Background-image
Vendors and Sponsors
Speedo
Swim+Outlet.com
Amazon+Smile
Marriott
Santa+Clara+Sports+Group
Yellow+Checker+Cab
USA+Swimming
Citti%27s+Florist
Deck+Pass
The+Domain+Hotel
Sponsors
Dryland

Swimmers if you are looking for a way to stay in shape during our off weeks check out these Dryland Programs.

Any inquiries to this article please refer to
Off-Season Training by G. John Mullen. 
Below are a few "sample activities"

 

1. Exercise  

Sets

Reps

Rest

a. Maximum Pull-up

3

As many as possible

:60

b. Maximum Squat

3

As many as possible

:60

c. Maximum Plank

3

As long as possible

:60

 

 

 

 

Example 2-Improve Weak Links

 

 

 

1. Exercise  

Sets

Reps

Rest

a. Run

20

:30 sprint

:30 rest

 

 

 

 

Example 3-Prevention

 

 

 

1. Exercise  

Sets

Reps

Rest

a1. Band Row

9

30

no rest

a2. Bridge

9

20

no rest

a3. March

9

10

no rest

Finish all 9 Rounds as Fast as possible