Home Swimming Pool Day by day Dryland Swimming Exercises #179 – Cardio

Day by day Dryland Swimming Exercises #179 – Cardio


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

These exercises are supplied for informational functions solely.

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


As swimmers around the globe are getting ready for a gradual return to the pool, it’s time to start out honing in our dryland exercises with some strikes extra particular to swimming (although, normal health will proceed to learn you even as soon as you’re again within the water). Immediately’s exercise shall be targeted on protecting the guts fee elevated with some cardio. 


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



  • :30 soar rope
  • :30 excessive knees
  • :30 leaping jacks
  • :30 relaxation


  • :45 soar rope
  • :45 excessive knees
  • :45 leaping jacks
  • :30 relaxation


  • 1:00 soar rope
  • 1:00 excessive knees
  • 1:00 leaping jacks
  • :30 relaxation


  • 10 burpees
  • 10 soar squats
  • :30 relaxation
  • 10 burpees
  • 10 soar squats


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.