Even without daily access to a pool, there are ways to build speed, strength, and endurance from home to make sure you’re in the best shape possible when it's finally time to hit the water!

After playing outside, perform each exercise for 30 seconds, rest for 30 seconds, and repeat. Repeat the circuit two times. 

See step by step instructions for flutter kicks and supermans below

After the warm-up run, do each exercise with your body weight. Perform each for 30 seconds and jog for 30 seconds between exercises. Repeat the circuit three times.

See step by step instructions for lunges with twists below

After playing outside, perform each exercise for 30 seconds, rest for 30 seconds, and repeat. Repeat the circuit two times.

See step by step instructions for flutter kicks and supermans below

After jumping jacks and jump roping, do each exercise with your body weight. Perform each for 30 seconds and jog for 30 seconds between exercises. Repeat the circuit three times.

After the warm-up run, do each exercise with your body weight. Perform each exercise for 30 seconds, rest for 30 seconds, and repeat. Repeat the circuit three times.
 

Exercise Instructions

Flutter Kicks

• Start by lying flat on your back on a mat with your arms by your sides and your palms down.
• Extend your legs fully out with a slight bend in your knees.
• Make small, rapid up and down scissor-like motions with your legs, lifting your heels about 6 inches off the floor.

Lunge with Twists

• Step forward with your left foot into a lunge position. 
• From your torso, twist your upper body to the left. 
• Slowly move your arms to center and step forward with the opposite foot and twist to the other side.
• Maintain a slow and controlled movement throughout the exercise.

Superman

• Lie face down on the floor. Fully extend your arms in front of you. (like Superman flying)
• Lift your legs and arms off the ground as if you are flying. Lift your right arm and left leg simultaneously, hold for 3-5 seconds, then do the other arm and leg.