Dryland Swimming Workouts #19 – Two-a-Days

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

Two-A-Days

At this point, you’re probably getting pretty good at dryland workouts. And pretty bored. Don’t be afraid to do a double If you have the time.

Today’s dryland workouts are adapted from the All-Russia Swimming Federation, which has been posting daily dryland workouts from its technical coaching staff.

Morning: Cardio and stroke imitation

10-15 min joint warm-up (below is a good routine, do each exercise for about 30 seconds)

10 min stretching (there are lots of good routines on the internet if your coach doesn’t have a favorite)

Main Set:

Examples of how to imitate strokes here:

1. 10 minutes cardio (running if safely possible on the street, or climbing stairs/box steps, or jumping rope)
2. Repeat the following on a cycle of 1 minute of work, 30 seconds of rest, the upper body imitations (2x through):
   1. imitation of butterfly motion (focus on core engagement)
   2. imitation of backstroke motion (focus on connecting shoulders to core)
   3. imitation of breaststroke motion (focus on technique)
   4. imitation of freestyle motion (focus on technique)
3. 10 minutes cardio (running if safely possible on the street, or climbing stairs/box steps, or jumping rope)
4. Repeat the following 2x through on a cycle of 1 minute work, 30 seconds of rest
   1. Lie on stomach slowly lifting arms and legs, extending arms forward and legs back, engaging lower back muscles
   2. Flutter kicks balanced on butt (arms crossed across chest)
   3. Lunges
   4. Flutter kicks balanced on butt (arms crossed across chest)

Finish with a full-body stretch.

Evening Workout:

10-15 min joint warm-up (below is a good routine, do each exercise for about 30 seconds)

10 min stretching (there are lots of good routines on the internet if your coach doesn’t have a favorite)

All below are 1 minute work, 30 seconds rest. All exercises demonstrated here:

Set 1

1. Squats with wide stance
2. Pushups with wide arm stance
3. Burpees
4. Bicycles laying on back

Repeat 3x

Set 2

1. Lunges in motion (forward or backward)
2. Diamond pushups
3. Raise a weight from behind your head while lying on your back (anything you have with weight)
4. Jumps with high knees (explosive jumps)

Repeat 3x

Set 3

1. Calf raises in streamline position
2. Lifting weight in front of you (whatever weight you have)
3. V-ups
4. Rock Climbers alternating legs

Repeat 3x

Finish with a 10-15 minute stretch