What is a dryland training program for swimmers?

A dryland training program for swimmers focuses on improving mobility, and building endurance, strength, and power outside of the water. These exercises improve functional movement, reduce injury, and enhance performance for efficient, strong swimming.

Who can benefit from these swim training programs?

These programs are designed for all levels—recreational swimmers, competitive athletes, triathletes, and open-water swimmers. Whether you’re looking to address mobility deficits, improve your strength, or recover between swims, there’s a program for you.

What equipment do I need for the programs?

Each program has specific equipment requirements: TRX Program: Suspension trainer. Kettlebell Programs: One or four kettlebells. Bodyweight and Lower Back Programs: Bodyweight, and mat optional. Mobility and Stability Programs: Foam Roller / Trigger Point Ball.

How often do I train each week?

Most programs require 2-3 sessions per week, ensuring a balance between training and recovery.

How long does each program last?

Programs typically last 4-12 weeks, depending on the plan: Short-term plans like the Bodyweight Program last 4 weeks. Comprehensive programs like the Athletic Development Plan span 12 weeks.

Can I combine these programs with my swimming practice?

Absolutely! These programs are designed to complement your in-water training. They help improve the key physical attributes necessary for better performance in the pool or open water.

Are these programs suitable for injury recovery?

Some programs, like the Mobility for Swimmers or Lower Back Training, are ideal for prehab, recovery, and maintenance. However, if you are currently injured or in pain, consult a physician before starting any program.

How do I access the programs?

All programs are accessible through the Train Heroic app, where you can view workouts, track progress, receive video guidance, and message us for each exercise.

Do I get support from Coach Dan Daly?

Yes! Each program includes access to Coach Dan Daly, CSCS, for accountability and feedback to ensure you’re on track and progressing safely.

How much do the programs cost?

The programs range from $15 to $75, depending on the length and type of training.

Can I start if I’ve never done dryland training before?

Yes! Many of the programs, like the Bodyweight Training for Swimmers, are perfect for beginners or as entry-level routines. The programs are scalable for all abilities.

How do I know which program is right for me?

If you’re unsure, consider your goals: Need better mobility? The Mobility for Swimmers Program is for you. Want to improve endurance? Try the Kettlebell Endurance Program. Looking to strengthen your core? The Core Stability Program is ideal.

Dryland Programs & Dryland Workouts for Swimmers

Why Choose Dryland Workouts and Programs for Swimmers?

Incorporating dryland workouts for swimmers into your training routine enhances key components like core stability, shoulder strength, and total body power. These targeted dryland exercises for swimmers are designed to:

Reduce injury risk like "swimmer’s shoulder."
Improve mobility and functional movement.
Build endurance, strength, and power.
Enhance athleticism and performance.

Explore Our Dryland Programs

Foundational Full Body Suspension Training Program

Establish a strong base with TRX weight training programs for athletes, focusing on foundational functional movement and strength. Complete these workouts anywhere, anytime, with this portable and versatile training system.

Features: 3 sessions per week, video guidance and instruction, in-app messaging and coach feedback.

Price: $15

12-Week Athletic Development Plan

Optimize your performance with this swim dryland workouts program designed to build endurance, strength, and power. This 12-week strength training plan focuses on general physical preparation, using fundamental movement patterns and typical gym equipment.

Features: 5-days of programming (3 resistance training sessions and 2 days of optional conditioning), video guidance and instruction, in-app messaging and coach feedback.
Price: $75

Bodyweight Training for Swimmers

Perfect for entry-level or returning athletes, and recovery days, this dryland training program for swimmers focuses on functional endurance using only your bodyweight.

Features: 2 sessions per week, progressive 4-week plan.

Price: $15

Kettlebell Programs for Swimmers

Choose from four kettlebell resistance training programs for swimming: Conditioning, Endurance, Strength, and Power. Designed to enhance fitness, your ability to produce force, and sustained power and pacing.

Features: Scalable programs for recreational and competitive swimmers with the convenience and versatility of 1-4 kettlebells.
Price $25

Mobility for Swimmers

Identify and address mobility deficits to improve your range of motion with this dryland workout for swimmers. This program includes guided self-assessments and personalized routines to enhance flexibility, movement quality, and overall swim performance.

Features: 5 mobility routines, initial and final assessments.
Price: $49

Shoulder Stability for Swimmers

Protect your shoulders and minimize the #1 injury risk in swimming with this swim dryland workouts program. Designed to enhance overhead stability and strength, this training plan helps swimmers build resilience and maintain optimal shoulder health for improved performance in the water.

Features: 3 sessions per week, app-based tracking, 8-week progressive plan.
Price: $69

Lower Back Training for Swimmers

Stabilize and strengthen your lower back, improving your streamline and position with this resistance training program, targeting the anterior, posterior, and lateral core for 3-dimensional stability.

Features: 2 sessions per week, progressive 4-week routine.
Price: $15

Core Stability for Swimmers

Develop core strength to transfer force effectively and protect your spine with this core resistance program for swimmers. Progress from controlled movements to dynamic, powerful exercises.

Features: 2 sessions per week, 4 progressive workouts.
Price: $49

dryland exercises for swimmers — Dryland Coaching for swimmers with Dan Daly

Why Train with Coach Dan Daly?

With years of experience in strength training programs for swimmers, Coach Dan Daly brings a wealth of knowledge to help you achieve your goals. All programs are accessible through a mobile app, ensuring seamless tracking and guidance for every session, and access to Coach Dan.

Start Your Journey Today, Transform your swimming performance with a tailored dryland training program for swimmers. Explore our programs and find the right fit for your needs.

About Coach

A dryland training program for swimmers focuses on improving mobility, and building endurance, strength, and power outside of the water. These exercises improve functional movement, reduce injury, and enhance performance for efficient, strong swimming.
These programs are designed for all levels—recreational swimmers, competitive athletes, triathletes, and open-water swimmers. Whether you’re looking to address mobility deficits, improve your strength, or recover between swims, there’s a program for you.
Each program has specific equipment requirements:
- TRX Program: Suspension trainer.
- Kettlebell Programs: One or four kettlebells.
- Bodyweight and Lower Back Programs: Bodyweight, and mat optional
Mobility and Stability Programs: Foam Roller / Trigger Point Ball
Most programs require 2-3 sessions per week, ensuring a balance between training and recovery.
Programs typically last 4-12 weeks, depending on the plan:
Short-term plans like the Bodyweight Program last 4 weeks.
Comprehensive programs like the Athletic Development Plan span 12 weeks.
Absolutely! These programs are designed to complement your in-water training. They help improve the key physical attributes necessary for better performance in the pool or open water.
Some programs, like the Mobility for Swimmers or Lower Back Training, are ideal for prehab, recovery, and maintenance. However, if you are currently injured or in pain, consult a physician before starting any program.
All programs are accessible through the Train Heroic app, where you can view workouts, track progress, receive video guidance, and message us for each exercise.
Yes! Each program includes access to Coach Dan Daly, CSCS, for accountability and feedback to ensure you’re on track and progressing safely.
The programs range from $15 to $75, depending on the length and type of training.
Yes! Many of the programs, like the Bodyweight Training for Swimmers, are perfect for beginners or as entry-level routines. The programs are scalable for all abilities.
If you’re unsure, consider your goals:
Need better mobility? The Mobility for Swimmers Program is for you.
Want to improve endurance? Try the Kettlebell Endurance Program.
Looking to strengthen your core? The Core Stability Program is ideal.

Dryland Programs

Dryland Training Programs for Swimmers