Enhance your swimming performance with Dryland Training Plans in the MySwimPro app! Each Plan is designed to build strength, enhance explosive power, improve mobility and prevent common swimming injuries.
Sign up for MySwimPro Coach to access all of our Dryland Training Plans, along with Swim Training Plans and Technique Videos and coaching resources.
Proper strength training is key to swimming success, whether you’re a serious competitor or a recreational swimmer. Our Training Plans are built for swimmers of all skill levels and all ages, and can be completed at home with minimal or no equipment. They are a great complement to your swim training, or can be completed as a stand-alone workout program.
How Dryland Training Works in the MySwimPro App
- Dryland Training Plans are available on the free MySwimPro app for iOS or Android. MySwimPro Coach subscribers have unlimited access to all Dryland Training Plans and our library of Technique Videos.
- Each Workout includes a dynamic warmup, a main circuit and a cool down.
- All Workouts are interval based, just like your Swim Workouts, and include video and audio demonstrations of each exercise.
- Edit the Workout’s work and rest intervals to fit your fitness level, or choose from our library of 100+ exercises create your own Custom Workout!
- Follow the Workouts on your smartphone, Apple Watch or sync to your TV using AirPlay.
Related: How Swimmers Can Work Out at Home
Beginner Plan: Dryland for Beginners
- Workouts: 4 (2x/week)
- Average Workout: 15-20 minutes each
- Equipment: None
Who is this plan for?
The Dryland for Beginners plan is for beginners with minimal strength training experience. Learn basic movements that improve your balance, flexibility and strength, and prevent injury.
How does it work?
Complete 2 Workouts per week for 2 weeks in addition to your other swimming or fitness activities. The plan can be completed in less time by logging all 4 Workouts in the same week. Once you complete this Plan, you’ll be ready to move on to the Get Stronger, Swim Faster Plan!
Related: How to do Dryland Workouts at Home
Get Stronger, Swim Faster
- Workouts: 18 (3x/week)
- Average Workout: 25-30 minutes each
- Equipment: None
Who is this plan for?
The Get Stronger, Swim Faster plan is for swimmers who have a basic understanding of bodyweight exercises such as push ups and squats. You’ll take your balance, strength and flexibility to the next level!
How does it work?
Complete 3 Workouts per week for 6 weeks in addition to your swimming or fitness routine. Complete the plan more quickly by logging 4-6 Workouts per week.
Related: The 10 Best Core Exercises for Swimmers
Max Performance
- Workouts: 16 (4x/week)
- Average Workout: 30-40 minutes each
- Equipment: None
Who is this plan for?
The Max Performance plan is for swimmers who have a strong foundation in bodyweight movements and are looking to take their strength and power to the next level and prevent injuries.
How does it work?
Log 4 Workouts per week for 4 weeks. Accelerate the plan by completing 5-6 Workouts each week, in addition to your swim training.
Swimmer Strength
Related: Purchase Our Favorite Equipment on Amazon!
- Workouts: 32 (4x/week)
- Average Workout: 30-45 minutes
- Equipment: Swiss ball, medicine ball, resistance bands (optional: jump rope, yoga mat)
Who is this plan for?
The Swimmer Strength plan is for swimmers who have mastered bodyweight exercises like push ups and squats and are ready to take their training to the next level with added resistance.
How does it work?
Log 4 Workouts per week for 8 weeks. Accelerate the plan by completing 5-6 Workouts each week, in addition to your swim training. It is advised to have at least one rest day per week.
Related: 5 Resistance Band Dryland Exercises for Swimmers
Swimmer’s Core
- Workouts: 16 (4x/week)
- Average Workout: 30-45 minutes
- Equipment: Swiss ball, medicine ball, resistance bands (Optional: jump rope, yoga mat)
Who is this plan for?
The Swimmer’s Core plan is for swimmers who are ready to develop functional core strength and prevent injury using more advanced exercises and equipment.
How does it work?
Follow these Workouts at home or in a gym, in addition to your swimming or weightlifting routine. Follow the instructional videos to ensure proper technique and modify the movements as necessary. This plan can be completed in less (or more) than 4 weeks, although it’s advised to have at least one rest day per week.
Low Impact
- Workouts: 18 (3x/week)
- Average Workout: 25-30 minutes
- Equipment: None
Who is this plan for?
The Low Impact plan is for swimmers who need workouts that are easy on the knees, hips and lower back. Jumping and other explosive movements may not work well for their bodies.
How does it work?
Follow these Workouts at home or in a gym, in addition to your swimming routine. Workouts consist of a dynamic warmup, main circuit, and cool down. No equipment necessary! Follow the instructional videos to ensure proper technique and modify the movements as necessary.
Start your free trial of MySwimPro Coach!
HIIT
- Workouts: 30 (5/week)
- Average Workout: 40-50 minutes
- Equipment: Swiss ball, medicine ball, resistance bands (Optional: jump rope, yoga mat)
Who is this plan for?
The High Intensity Interval Training (HIIT) plan is for swimmers who have a strong foundation in bodyweight movements and are looking to push their bodies to their limits with added equipment and advanced exercise variations!
How does it work?
Workouts consist of a dynamic warmup, main circuit, and cool down. Follow the instructional videos to ensure proper technique and modify the movements as necessary. This plan can be completed in less (or more) than 6 weeks, although it’s advised to have at least one rest day per week.
14-Day Sweat
- Workouts: 14 (1x/day)
- Average Workout: 15-20 minutes
Who is this plan for?
The 14-Day Sweat plan is for swimmers who are ready to dive into dryland training with quick, daily workouts to help them work up a sweat, get stronger, and build a routine!
How does it work?
Complete one Workout per day for 14 days. Each Workout lasts 15-20 minutes, and can be completed at home with no equipment. If needed, this plan can be completed in more or less time; simply adjust the number of Workouts you complete each week. Watch the exercise Technique Videos to ensure proper form, and modify as needed.
How to Follow a Dryland Training Plan
When you join a MySwimPro dryland Training Plan, you get access to a weekly calendar of Workouts that you can do at home, in the gym or on the pool deck. Find the Plan you’d like to start, and tap Start Plan.
Follow a Dryland Training Plan on its own, or add Dryland to your Swim Training Plan for a holistic training schedule.
Ready to get started? Download the MySwimPro app on your iPhone or Android! Try our MySwimPro Coach free to unlock your personalized Swimming and Dryland Training Plan. For more dryland workouts and tips, check out our YouTube channel!
