• Competitive Swimwear

Dryland for Swimmers

Updated: Nov 19, 2020

What is dryland?

Dryland is considered to be strength and conditioning, where it focuses on increasing flexibility, mobility, and power.

What are the benefits?

- Minimal equipment: mostly bands, medicine balls, and an open area

- Prevent injury: Not only strengthens the large muscles but it works on stabilizing

muscles, weak core, and muscle imbalances

- Increase fast twitch: You will be able to reach faster, take more strokes per minute with

more power

- Increase DPS (distance per stroke): Added strength will increase the amount of water

you can move with each stroke.

Top 3 exercises:

- Pullups with legs held in “L” shape

- Stair jumps (focus on throwing the hips)

- One-legged Burpees (same as a regular burpee but only use one leg, Tip: flex abs to

activate the core and keep the body from rotating)

Sample Beginner Workout:


o Dynamic Warm up (Leg swings 10 each leg, Arm circles 10 each arm) x 3

o Body weight squats x 20

o Push-ups x 20

Workout (5 rounds)

o Burpees x 10

o 1 leg long jump 10 each leg

o Pull-ups x 10

o Stair jumps x 3 flights of stairs

o Abs (20 crunches, 20 bicycles, 20 V-up)

Sample Advance Workout:


o Dynamic Warm-up (Leg swings 10 each leg, Arm circles 10 each arm) x 3

o Body weight squats x 20

o Push-ups x 20

Workout (5 rounds)

o On leg Burpee x 10

o L Pull-ups x 10

o One leg stair jumps (4 flights of stairs 2 each leg)

o Abs

- 30 sec plank with right leg up, 30 sec plank with left leg up

- On a pull up bar knees to elbow x 10 (slow)

- Side v-ups x 20 each side

- Toe touches x 30

30-60s rest between each round. These workouts are intense, make sure to keep good form. If you are unable to maintain good form, reduce the number of rounds.

Pro tip: Focus on smooth, consistent breathing. Just like when you get tired at the end of a 200 butterfly, it's key to keep rhythmic breathing steady while working out on land.

726 views0 comments

About Me

USA World Championship Team Member (Randall Tom) here to find and recommend the best Competitive Swimming Gear on the market, all in one easy to use website!


© 2023 by Going Places.

  • Facebook
  • Twitter
  • Pinterest
  • Instagram

Join My Mailing List