Home Swimming Pool Each day Dryland Exercises #156 – Mid-Week Higher Physique Exercise

Each day Dryland Exercises #156 – Mid-Week Higher Physique Exercise


For the previous few months, SwimSwam has been posting a daily swimming workout to assist encourage swim coaches world wide who’re searching for new concepts to attempt with their swimmers. Since many of the world’s swimming pools are at present closed for enterprise, we wished to present swimmers and coaches an alternate set of dryland exercises to make use of to remain match through the quarantine. These exercises might be designed to be accomplished round the home. Some will use primary gear, like medication balls or stretch cords, whereas others might be all body-weight workouts.

These exercises are supplied for informational functions solely.

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


As swimmers world wide 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, common health will proceed to learn you even as soon as you’re again within the water). Right this moment’s exercise might be an higher physique day.


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


Spherical 1

  • 15 common pushups
  • 60 seconds leaping jacks
  • 15 bench/chair dips
  • 60 seconds jog in place

Take 1 minute relaxation

Spherical 2 

  • 15 burpees
  • 60 seconds leaping jacks
  • 15 diamond pushups
  • 60 seconds excessive knees

Take 1 minute relaxation



Keep in mind to get some protein inside 30 minutes of concluding the exercise, and bear in mind to drink loads of water.