According to USA Swimming, dryland training is an essential aspect of competitive swimming that helps build additional strength, flexibility, and prehab through specific exercises, which results in improved performance in the pool. The goal of dryland training is to develop the core, increase overall muscle tone, and progress in areas of weakness to help maintain a stronger and more defined stroke when swimming.
This training is especially critical in times where swimmers are in-season, but do not have access to a pool. Please check out the links on our website under the "Dryland" tab for a 5-day dryland program (with demonstration videos), which can be easily done at home or while on the road. Additionally, you'll find a link to USA Swimming's dryland maintenance program with aquatic posture recommendations.