Dryland Workout For Swimmers At Home, Legs, Abs, Shoulders

swimmers workout home

In order to get that fraction of a second edge in the pool. You need a swimmers dryland workout plan. Our at home workout will give you the edge you need to up your swim game.

This simple 3 day a week program focuses on shoulders, legs, and core. Swimmers we have worked with tell us their leg strength and arm power need a boast. We are focusing on bringing balance to the whole body. A lot of time swimmers might have strong arms or weak legs and hips or vice versa. Targeting these parts of the body can bring in balance which brings in a better time.

Try our 3 days a week workout program designed for High School and middle school swimmers for 30 days. This is something you want to during the season. You get your reps in the pool, this is to supplement that work.

Our weekly program requires very little gym equipment and can be done at home in under 30 minutes.

First, we will break things out by Monday, Wednesday, and Friday(Vanity Day). Resting over the weekend but if you have a chance to do some light cardio. We recommend a 20-minute jog around the neighborhood or treadmill work to keep your cardio up. Swim cardio is different from run cardio but both require proper breathing properly. That is why we only recommend 20 minutes max. A long walk is ok as well.

For swimmers, we want to focus on 3 aspects during the season. Shoulders, legs(for power) and core.

Equipment You Need

  • Bands
  • Stop Watch
  • Dumbells
  • Treadmill

The Workout

2 min light run or walk for warm-up

Monday
Push: Push Ups, hold for 5 seconds at the bottom of each rep 3 sets of 5
Pull: Bent Over Rows With Dumbbells  3 sets of 8
Shoulder: Band Pull Apparts 3 sets 15
Arms: Band Curls 3 sets 10
Pick a core 4 sets of 30 seconds

Wednesday
Squat: Squat Jumps 3 sets of 10
Single Leg: Split Squat 3 sets of 8 on each leg – no weight
Shoulder: Underhand Band Pull Apparts 3 sets 15
Back: Supermans with one 5 lbs dumbbell 3 sets of 12
Pick a core 4 sets of 30 seconds

Friday (Vanity Day)
2 minutes of Push Ups(Track the number of reps per week)
100 band curls (For Time: Beat your score each week)
100 band pull apparts (For Time: Beat your score each week)

Pick a different core each workout;

Hollow Body Hold

Plank Up Downs

Russian Twists

V Sit Ups

About the author

Mark

Chief editor at Unique To You Nutrition, certified nutrition coach and personal trainer with SOLDIERFIT. Father to 6 kids and just as busy as you are.

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