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
My personal passage of quaran-time is measured by these dryland workouts, and we’re now on #40. That’s a long time. Much of the country is preparing to reopen, though pools aren’t generally in the first wave of openings. For those who do return to the water in the next month, we hope that your new-found strength serves you well. For everyone else, let’s keep going.
Rounds of 40
Round 1:
- 8 x burpees
- 8 x pushups
- 8 x squats
- 8 x lunges
- 8 x dips (between chairs)
Rest 2:00
Round 2:
- 8 x burpees with a pushup
- 8 x diamond pushups
- 8 x squat jumps
- 8 x lunges
- 8 x tricep bow
Rest 2:00
Round 3:
- 8 x lunges
- 8 x squats
- 8 x pushups
- 8 x dips
- 8 x burpees
Rest 2:00
Round 4:
- 4 x pushups
- 4 x squat jumps
- 4 x pushups
- 4 x squat jumps
- 4 x pushups
- 4 x squat jumps
- 4 x pushups
- 4 x squat jumps
- 4 x pushups
- 4 x squat jumps
Rest 2:00
Round 5:
- 40 burpees