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Occasionally our swimmers might want to do some extra land training at home. 

There are lots of ways you can work out at home and you should choose what's right for you. It is a good idea to discuss what you want to achieve with your coach who can help you identify the best type of exercises.  Below is a series of workouts which have been provided by Scottish Swimming which you may want to incorporate in your home fitness regime. Each one lasts around 40 mins. 

Safety First  

Please take the time to go through the safety considerations before beginning your workout.

  • What is the floor like? Is it safe and will it stay so when/if wet (if applicable)?
  • Is the area well ventilated?
  • Do you have a mat?
  • Can you exercise outside?
  • Is there furniture that you might bump into—can it be moved?
  • Have you got enough space to exercise safely?
  • Are there any trip hazards?
  • Are you wearing appropriate clothing and footwear, no jewellery etc.
  • Any equipment used should be wiped clean before and after use.
  • Is there a responsible adult nearby while you are working out in case of any issues.
  • Do you have a water bottle to hand  - stay hydrated.
  • Keep pets and any other distractions away while you are exercising. 

Dynamic Workouts

Dynamic Workout 1
Dynamic Workout 2
Dynamic Workout 3
Dynamic Workout 4
Dynamic Workout 5

Pilates Sessions 

Pilates Session 1
Pilates Session 2
Pilates Session 3

Yoga Sessions 

Yoga Session 1
Yoga Session 2

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