Swimmer's Dryland Workout

1

Pull-ups / Lat Pulldowns

Lats · Rhomboids · Biceps · Core

The #1 swimmer's exercise — directly mimics the underwater pull phase of every stroke

3

Sets

8–10

Reps

90s

Rest

Lats

Primary

Slow

Descent

Key Positions

Start — Hang

Mid — Squeeze

Top — Chin Up

Form cues

Depress scapulae before pulling — don't shrug

Elbows drive down and back, not out wide

3-second controlled descent for maximum lat activation

No kipping — strict reps only for swimmers

How to Swim Faster — Top 3 Dryland Exercises for Swimmers

Dan Daly, CSCS

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Swimmer's Lat Pulldown — Form & Technique

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2

Romanian Deadlifts

Hamstrings · Glutes · Lower Back · Posterior Chain

Keeps hips high and body horizontal — the foundation of a flat body position in water

3

Sets

8–10

Reps

90s

Rest

Mod.

Load

Flat

Back

Key Positions

Start — Stand

Hinge — Lower

Return — Squeeze

Form cues

Hinge at hips — push them back, not down

Bar stays close to shins and thighs throughout

Neutral spine — no lower back rounding

Hard glute squeeze at the top to finish every rep

Butterfly Swimming Kick Exercise // Dumbbell Romanian Deadlift

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Backstroke Swimming Starts Dryland Exercise // Dumbbell Romanian Deadlift

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3

Plank Rotations

Obliques · Transverse Abs · Hip Stabilizers · Serratus

Core stability for body roll — prevents sinking hips and drag in the water

3

Sets

10

Reps/side

60s

Rest

45s

Hold (opt)

Level

Hips

Key Positions

Forearm Plank

Rotate — T-shape

Side Plank — Hold

Form cues

Hips stay in line — no sagging or piking

Head, shoulders, hips rotate as one unit

Hold side plank 3–5 sec before rotating back

Exhale on the rotation, inhale to return

6 Beginner Core Dryland Exercises for Swimmers

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Swimmer's Plank for Core

ProSwim Fitness

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4

Box Jumps / Squats

Quads · Glutes · Hip Flexors · Fast-twitch Fibers

Explosive power off the block and fast-twitch fiber recruitment for flip turns

3

Sets

8

Reps

2 min

Rest

Max

Effort

Soft

Landing

Key Positions

Load — Squat

Jump — Explode

Land — Soft

Form cues

Swing arms explosively — full hip extension at take-off

Land softly, knees bent — absorb the impact

Step down between reps — never jump down (knee risk)

Beginners: start with goblet squats, add jumps progressively

High Box Jump Technique — Form Guide

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How To Do Box Jumps — Beginner to Advanced

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5

Band Flutter Kicks

Hip Flexors · Core · Glutes · Quads · Ankle Stability

Trains the exact muscles used in freestyle kicking — with added band resistance

3

Sets

30s

Duration

45s

Rest

Small

Amplitude

Hip

Drive

Key Positions

Setup — Lying

Kick — Alternate

Streamline Core

Form cues

Drive from the hip — not the knee or ankle

Small, fast amplitude — same as in the pool

Lower back pressed into the floor the entire time

Arms in streamline overhead to add core challenge

Flutter Kick | Dryland Workout | Technique Explained

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Flutter Kick in Freestyle (dryland) — Form Demo

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