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4 Week Dryland Swim Program


Elizabeth Waterstraat (Multisport Mastery)

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4 Weeks

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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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
1:30 hrs 0:30 hrs
Strength x1
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

Training Load By Week

Elizabeth Waterstraat

Multisport Mastery

Multisport Mastery offers performance-focused coaching to assist you in achieving your multisport goals. Whether you want to finish your first triathlon or become the next world champion, we work with all levels of athletes looking to bring out the best in themselves through organized, purposeful & challenging workouts. Our coaching includes an individualized training plan, data analysis through Training Peaks, ongoing feedback through e-mail/phone contact & unlimited communication.

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