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
Choose Your Own Adventure
One of my favorite book series as a kid was the “Choose Your Own Adventure” series. Before personal computers were ubiquitous in the home, this was a way to sort of influence the destiny of your story, which transformed a book into a game of sorts.
In that vein, Texas A&M swimmer Jacob Schababerle has contributed the following dryland workout, where you get to pick the adventure that works for you. Don’t go the easy route – think about your strengths and weaknesses, and craft a workout that works for you.
Warmup
No choices here – do a good warmup, it’s crucial. Here’s a good one:
Main Set
Choose one:
- 1 mile jog
- 1000m row
- 2 mile bike
- 7 minutes jumping rope
Choose one:
- 10 pushups
- 20 sit-ups
- 30 air squats
1 minute rest: on your feet, shake everything out
Set 2 (No Choices here): Increase each by 2 reps every round, how high can you go in 15 minutes?
- 2 pushups
- 2 situps
- 2 pull ups
- 2 body weight squats
5 minutes rest
Set 3: Pick one, and max out. How many can you do when you’re already tired?
- Pushups
- Situps
- Pullups
- Body weight squats
Cooldown: Choose one, nice and easy, cool down pace, stretch after
- 2 Mile walk
- 2000m row
- 4 mile bike ride