Home Workouts


Swim England are putting some ideas together on their Swim England You Tube Channel  for land training to help swimmers keep fit whilst unable to train in the pool during the current Covid-19 outbreak and restrictions.

Swimmers should aim to combine Cardio, Strength & Conditioning and Mobility into any work out and there are also some further links below to other sources that you may wish to consider to aid this.

Before starting any new exercises please watch the Swim England video  Physical Activity to Avoid Injury  and do not complete any exercise that you are not completely comfortable with.

Please note participation in any of these sessions is done at your own risk and that neither Harlow Penguins, our coaches or Swim England DO NOT accept any responsibility or liability for any injury or issue that occurs from you following any such content.


All swimmers (or their parents/ guardians if under the age of 18) are advised to check that the environment is appropriate for any training planned before commencing.

The following are a few examples of what should be considered before starting:

  • What is the floor like? Is it safe and will it stay so when wet?
  • Is the area well ventilated?
  • Do you have a mat?
  • Can you exercise outside?
  • Is there furniture you may bump into—can it be moved?
  • Have you got enough space to exercise safely?
  • Are there any trip hazards?

(NB: Any equipment used should be wiped clean before and after use.)

Additionally, it is recommended that

  • The swimmer / parent for U18’s should consider if they are completely fit and healthy for the intended training or seek medical advice if in any doubt.
  • A responsible adult is in close proximity to the athlete at all times to deal with any issues that arise and to also stop the athlete training if there are any health / safety concerns.
  • Appropriate clothing should be worn including suitable footwear, no jewellery etc.
  • The athlete should stay hydrated.
  • Ensure pets and any other distractions are kept away during exercise.

Out the Pool 

Swim England

Nutrition to Maintain

Supple Strength Warm Up Exercises

Posture Exercises for Swimmers  – Pilates and Posture Points

100 Rep HIIT workout

Creating a Training Programme  suitable for 12 to 18-year-olds already completing land training programmes

Strength and Conditioning for Athletes (week 1)

Strength & Conditioning for Athletes (week 2)

Strength & Conditioning for Athletes (week 3) suitable for 14 to 18-year olds

Strength & Conditioning – Scapular Stability suitable for 12 to 14 years olds

Aimee Wilmott – Wilmott Swim Skills
On Twitter and Instagram – Willmott Swim SkillsWillmott Swims TwitterWillmott Swims Instagram.

Adam Peaty Race Training Clinics 
Adam Peaty Resource Pack

The Body Coach – PE with Joe
Joe Wicks You Tube Channel

Active Essex – Keep Active at Home
Active Essex