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
US Olympian and sprint ace Ryan Held shared one of his favorite at-home workouts: The deck of cards. It’s versatile, as you can choose any 4 exercises to associate with the 4 suits, plus he chooses a different one for aces and jokers. Face cards are all worth 10. Held goes through the whole deck… can you?
That’s a good one. Here’s one to up your cardio and add some shoulders:
Same idea as deck of cards but with two exercises per card – so 10 of hearts would be 10 push-ups then 10 mountain climbers
Hearts = Push-ups then Mountain climbers (L/R = 1)
Diamonds = V-Ups then Bicycles (L/R = 1)
Spades = Downward dog push-ups (head to mat) then Star jumps
Clubs = Air Squats then jumping lunges (L/R = 1)
For Aces = Same exercise but 16 reps of each
Jokers = 200 Jump rope or 100 Double unders
To add an additional twist, try and get it done in less than 45 minutes.