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Swimming Dryland plan for beginner

Author

Wei Lee

All plans by this Coach

Length

12 Weeks

Plan Specs

triathlon ironman beginner intermediate weightloss power based strength

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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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
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Workouts Per Week Weekly Average Longest Workout
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Wei Lee

CoachLi

Hi,this is Coach li, I am USAT level II Coach and also an IRONMAN Coach. I am happy to help athletes get improvement through training. Right now I am traveling between China and America every year. I am focus on coaching, education for endurance. My training philosophy of coaching is safety and efficiency. If you need my help, contact me.

Sample Day 1

Introduction

To prevent injuries and bad coordinations, I setup this plan into 3 parts.
1, Core part.
2, Shoulder strength.
3, Cord training.
That is because, we need your core part could be involved in each drills training. And we need your coordination could be developed properly.
So the 3 parts should be arranged like this:
1, build up Core Part strength, for supporting your any movement in swimming training.
2, correct shoulder strength and build up, prevent injuries.
3, with good supporting from core part and shoulder, build up specific strength for swimming and good coordinations.

Sample Day 2

Core part+Cord drills

10 minutes warm-up, you could choose whatever drills training to warm-up.
2*(Plank 30", 10" rest)
2*(Side Plank 30", 10" rest) 
Dog & Bird, 20 times
Cord
STRETCH-CORD BASICS: 
20 times INTERNAL SHOULDER ROTATION
20 times EXTERNAL SHOULDER ROTATION
10 minutes stretch cool-down.

training video link:
Side plan: https://www.goswim.tv/lessons/2848-side-planks
STRETCH-CORD BASICS: https://www.goswim.tv/lessons/2776-stretch-cord-basics
INTERNAL SHOULDER ROTATION
https://www.goswim.tv/lessons/2786-internal-shoulder-rotation
EXTERNAL SHOULDER ROTATION
https://www.goswim.tv/lessons/2787-external-shoulder-rotation

Sample Day 4

Chest+Back+Shoulder+EVF

10 minutes warm-up, you could choose whatever drills training to warm-up.
Cord
STRETCH-CORD BASICS: 
Back training: 10 times REVERSE FLY
Chest training: 10 times CHEST FLY
20 times INTERNAL SHOULDER ROTATION
20 times EXTERNAL SHOULDER ROTATION
20 times of each side:SINGLE-ARM EARLY VERTICAL FOREARM (EVF)
10 minutes stretch cool-down.

training video link:
REVERSE FLY
https://www.goswim.tv/lessons/2790-reverse-fly
CHEST FLY
https://www.goswim.tv/lessons/2791-chest-fly
INTERNAL SHOULDER ROTATION
https://www.goswim.tv/lessons/2786-internal-shoulder-rotation
EXTERNAL SHOULDER ROTATION
https://www.goswim.tv/lessons/2787-external-shoulder-rotation
SINGLE-ARM EARLY VERTICAL FOREARM (EVF)
https://www.goswim.tv/lessons/2777-single-arm-early-vertical-forearm-evf

Sample Day 6

Chest+Back+Shoulder+EVF

10 minutes warm-up, you could choose whatever drills training to warm-up.
Cord
STRETCH-CORD BASICS: 
Back training: 10 times REVERSE FLY
Chest training: 10 times CHEST FLY
20 times INTERNAL SHOULDER ROTATION
20 times EXTERNAL SHOULDER ROTATION
20 times of each side:SINGLE-ARM EARLY VERTICAL FOREARM (EVF)
10 minutes stretch cool-down.

training video link:
REVERSE FLY
https://www.goswim.tv/lessons/2790-reverse-fly
CHEST FLY
https://www.goswim.tv/lessons/2791-chest-fly
INTERNAL SHOULDER ROTATION
https://www.goswim.tv/lessons/2786-internal-shoulder-rotation
EXTERNAL SHOULDER ROTATION
https://www.goswim.tv/lessons/2787-external-shoulder-rotation
SINGLE-ARM EARLY VERTICAL FOREARM (EVF)
https://www.goswim.tv/lessons/2777-single-arm-early-vertical-forearm-evf

Sample Day 9

Core part+Cord drills

10 minutes warm-up, you could choose whatever drills training to warm-up.
2*(Plank 30", 10" rest)
2*(Side Plank 30", 10" rest) 
Dog & Bird, 20 times
Cord
STRETCH-CORD BASICS: 
20 times INTERNAL SHOULDER ROTATION
20 times EXTERNAL SHOULDER ROTATION
10 minutes stretch cool-down.

training video link:
Side plan: https://www.goswim.tv/lessons/2848-side-planks
STRETCH-CORD BASICS: https://www.goswim.tv/lessons/2776-stretch-cord-basics
INTERNAL SHOULDER ROTATION
https://www.goswim.tv/lessons/2786-internal-shoulder-rotation
EXTERNAL SHOULDER ROTATION
https://www.goswim.tv/lessons/2787-external-shoulder-rotation

Sample Day 11

Chest+Back+Shoulder+EVF

10 minutes warm-up, you could choose whatever drills training to warm-up.
Cord
STRETCH-CORD BASICS: 
Back training: 10 times REVERSE FLY
Chest training: 10 times CHEST FLY
20 times INTERNAL SHOULDER ROTATION
20 times EXTERNAL SHOULDER ROTATION
20 times of each side:SINGLE-ARM EARLY VERTICAL FOREARM (EVF)
10 minutes stretch cool-down.

training video link:
REVERSE FLY
https://www.goswim.tv/lessons/2790-reverse-fly
CHEST FLY
https://www.goswim.tv/lessons/2791-chest-fly
INTERNAL SHOULDER ROTATION
https://www.goswim.tv/lessons/2786-internal-shoulder-rotation
EXTERNAL SHOULDER ROTATION
https://www.goswim.tv/lessons/2787-external-shoulder-rotation
SINGLE-ARM EARLY VERTICAL FOREARM (EVF)
https://www.goswim.tv/lessons/2777-single-arm-early-vertical-forearm-evf

Sample Day 13

Cord drills for pulling

10 minutes warm-up, you could choose whatever drills training to warm-up.
Cord
20 times INTERNAL SHOULDER ROTATION
20 times EXTERNAL SHOULDER ROTATION
20 times of each side:SINGLE-ARM EARLY VERTICAL FOREARM (EVF)
20 times FREESTYLE DOUBLE-ARM PULL - TRICEPS
10 minutes stretch cool-down.

training video link:
INTERNAL SHOULDER ROTATION
https://www.goswim.tv/lessons/2786-internal-shoulder-rotation
EXTERNAL SHOULDER ROTATION
https://www.goswim.tv/lessons/2787-external-shoulder-rotation
SINGLE-ARM EARLY VERTICAL FOREARM (EVF)
https://www.goswim.tv/lessons/2777-single-arm-early-vertical-forearm-evf
FREESTYLE DOUBLE-ARM PULL - TRICEPS
https://www.goswim.tv/lessons/2781-freestyle-double-arm-pull-triceps

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