As a competitive swimmer, I know how important it is to have a well-rounded training regimen. And that’s why I always incorporate dryland workouts into my routine.

Dryland workouts are exercises that swimmers do outside of the pool, designed to improve strength, power, and endurance. In this article, I’ll share with you the benefits of incorporating dryland workouts into your endurance swimming training, the different types of dryland exercises you can do, and some sample workouts to get you started.

Introduction to Dryland Workouts for Swimmers

Dryland workouts are an essential part of a comprehensive swimming training program. They help swimmers build strength, power, and endurance, which are all important for improving their overall performance in the pool. The great thing about dryland workouts is that they can be done anywhere, whether that’s at home, in a gym, or outside. And they don’t require any special equipment, although some exercises may utilize resistance bands or weights.

Benefits of Incorporating Dryland Workouts in Your Endurance Swimming Training

There are several benefits to incorporating dryland workouts into your endurance swimming training.

Firstly, they can help prevent injuries. Swimming is a low-impact sport, but it still puts a lot of strain on the body, especially the shoulders. Dryland exercises can help strengthen the muscles around the shoulders, reducing the risk of injury.

Secondly, dryland workouts can improve your overall fitness level. Swimming primarily works the cardiovascular system, but dryland workouts can help improve your strength and power, which can translate into faster swim times.

Third, strength training benefits endurance. As a marathon swimmers, we expect to swim for hours on end during our races. Having stronger muscles & joints makes us more resilient.

Finally, dryland workouts can help prevent boredom and is an effective method of cross-training. Staring at a black line in the pool day in and day out (unless you have the luxury of swimming in a lake or ocean every week) can get monotonous. Adding in some dryland exercises can keep things interesting and challenging.

Types of Dryland Exercises for Swimmers

There are several types of dryland exercises that swimmers can do to improve their strength, power, and endurance. Here are a few examples:

Strength Training

Strength training is important for swimmers because it helps improve power and explosiveness, which are key for starts and turns. Some strength training exercises for swimmers include pullups, rows, squats, lunges, deadlifts, and bench press.

Plyometric Exercises

Plyometric exercises are explosive movements that can help improve power and speed. Some plyometric exercises for swimmers include box jumps, jump squats, and jump lunges.

Core Exercises

The core is an essential part of a swimmer’s body because it helps stabilize the body in the water. Some core exercises for swimmers include planks, sit-ups, and Russian twists.

Resistance Band Exercises

Resistance bands are a great tool for swimmers because they provide resistance without putting too much strain on the joints. Some resistance band exercises for swimmers include banded pull-aparts, banded squats, and banded hip thrusts.

Yoga (& Mobility)

Yoga and mobility work is something I have added recently, and quickly learned to love. Yoga is an excellent way to improve body awareness, improve mobility and flexibility. It also allows for you to work your joints through a full range of motion, along planes that are normally unused in swimming.

Sample Dryland Workouts for Swimmers

Here are a few sample dryland workouts that swimmers can do to improve their strength, power, and endurance:

Workout 1

  • Warm-up: 10 minutes of light cardio (rowing machine, jogging, jumping jacks, etc.)
  • Plyometric exercises
  • 3 sets of 5 reps box jumps or jump squats
  • 3 sets of 5 medicine ball slams
  • Strength training
  • 3 sets of 8-10 reps squats
  • 3 sets of 8-12 reps bench press (barbell or dumbbell) (alternatively pushups)
  • 1 set of 10 reps deadlift
  • 3 x 12 reps rows (barbell or dumbbell – remember to engage lats for this)
  • Core exercises: 3 sets of 10 reps of planks, sit-ups, and Russian twists
  • Cool down: 5 minutes of walking and/or stretching

Workout 2

  • Warm-up: 10 minutes of light cardio (rowing machine, jump rope, jumping jacks, high knees, etc.)
  • Resistance band exercises: 3 sets of 10 reps each of banded pull-aparts, banded squats, and banded hip thrusts
  • Plyometrics
  • 3 x 30sec battle ropes
  • Medball rotational throws
  • Strength training: 3 sets of 10 reps of lunges, bench press, and deadlifts
  • 3 x 15 reps Medicine ball lunge with rotation (alternatively lunges)
  • 3 sets of 10 pull ups (if these are too much, start off with maximum # of pull ups, then finish workout with lat-pulldowns) remember to engage lats for this
  • 3 sets of 8-10 overhead press (barbell or dumbbell)
  • Core exercises: 3 sets of 10 reps each of leg raises, flutter kicks, and bicycle crunches
  • Cool down: 5 minutes of walking and/or stretching

Tips for integrating dryland workouts into your swimming routine

If you’re new to dryland workouts, here are a few tips to help you integrate them into your swimming routine:

  • Start slow: Don’t jump into a full-blown dryland workout right away. Start with a few exercises and gradually increase the intensity and volume.
  • Focus: Remember that as a swimmer, the priority is swimming. The intent for strength training is simple – become a resilient, injury free and stronger swimmer. Training with the same volume and intensity of a bodybuilder or powerlifter will detract you from your goals.
  • Stay consistent: Incorporate dryland workouts into your routine at least once or twice a week to see results.
  • Listen to your body: If you’re feeling sore or fatigued, take a break. Overtraining can lead to injury and setbacks.
  • Get creative: Dryland workouts don’t have to be boring. Mix things up by trying new exercises or incorporating different equipment.

Common mistakes to avoid during dryland training

There are a few common mistakes that swimmers make when it comes to dryland training. Here are a few to avoid:

  • Neglecting form: Proper form is crucial for avoiding injury and getting the most out of your exercises.
  • Overtraining: Doing too much too soon can lead to burnout and injury.
  • Not cross-training: Swimming is a great workout, but it’s important to incorporate other types of exercise into your routine as well.
  • Skipping warm-up and cool-down: Skipping these important steps can lead to injury and muscle soreness.

Conclusion

Incorporating dryland workouts into your endurance swimming training can help you improve your strength, power, and endurance, as well as prevent injuries and prevent boredom. By incorporating a variety of exercises and staying consistent, you can take your swimming to the next level.