Dryland & Strength Training

Land-based strength, mobility, and conditioning work that supports in-water swimming performance.

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Inside Dryland & Strength Training

Strength & Conditioning Weight-room programming and conditioning circuits designed around a swimmer's in-pool training load. Dryland Routines Bodyweight and resistance-band circuits swim teams run poolside or in the gym before practice. Core & Mobility Work Core stability and shoulder-mobility exercises aimed at improving stroke efficiency and reducing strain. Injury Prevention Shoulder-care, overuse-injury screening, and prehab routines aimed at keeping swimmers race-ready. Recovery Strategies Sleep, ice-bath, and active-recovery practices swimmers use between high-volume training sessions.

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