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
Glutes and Hamstrings
Warmup
Here’s a good hamstring and glute activation warmup, which will be crucial for today’s workout:
Main Set
Coaching tips to do these exercises well are all described here. On the first round, take it slow and learn the movements. On rounds 2 and 3, pick up the pace.
3x through, :60 seconds between each exercise
- 10 x Single-Leg Romanian Dead Lift each leg (Read how here – do without weights on your first try)
- 20 x split jumps (video here)
- 20 x calf raises (add weight as your calves get stronger)
- 10 x squats
- 5 x broad jumps (use your arms)
- 10 x squat jumps
- 20 x frontal plane lunges (video here)
Cool Down
A good lower body static stretching routine will help here. Here’s a good routine if you don’t have one: