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Core and Dryland Swim Training 4-week plan

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Core and Dryland Swim Training 4-week plan


Darian Silk

All plans by this Coach


8 Weeks

Plan Description

Are you looking for some structure for your dryland swim training?
This program provides a 4-week variable and progressive training program targeting swim-specific fitness with dryland swim-cord workouts and core training.
The workouts regularly to provide variety and new training stimuli.
Demonstration video links are embedded in every workout for every exercise.
Full coaching support is also available for this program. Email for more info.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

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

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Darian Silk

Team Atomica

Darian Silk is a coach for Team Atomica coaching and consulting – one of Toronto’s largest and most dynamic endurance training clubs. He has been coaching endurance athletes since 2006. His online programs include full-service coaching, video analysis of swimming and running as well as training plan design and consultation. For those located in the Toronto area he offers 1-on-1 and group coached swim and run programs as well as in-person swim video analysis.

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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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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