4-week swim strength training plan

It is hard to build muscle through swimming alone. And muscle groups are not triggered enough to develop despite the repetitive movements and whole-body integration while swimming.

So, to help you as a swimmer to increase your strength, flexibility, and overall mobility, we have put together 15 dryland strength exercises in a 4-week swim strength training plan.

By combining our dryland workouts, you work all the upper-, and lower body muscles involved in swimming.

The swim strength training plan prepares you for longer swim sessions and open water swimming.

You can do the sessions at home, without any equipment.

Included in the dryland program?

The dryland workout program includes

• A weekly training schedule.
• Step-by-step instructions for all sessions.
• Instructional videos for all exercises.

We include the following exercises,

• One arm throw
• Bridging pullover
• Tubing stroke
• Shoulder press
• Triceps push-down
• Tubing kickback
• Seated dips
• Tubing biceps curl
• Reversed superman
• Tubing lateral lift
• Leg extension
• Tubing lateral cross
• Bridging
• Tubing hip extension
• Standing calf raise