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Daily Dryland Swimming Workouts #56 - Pushup Progression (And Abs Too)

Daily Dryland Swimming Workouts #56 - Pushup Progression (And Abs Too)

For the past few months, SwimSwam has been posting a daily swimming workout to help inspire swim coaches around the world who are looking for new ideas to try with their swimmers. Since most of the world’s pools are currently closed for business, we wanted to give swimmers and coaches an alternative set of dryland workouts to use to stay fit during the quarantine. These workouts will be designed to be done around the house. Some will use basic equipment, like medicine balls or stretch cords, while others will be all body-weight exercises.

These workouts are provided for informational purposes only.

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

This pushup progression will help continue to built the chest, shoulder, and back muscles. A few core exercises are thrown in as abdominal strength will help support proper pushup form in the long-term.


40 arm circles in each direction 60 seconds streamline jumps 30 seconds controlled arm swings (like Michael Phelps on the block) 10 x elevated pushups 60 seconds streamline jumps

Main Set

:15 transition between each exercise

3x through

10 x wide grip pushups :40 V-ups 10 x medium grip pushups :40 reverse crunches 10 x close grip pushups :40 bicycles

Challenge set:

70 pushups – as many sets as it takes. Your goal is to get to 100 pushups. Do as many as you can in each set, take 30 seconds between each set, and use as many sets as you need. Once you hit 100, you’re done!


Finish your workout with a cardio work.

:30 transition

25 jumping jacks 25 streamline jumps 25 burpees 25 jumping jacks

Cool down

A good static stretch, focusing on your shoulders and chest, will finish off your workout well. Do these stretches while walking around to come down from the cardio finishing workout.


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