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
To New Exercises
At this point of your quarantine, if you’re still at home, you’re probably getting a little bored with the same exercises, the same moves, the same routine. So, today’s workout will be about learning new exercises that you can apply to future workouts. Diversifying your skillset, or “building your tool box” in coach speak, will help keep you engaged in future workouts, and will help keep you working your muscles in new ways.
When working through this workout, don’t focus too much on speed or pace, focus on feeling and learning the movements so that you’re ready to use them in future workouts.
If you find one or two that really gives you a good burn, remember them, and you can take them back to your team when practices resume.
Warmup
Start with a 10 minute walk, followed by this warmup workout (if you’ve got your own, that’s fine, so long as it’s dynamic).
New Exercises
For each exercise, spend about 60 seconds practicing, then do 3 sets of 10 (for each leg, where relevant):
Dead Bug Abs
Prone Ab Reach Through
Russian Twist
Passe Abs Series
The Teaser
Cooldown
Stretch out your abs really good here, and your hip flexors may be feeling a lot of these exercises too.
Good yoga moves for this include:
Cat-Cow
Seated Twist
Reclined knee to chest on block
Twisted monkey
Pigeon