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4 Week Dryland Swim Program


Elizabeth Waterstraat (Multisport Mastery)

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4 Weeks

Plan Description

No pool? No problem!

Written by coach Elizabeth Waterstraat (Multisport Mastery), 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 any time.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
01:30:00 00:30:00
Strength x1
00:30:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
01:30:00 00:30:00
00:30:00 00:45:00

Training Load By Week

Elizabeth Waterstraat

Multisport Mastery

Whether you’re looking to cross your first finish line, climb to the top of a podium, set a personal best, or simply stay fit for life, I'll coach you with experience and passion to bring out your best in your best in your pursuit of sport-related goals. My coaching approach is athlete-centered, performance driven, and data informed with a strong emphasis on communication and education. I believe coaching is a meaningful partnership, where both coach and athlete seek to learn, achieve, and grow.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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