Dryland Workout for Swimmers

Things you will need:

• A banging playlist, around 45 minutes long
• Resistance band
• Skipping rope
• StretchCordz
• Medicine ball or pull-up bar

Warm-Up/Activation:

• 10 arm swings in each direction (front, back, monkey, double front, double back)
• 10 leg swings (front-back, side-to-side)
• 2×10 band pull aparts
• 20 dead-bugs
• 30-banded hip bridge hold
• 30 front plank
• 60 jumping rope

Main Set:

Part 1: 10 rounds, each round @2:00…

• 30 StretchCordz freestyle pull
• 30 rest
• 5 pulls ups or 10 single-arm med ball slams
• Take the rest of the minute rest

4-5 minutes rest. Shake it out. Get some water in you. Add a couple of tasty licks to your playlist.

Part 2: 5 rounds, each round @2:00…

• 30 bodyweight squats + :30 rest
• 15 squat jumps + :45 rest

Core:

• 3×30 flutter kicks on your back
• 3×30 russian twists
• 3×30 mountain climbers

Recovery:

15-minute stretch