18:00 – jumping jacks
- 18:30 – side plank on elbow
- 19:00 – other side plank on elbow
- 19:30 – stop planking (rest)
- 20:30 – crunches
- 21:30 – jumping jacks
- 22:30 – reverse crunches
- 23:30 – jumping jacks
- 24:30 – side oblique crunch
- 25:30 – stop crunches (rest)
- 27:00 – run!
- 30:00 – done
Cool Down
Get a good full body stretch in here, especially your shoulders and abs.