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.
Develop functional core strength and reduce your chances for injury with swimming-specific dryland workouts! Incorporate basic equipment to take your workouts to the next level.
- Duration: 4 weeks
- Workouts: 16 (4x/week)
- Average Workout: 30-45 minutes
- Equipment: Swiss ball, medicine ball, resistance bands (Optional: jump rope, yoga mat)
Who is this plan for?
You’re ready to advance your core strength beyond basic bodyweight exercises, or you are looking to supplement your weightlifting program.
How does it work?
Follow these workouts at home or in a gym, in addition to your swimming or weightlifting 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 4 weeks, although it’s advised to have at least one rest day per week.