Dryland
Dryland Workouts for Swimmers: Core, Shoulders and Power
6 Min Read
Time out of the water supports time in it. A short, regular dryland routine builds the core stability that keeps a swimmer long in the water, looks after the shoulders, and adds power for starts and turns. These two sessions need only bodyweight and a resistance band.
Session A: Shoulders and core (about 15 minutes)
Ideal before a pool session or on its own on a lighter day.
| Exercise | Sets × reps |
|---|---|
| Band pull-aparts | 2 × 15 |
| Band external rotation (each arm) | 2 × 12 |
| Dead bug | 3 × 10 |
| Front plank | 3 × 30–45 s |
| Side plank (each side) | 2 × 30 s |
| Glute bridge | 3 × 12 |
Session B: Strength and power (about 30 minutes)
Warm up for five minutes first (easy jogging on the spot, arm circles, leg swings). Move with control and stop a set when form breaks down.
| Exercise | Sets × reps |
|---|---|
| Bodyweight squat | 3 × 10 |
| Reverse lunge (each leg) | 3 × 8 |
| Push-up (from knees if needed) | 3 × 8–12 |
| Band row | 3 × 12 |
| Squat jump | 3 × 6 |
| Streamline hold on toes | 3 × 20 s |
Fitting dryland around pool training
- Two or three short sessions a week is plenty for most swimmers.
- Keep the hardest dryland away from the hardest pool sessions where you can.
- Age-group swimmers should stick to bodyweight work and focus on good form.
- Treat dryland as part of the week’s total load, especially in the taper.
If a swimmer has an injury or pain, check with a coach or a physiotherapist before starting a new routine.
Frequently Asked Questions
How often should swimmers do dryland?
Two or three short sessions a week works for most swimmers, adjusted to the pool load and the phase of the season.
Do swimmers need weights?
Not to start. Bodyweight and a resistance band cover core, shoulder health and basic strength. Heavier strength work is best added with a qualified coach.
Should dryland be before or after swimming?
A short shoulder and core routine works well before a session. Harder strength and power work is usually better on its own or after an easier swim.