Drylands are a training that is an essential component towards success with Watertown Aquatic Team.   Coaches believe that dryland training should be incorporated on a regular basis to maximize the swimmer's performance. 

The purpose of dryland training for swimming is to improve the swimmer's power, athleticism and overall speed in the pool. Listed below are reasons WAT requires dryland training as part of our swim program:

1.  Increased muscle formation and bone density

  • through strength training (even with own body weight) new muscle is formed and bone density is improved

2.  Core strength 

  • helps athlete get off the starting block and increases speed on turns

3.  Injury Prevention

  • dryland varies the athlete's normal range of motion in the water which challenges different muscles to engage
  • stronger muscles help distribute force putting less strain on joints, tendons and ligaments

4.  Learn Biomechanics

  • requires focus, muscle recruitment and coordination
  • balance and stability improve
  • better posture through core engagement which improves breathing

5.  Generate more power

  • Explosiveness develops well on land due to solid surface
  • Requires quick bursts of energy      


When weather is cooperative, drylands will take place outside.  When weather is unfavorable, drylands will be held in the mezzanine of the gym.  All swimmers should wear tennis shoes and appropriate clothing for a full 30 minute workout.