Workout of the Week: Swim + Dryland Circuit

This combined swim and dryland workout provides a comprehensive approach to cardiovascular fitness, muscular strength, and flexibility.

Young man doing pushups by a pool for a swim and dryland workout.
Photo: Images

Growing up as a USAS competitive swimmer, dryland training was an essential component to daily practice sessions. Typically, dryland consisted of lots of bodyweight strengthening exercises that underscored core work and functional fitness. For those who consider themselves “aqua athletes” it’s critical to incorporate dryland work because it challenges muscle groups not focused on during swimming.  

While this dryland workout doesn’t include equipment, it’s best done with a yoga mat and athletic shoes to reduce the risk of injury on a slippery pool deck. Feel free to mix it up and experiment with the dryland portion before or after the swim workout and notice the difference in your body. Adjust the intensity and volume based on your fitness level and listen to your body to avoid overtraining. 

RELATED: Fartlek Swim Workout

Workout of the Week: Swim + Dryland Circuit | 2,200m/yds 


300 swim  
200 kick 
100 pull with a buoy 

Main set 

400 swim, every fourth 25 is fast 
300 swim, every third 25 is pull 
200 swim, every second 25 is kick 
100 swim, moderate to fast 

2 sets of 4 × 50 as: 
25 fast/25 easy 
25 easy/25 fast 
25 easy/25 easy 
25 fast/25 fast 

Rest 20 sec. between each 50. 

Swim cooldown  

200 easy swim 


Perform all exercises continuously, without rest. 

3 sets: 
30 sec. jumping jacks 
15 bodyweight squats 
10 wide push-ups 
20 Russian twists 
30 sec. running in place 
10 front lunges ea. leg 
10 regular push-ups 
30 sec. plank hold 

2 min. set rest. 


5-10 min. of static stretching major muscle groups (quads, hamstrings, shoulders, back, chest)