4 Week Dryland Swim Program
Elizabeth Waterstraat (Multisport Mastery) & Jennifer Harrison (JHC Coaching)All plans by this Coach
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No pool? No problem!
Written by coaches Elizabeth Waterstraat (Multisport Mastery) and Jennifer Harrison (JHC Coaching), this 4-week dryland swim program contains 16 workouts to challenge, supplement or replace your swim training. Within the 4 weeks, you will find 11 swim cord/stretch cord routines, 2 swim specific strength routines and 3 swim specific core routines.
Workouts are designed for those with a consistent swim background of swimming 3x per week for 2000+ yards at a time who may not have access to a pool.
For more beginner to intermediate athletes, you may wish to start with 2 swim cord routines per week plus 1 additional routine (strength or core). More advanced athletes may wish to start with 3 swim cord routines per week. Alternatively, you can stretch out this program to last several weeks by repeating the same swim cord routine for the entire week before moving on to the next routine (in numeric order).
Equipment required: swim/stretch cords (or resistance bands with handles), weights (or medicine ball, kettlebell or other item to provide load), stability ball, mat or towel.
For any questions or clarification, please email email@example.com any time.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:30 hrs||0:30 hrs|
|0:30 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:30 hrs||0:30 hrs|
||0:30 hrs||0:45 hrs|