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
Recovery Day
It’s been a hard week of training if you’ve been following along with our daily dryland workout series, and it’s time for another recovery day. With much of the country forecast to be under the fall of 2 massive storm systems on Thursday, today’s recovery workout will be one that can be done inside. If you happen to live somewhere with better weather, then lucky you! Inside or outside is your choice.
All of the “walking” in this workout is walking in place. Keep walking throughout the workout, while doing the exercises, and in between. This should take about 30 minutes to complete.
Video of All Exercises to follow along with here, from Pahla B Fitness:
https://www.youtube.com/watch?v=e4oxaQ-xx6M
- Side Arm Circles
- Overhead Arm Circles
- Toy Soldier Kicks
- Grapevine
- Booty Kickers
- Peek a Boos
- Single Leg Deadlifts
- Grapevine with Oblique Crunch
- Walking with Squats
- Box Step with Side Kick
- FINISHER: Fast Walking for approximately one minute
- COOL DOWN: Gentle mobility work and static stretches for the upper and lower body
Want some more recovery work? Check out Jeff Grace’s free swimmer-specific yoga workouts here.
Have you tried dancing to Wannabe by Itzy? Big workout right there imo