Home Swimming Pool Every day Dryland Swimming Exercises #149 – Transfer These Legs

Every day Dryland Swimming Exercises #149 – Transfer These Legs


For the previous few months, SwimSwam has been posting a daily swimming workout to assist encourage swim coaches all over the world who’re searching for new concepts to strive with their swimmers. Since a lot of the world’s swimming pools are at the moment closed for enterprise, we needed to provide swimmers and coaches another set of dryland exercises to make use of to remain match through the quarantine. These exercises will probably be designed to be carried out round the home. Some will use primary gear, like drugs balls or stretch cords, whereas others will probably be all body-weight workouts.

These exercises are offered for informational functions solely.

See more at-home training ideas on our At Home Swim Training page here


As swimmers all over the world are getting ready for a gradual return to the pool, it’s time to begin honing in our dryland exercises with some strikes extra particular to swimming (although, common health will proceed to profit you even as soon as you might be again within the water). Right this moment’s exercise will probably be centered on the decrease physique.


  • 5-10 minutes of entire physique stretching
  • 30 seconds arm circles
  • 30 seconds leg swings
  • 30 seconds leaping jacks


  • 20 squats
  • 1:00 leaping jacks
  • 12 lunges (every leg)
  • 1:00 soar rope
  • 20 bridges
  • 1:00 excessive knees
  • :45 wall sit


End this exercise by going for a light-weight 10-15 minute jog.


End up this exercise with static stretching to loosen up. Keep in mind to get some protein inside 30 minutes of concluding the exercise, and bear in mind to drink loads of water.