Daily Dryland Swimming Workouts #39 – Core and Shoulders Workout

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

Full Body Workout

Another workout courtesy of Dmitry Komarov, trainer of the Russian National Swimming Team. Videos follow each segment of the workout demonstrating the movements in order.

Warmup

Joint warm-up:

• Rotation in each joint of the body to the right and left.
• 20-40 movements in each direction.
• Alternately, starting from the neck, then shoulders, elbows, wrists, pelvis, knees, ankles.

Stretch:

• Stretches and holds the position from 30 seconds to 1 minute for each exercise.

Videos:

Main Set:

1) 15 minutes cardio (running if possible on the street, walking up stairs, jumping rope, exercise bike, step walking);

2)   Work with the pattern: 5 minutes work + 1 minute rest:

Exercises:

1. Elbow plank = 1 minute of work;
2. Side plank on a bent elbow – right side = 1 minute of work;
3. Side plank on a bent elbow – left side = 1 minute of work;
4. Lying on your back, lifting arms and legs at an angle of 45 degrees = 1 minute of work;
5. Lying on your stomach, lifting arms and legs at an angle of 45 degrees = 1 minute of work.

3) 2 min. work + 30 sec. recreation:

• Imitation of hand movements using the dolphin standing method;
• Imitation of hand movements in the way the back is standing;
• Imitation of hand movements by standing breaststroke;
• Imitation of hand movements using the front crawl standing method.

See these motions here:

4) 15 minutes cardio (running if possible on the street, walking on a chair, jumping rope, exercise bike, step walking);

5) Work with the case: 5 minutes work + 1 minute rest:

Exercises:

1. Lying on your back, lifting arms and legs at an angle of 45 degrees = 1 minute of work;
2. Side plank on a straight arm – right side = 1 minute of work;
3. Side plank on a straight arm – left side = 1 minute of work;
4. Stand on right leg, extend right arm and left leg = 30 seconds of work;
5. Stand on right leg, extend right arm and left leg = 30 seconds of work;
6. Standing on left leg, with weight in left hand, reach down to toes while lifting leg = 30 seconds
7. Standing on right leg, with weight in right hand, reach down to toes while lifting leg = 30 seconds

6)  2 min. work + 30 sec. recreation:

• Imitation of hand movements using the dolphin standing method;
• Imitation of hand movements in the way the back is standing;
• Imitation of hand movements by standing breaststroke;
• Imitation of hand movements using the crawl standing method.

7) 15 minutes cardio (running if possible on the street, walking on a chair, jumping rope, exercise bike, step walking);

8) Work with the case: 5 minutes work + 1 minute rest:

Exercises:

1. Side plank on a straight arm – right side = 1 minute of work;
2. Side plank on a straight arm – left side = 1 minute of work;
3. Side plank on bent arm – right side = 1 minute of work;
4. Side plank on a bent arm – left side = 1 minute of work;
5. Lay on back, bring right hand to left foot = 30 seconds of work;
6. Lay on back, bring left hand to right foot = 30 seconds of work.

9) 2 min. work + 30 sec. recreation:

• Imitation of hand movements using the dolphin standing method;
• Imitation of hand movements in the way the back is standing;
• Imitation of hand movements by standing breaststroke;
• Imitation of hand movements using the crawl standing method.