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Sports training

Dryland workout for swimmers

Adding strength training to swimming improved performance by about 2 to 2.5% in a review of 27 studies, and beat swimming alone. Jumps come first, while you're fresh, because jump height tracks how well you start; then heavy pulling, legs and trunk. Keep it to twice a week, away from your hardest pool sessions, and stop anything that pinches your shoulder.

45 minIntermediate14 movesA band · A bench or box · A cable machine · A dumbbellShoulders · Back · Quads · Glutes · Hamstrings · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Arm circles10 each way
    Beginner · Shoulders, Back · 3D demoHarder: Shoulder CARs (controlled articular rotations)
  2. Band pull-apart15
    Intermediate · Shoulders, Back · 3D demoLight bandEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row
  3. Scapular push-up (push-up plus)10
    Beginner · Shoulders, Chest, Abs · 3D demoEasier: Dumbbell shoulder-blade punchHarder: Pike push-up
  4. Bodyweight squat10
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Jumps

Rest 60 to 90 s

  1. Jump squat4 × 3
    Intermediate · Quads, Glutes, Calves · 3D demoDip and jump as high as you can, arms overhead in a streamline; land softlyEasier: Bodyweight squatHarder: Box jump
  2. Box jump3 × 3
    Intermediate · Quads, Glutes, Calves · 3D demoA box you clear easily; step downEasier: Jump squatHarder: Depth jump
  3. Standing broad jump with stuck landing3 × 3
    Intermediate · Glutes, Quads, Hamstrings · 3D demoLike pushing off the wallEasier: Snapdown to athletic landingHarder: Single-leg hop and stick

Heavy pull

Rest 2 to 3 min

  1. Lat pulldown3 × 4 to 6
    Beginner · Back, Biceps, Shoulders · 3D demoOr pull-ups. Pull to your upper chest, never behind the neck, and stop 1 to 3 reps short of failureHarder: Pull-up
  2. Supported single-arm dumbbell row3 × 6 to 8 each side
    Intermediate · Back, Biceps, Shoulders · 3D demoEasier: Incline ring rowHarder: Bent-over barbell row

Legs

Rest 2 min

  1. Dumbbell goblet squat3 × 6 to 8
    Intermediate · Quads, Glutes, Abs · 3D demoOr a barbell back squatEasier: Bodyweight squatHarder: Back squat with bands
  2. Dumbbell Romanian deadlift3 × 6 to 8
    Intermediate · Hamstrings, Glutes, Back · 3D demoEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift

Trunk

Rest 45 s

  1. Dead bug2 × 8 each side
    Beginner · Abs, Hip flexors · 3D demoHarder: Forearm plank
  2. Hollow body hold3 × 20 s
    Intermediate · Abs, Hip flexors · 3D demoThe streamline shape on landEasier: Dead bugHarder: Dragon flag
  3. Side plank2 × 20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoEasier: Knee side plankHarder: Side plank with leg lift

Tips

  • Twice a week, after easier pool sessions or on separate days, with the jumps first while you're fresh.
  • Swimming already loads your shoulders hard, so this session pulls heavy and leaves out overhead pressing; the shoulder care routine covers the rotator cuff.
  • Mild shoulder discomfort, up to about 5 out of 10 and settled by the next session, is fine; stop for sharp, pinching or worsening pain.
  • Under 16? Have a coach teach and supervise the lifts, and keep the loads moderate.
  • Cut the dryland volume in the last week or two before a key meet.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Questions people ask

How long does the dryland workout for swimmers take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A bench or box, A cable machine, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 11 of its 14 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.