Our Dryland Training Program is designed to improve the overall athleticism of our swimmers - building strength, coordination, stability, and confidence outside the water so they can perform better in the pool. Every jump, squat, and stretch supports safer, faster, more powerful swimming.

How to Use These Dryland Workouts

Using these workouts is simple:

• Click the link for the dryland workout you need.
• Open the PDF file.
• Print the document and follow the exercises as directed. (If you don't know how to do the exercise, do a simple search on YouTube. I am adding links to the documents as you read this.)

That’s it—click, print, train.

Make execise adjustments if you don't have equipment.

You can use these dryland sessions at home as part of your athlete's training. Each workout is designed to support safe, quality movement that complements your swimmer’s time in the water.

Safety Reminder

Safety is our top priority. Please:

• Make sure swimmers have space to move safely.
• Choose the level appropriate for their age and ability.
• Stop any exercise that causes pain or discomfort and consult a coach if needed.

Every stroke, every rep, every session brings your swimmer closer to their goals.