Maximise Your Performance: Top Dryland Workouts for Swimmers

Swimming is a sport that demands full-body strength, endurance, flexibility, and impeccable technique. While in-pool training is essential, dryland workouts play a crucial role in enhancing a swimmer’s power, stability, and injury resistance. Dryland exercises help build the muscle groups you rely on in the water while improving your overall fitness.

Here are some of the most effective dryland workouts for swimmers to incorporate into their training. You may wish to seek advice from a qualified Physical Trainer to assist in form and load:

1. Core Strengthening

A strong core is the foundation for efficient swimming. Core stability helps maintain a streamlined position and improves balance in the water.

• Plank Variations

  • Start with a standard plank and progress to side planks or dynamic planks (e.g., shoulder taps, plank-to-push-up).

  • Aim for 3 sets of 30–60 seconds.

• Russian Twists

  • Sit on the floor, lean back slightly, lift your feet, and twist side-to-side.

  • Perform 3 sets of 20 reps (10 per side).

• Dead Bug

  • Lie on your back with arms and legs extended upward. Slowly lower one arm and the opposite leg while keeping your back flat.

  • Perform 3 sets of 12–15 reps.

2. Upper Body Strength

To improve stroke power, focus on exercises targeting the shoulders, back, and arms.

• Pull-Ups/Chin-Ups

  • These are excellent for building the lats, biceps, and grip strength essential for pulling motions in freestyle.

  • Aim for 3 sets of 8–12 reps.

• Push-Ups

  • Try standard push-ups or variations like incline, decline, or diamond push-ups to engage different muscles.

  • Perform 3 sets of 12–15 reps.

• Shoulder Y-T-Ws

  • Using light weights or resistance bands, move your arms into "Y," "T," and "W" shapes to strengthen the rotator cuff and prevent injuries.

  • Do 3 sets of 12–15 reps each.

3. Lower Body Power

Leg strength and explosiveness translate to faster starts and turns in the pool.

• Squats

  • Bodyweight, goblet, or barbell squats improve leg strength and stability.

  • Perform 3 sets of 10–12 reps.

• Lunges

  • Forward, reverse, or lateral lunges enhance mobility and single-leg strength.

  • Do 3 sets of 10 reps per leg.

• Box Jumps

  • Jump explosively onto a sturdy box, then step down carefully.

  • Aim for 3 sets of 8–10 reps.

4. Mobility and Flexibility

Flexibility is critical for reducing drag and maintaining a fluid motion.

• Dynamic Stretches

  • Include arm circles, leg swings, and torso twists in your warm-up.

  • Perform 10–15 reps of each movement.

• Yoga or Pilates

  • Practices like yoga help improve flexibility, balance, and mindfulness. Key poses for swimmers include Downward Dog, Pigeon Pose, and Cat-Cow.

5. Cardiovascular Conditioning

Dryland cardio builds endurance for long swims and sprint sets.

• Skipping Rope

  • Great for improving agility and coordination.

  • Skip for 2–3 minutes as part of a high-intensity interval circuit.

• Rowing Machine

  • Mimics swimming movements and builds upper body and cardio endurance.

  • Row for 10–15 minutes at a steady pace or alternate between high-intensity intervals.

• HIIT Circuits

  • Combine exercises like burpees, mountain climbers, and sprints into a circuit.

  • Perform 30 seconds of work followed by 15 seconds of rest for 4–6 rounds.

6. Resistance Band Training

Resistance bands mimic water resistance and improve stroke-specific strength.

• Lat Pulldown with Bands

  • Attach a band to a stable point above and pull down as if swimming freestyle.

  • Perform 3 sets of 15 reps.

• Scapular Retractions

  • With the band anchored, squeeze your shoulder blades together while keeping your arms straight.

  • Do 3 sets of 12–15 reps.

Tips for Success

• Consistency is Key: Incorporate dryland workouts 2–3 times a week.

• Warm Up and Cool Down: Reduce injury risk with proper preparation and recovery.

• Focus on Form: Quality trumps quantity for effective results.

• Track Progress: Record your performance to stay motivated and make adjustments.

Disclaimer: The information and exercises provided on this page are for general guidance and educational purposes only and are not a substitute for professional advice. Participate at your own risk, know your limits and consult a GP if you have any medical condition, injury or are pregnant.