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Daily Dryland Swimming Workouts #197 – Upper Body At Home

or 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

UPPER BODY DAY

As swimmers around the world are preparing for a gradual return to the pool, it’s time to start honing in our dryland workouts with some moves more specific to swimming (though, general fitness will continue to benefit you even once you are back in the water). Today’s workout will be focused on the upper body muscles.

**NOTE: Thank you all for following our dryland workouts series for the past nearly 7 months. Moving forward after this week, we will be shifting the dryland workouts from a daily series to a bi-weekly series.**

WARMUP

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

WORKOUT:

ROUND 1

  • 10 pushups
  • 10 pike pushups
  • 10 burpees
  • 1:00 jumping jacks

ROUND 2

  • 15 pushups
  • 15 pike pushups
  • 15 burpees
  • 1:00 jumping jacks

ROUND 3

  • 10 pushups
  • 10 pike pushups
  • 10 burpees
  • 1:00 jumping jacks

REPEAT WORKOUT A SECOND TIME

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.

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About Braden Keith

Braden Keith

Braden Keith is the Editor-in-Chief and a co-founder/co-owner 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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