3 Dryland Workouts for Swimmers

Swimmers spend most of their time in the water training. Though training in water is tough, hardcore and can build strength and endurance, there are still certain things that dryland workouts can offer that can further benefit swimmers. It is not that one is superior to the other, but it is more like they complement each strength and weaknesses.

Dryland exercises and training aims to provide a stable foundation that comprises of strength to endure the challenges ahead and mobility to improve performance in the water. Structured workouts can start in the comfort of your home and like any other practice, you learn to take on a more advanced routine. When that happens, you will start reaching for more dryland equipment like skipping rope, medicine ball, or even just a pair of good old StretchCordz.

These workouts provide a solid starting point for doing dryland workouts at home. As you progress, you will need a couple of toys to challenge yourself even more with a more difficult set.

Dryland Workout for Swimmers (Bodyweight)

Bodyweight exercise is best for beginners because you do not need other equipment. You will work with what you always have—your body.

The following set is designed for those who are restricted with equipment, intimidated by going to the gym or those who just want to try it out. This workout will target your shoulders, posterior chain, quads, and core.
When doing this, not needing other gears does not mean you cannot bring in your favorite go-to workout playlist! For this, prepare a 40-minute long playlist that is going to pump you out.

Warm-Up/Activation:

10 arm swings in each direction (front, back, monkey, double front, double back)
10 leg swings (front-back, side-to-side)
30 jumping-jacks
10 dead-bugs
:30 hip bridge hold
:30 front plank
:60 jumping rope

Main Set:

This main workout set is designed like doing 32x50s at 1:00. For this one, try to do as many reps as you can in the allotted time given.
8x :20 push-ups + :40 rest
8x :20 bodyweight squats + :40 rest
8x :20 mountain climbers + :40 rest
8x :20 lunges + :40 rest
Not breaking enough sweat? Increase the number of reps per :20 and/or add :05 to the work (i.e. :25 push-ups + :35 rest).

Dryland Workout for Swimmers (Intermediate)

You will find yourself working with StretchCordz and doing some squats.

Squats are known to be a notorious workout that can help you power off your turns when swimming. Do you know why? Every flip turn you make or every time you push off the wall—don’t you notice that it is just like squatting?

The alternate process of using StretchCordz to the maximum power that you can and the full speed of slamming medicine balls is the foundation of this set.

Things you will need:

A banging playlist, around 45 minutes long
Resistance band
Skipping rope
StretchCordz
Medicine ball or pull-up bar

Warm-Up/Activation:

10 arm swings in each direction (front, back, monkey, double front, double back)
10 leg swings (front-back, side-to-side)
2×10 band pull aparts
20 dead-bugs
:30 banded hip bridge hold
:30 front plank
:60 jumping rope

Main Set:

Part 1
10 rounds, each round @2:00…
:30 StretchCordz freestyle pull
:30 rest
5 pulls ups or 10 single-arm med ball slams
Take the rest of the minute rest
4-5 minutes rest

Part 2
5 rounds, each round @2:00…
:30 bodyweight squats + :30 rest
:15 squat jumps + :45 rest

Core:
3×30 flutter kicks on your back
3×30 Russian twists
3×30 mountain climbers
Recovery and a 15-minute stretch

Dryland Workout for Swimmers (Advanced)

Ready to hit beast-mode with your dryland workouts?

This advanced set is specifically made for enhancing speed, endurance, and power. The main set features :30 of work that is meant to simulate doing a 50 with maximum effort in the water, with enough rest (1:00) that you can keep your effort and power output at a high level.

Things you will need:

An aggressive, up-tempo playlist; around an hour-long
Resistance band
Skipping rope
Medicine ball
Skipping rope
StretchCordz
Foam roller

Warm-Up/Activation:

10 arm swings in each direction (front, back, monkey, double front, double back)
10 leg swings (front-back, side-to-side)
3×10 band pull aparts
3×20 dead-bugs
2x :30 banded hip bridge hold
2x :30 front plank
:60 jumping rope
2×10 med ball slams
5 squat jumps max-height

Main Set:

3 rounds of:
8x :30 FAST + 1:00 rest
Round 1: StretchCordz – butterfly pull
Round 2: Goblet squat jumps with a medicine ball
Round 3: StretchCordz – freestyle pull
3:00 break between rounds. Grab some water, shake it out, tinker with your playlist.
Too easy? Increase more resistance by stepping further back with the StretchCordz then add more reps to the first item on the set.

Core:
3×30 flutter kicks on your back
3×30 Russian twists
3×30 mountain climbers
3×20 banded glute bridge marches


Warm-Down:
15 minutes stretch and foam roll