Why Dryland for Swimmers?  

• Improves Health & performance
• Reduces chances of injuries
• Stay Engaged on Physically & Mentally
• No Pool / No Excuses

1. Create a Workout Space

• Find a space that is safe (Inside or Outside)
• Flat surface + 1M taller than standing
• 2M x 2M and minimal distractions
• Find simple equipment: jump rope, yoga mat, light weights, bench, water bottle

2. Set a Routine

• Schedule the workout into your day--write out a schedule
• Consistency is Key

3. Put on a Workout Outfit

• Be comfortable –Dedicated shorts, shirt, shoes
• Psychology of changing (like wearing a uniform)

4. Focus on Swimming Specific Moves

• Stability
• Flexibility

5. Find Accountability

• Stay Connected
• Share Goals & Progress
• Zoom with the team!

BBST Schedule Planner

Dryland Tracking and Timing

What makes a Great Team?

Dryland Workout Sheets--view or print to use

Flip A Coin Workout

10 x 10 Workout

SWIMO Workout

Dice Workout

Roll the Dice Workout

RPS Partner Workout