Professional Swim Workouts by Professional Swim Coaches

Cabrini Swimming Off Season Dryland Circuit

This is a dryland circuit we have out together for our team during the offseason. Every exercise is for a minute and you try to get in as many reps as you can – choose relatively light weights for max reps, but a weight that will still tire you out.

For the 3:00 segments of cardio, try to push yourself -not necessarily an all-out sprint, but on a scale of 1-10, I’d say an 8.

Thought you might want to try it – repeat this entire thing 2 times (or do it just 1 time through for your first time):

3:00 Bike/Run/Jog – your choice (I’ve been biking, but might switch to running)
1:00 Bench Press or Push Ups
1:00 Squats w/ dumbbells
1:00 Pull Ups
3:00 Bike/Run/Jog
1:00 Military Press w/ dumbbells
1:00 Lunges w/ dumbbells – do 1:00 for EACH LEG
1:00 Bicep Curls w/ dumbbells
3:00 Bike/Run/Jog
1:00 Tricep Extensions w/ dumbbell
1:00 Leg Extensions on machine – if no machine, repeat Squats w/ dumbbells
1:00 Leg Curls on machine – if no machine, repeat Lunges w/ dumbbells
3:00 Bike/Run/Jog
1:00 Sit Ups
1:00 Leg Throws
1:00 Bicycle Crunches
1:00 Regular Crunches
3:00 Bike/Run/Jog

This free dryland circuit was provided by Cabrini College Swimming Assistant Coach Kevin Pierce.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Kevin Pierce

Coach Pierce returned to Ridley as the Boys Head Coach in 2014. He brings over 12 years of coaching experience to the Green Raiders. [Read Bio]

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