Proper strength training is key to swimming success, whether you’re a serious competitor or a recreational swimmer. Our dryland training plans are built for swimmers of all skill levels and all ages, and can be completed at home! They are a great complement to your swim training, or can be completed as a stand-alone workout program.
High Intensity Interval Training (HIIT)
The High Intensity Interval Training (HIIT) plan will improve your strength, power, and balance. Challenge yourself with advanced, swimming-specific dryland workouts using equipment.
- Duration: 6 weeks
- Workouts: 30 (5x/week)
- Average Workout: 40-50 minutes
- Equipment: Swiss ball, medicine ball, resistance bands (Optional: jump rope, yoga mat)
Who is this plan for?
You have a strong foundation in bodyweight movements and are looking to push your body to its limits with added equipment and advanced exercise variations!
How does it work?
Follow these workouts at home or in a gym, in addition to your swimming routine. Workouts consist of a dynamic warmup, main circuit, and cool down. Follow the instructional videos to ensure proper technique and modify the movements as necessary. This plan can be completed in less (or more) than 6 weeks, although it’s advised to have at least one rest day per week.