Bodimax sleeves - watch Kiwi athletes train with the sleeves


Have you ever wondered what you could be doing out of the pool to increase your strength in the water? This Whiteboard Wednesday is a high-level overview on the basics of dryland training with two workouts and eight different dryland exercises explained. 


Dryland Training (often referred to as Strength and Conditioning) is activity done on land with the intended purpose of increasing strength, flexibility and overall physical mobility. This includes a number of different movements and exercises ranging from beginner to advanced skill level. Some exercises that are commonly performed include: Pushups, sit-ups, squats, etc.


Incorporating an element of dryland training into your workout routine is important for three main reasons:

  1. Prevent Injury – corrects for muscle imbalances and weak core strength.
  2. Increases Stroke Rate – allows you to take more strokes in less time with more power.
  3. Improves Distance Per Stroke – more power application per stroke allows you to swim further with less effort.

The goal of any dryland program for swimmers is to become stronger and more explosive in the water while decreasing your risk of injury. 


Whether you swim every day or once per week, experts agree that a dynamic warm-up prepares your body best for peak output! Below is a brief overview of a dynamic warmup routine that activates your entire body. This type of warmup is best done before a dryland workout or swim workout. 

Arm Circles: Small Forward, Small Reverse, Medium Forward, Medium Reverse, Large Forward, Large Reverse.

Swinging Arms: Target Triceps and open chest.

Legs: Butt kicks & swinging legs – target hamstrings.

Core: Plank, T-Rotation, alternating arm/leg raises.

For some dryland training plans, tips and swimming plans jump over to the A3 Performance website >