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.
Improve your strength with low impact, total body workouts that are easy on the joints. Reduce your chances for injury with swimming-specific dryland workouts, no equipment required!
- Duration: 6 weeks
- Workouts: 18 (3x/week)
- Average Workout: 25-30 minutes
Who is this plan for?
Swimmers looking for total body workouts that are easy on the knees, hips and lower back. Jumping and other explosive movements don’t work well for your body.
How does it work?
Follow these workouts at home or in a gym. No equipment necessary! Follow the plan in addition to your swimming and general fitness 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.