Swimmers log miles in the pool, but some of the biggest time drops come from what happens on land. Dryland training builds a stronger pull, explosive starts and turns, and the shoulder resilience to survive heavy yardage.

These five exercises from our Swimming Performance series fit into 30-45 minutes and target the muscles that matter most.

Deck-side activation

Do 3 minutes of jumping jacks and arm swings, then 10 each of band pull-aparts, external rotations, scapular push-ups and streamline reaches overhead. Add 10 bodyweight squats and 5 streamline jumps. It's a perfect routine before practice or a dryland session.

How these five work together

Swimming is unique because there's no ground to push against except at starts and turns. Most propulsion comes from the lats and core, with the legs adding speed and the shoulders acting as the hinge. Pull-ups and pulldowns strengthen the primary pulling muscles. Streamline squat jumps build leg power for starts and walls, where races are often won. Band external rotations balance the internal rotators that dominate freestyle and butterfly. Hollow holds and flutter kick planks build the tight body line that cuts drag, so every pull carries you farther.

1. Lat Pulldown or Pull-Up

How to do it: Pull to your upper chest, keeping your shoulders down. 4 sets of 8.

Why it matters: The lats drive the underwater pull.

2. Streamline Squat Jump

How to do it: Squat with your arms locked in streamline and jump. 4 sets of 5.

Why it matters: It builds power for starts and wall push-offs.

3. Band External Rotation

How to do it: Rotate outward slowly with your elbow tucked. 3 sets of 15.

Why it matters: It protects against swimmer's shoulder.

4. Hollow Body Hold

How to do it: Lie on your back, lift your arms and legs, and press your lower back flat. 3 sets of 30 seconds.

Why it matters: It trains the tight body line that cuts drag.

5. Flutter Kick Plank

How to do it: Hold a plank and alternate small leg lifts. 3 sets of 30 seconds.

Why it matters: It builds kick endurance from the hips.

Adjusting for your level and position

Sprinters should emphasize power, adding more jumps and explosive pulls. Distance swimmers lean toward higher-rep core and shoulder endurance work. Age-group swimmers can do most of this with bodyweight and bands. Masters swimmers should prioritize shoulder care and core stability, adding load slowly. Every group benefits from the streamline squat jump for better starts and turns.

Sample Keep a full range of motion in every pulling exercise so strength never costs you flexibility. session

One Swimming session, in order: Lat Pulldown or Pull-Up (4 sets of 8); Streamline Squat Jump (4 sets of 5); Band External Rotation (3 sets of 15); Hollow Body Hold (3 sets of 30 seconds); Flutter Kick Plank (3 sets of 30 seconds).

Progressing safely

Keep a full range of motion in every pulling exercise so strength never costs you flexibility.

The mistake to avoid

The error we see most often is getting so strong you lose shoulder mobility.

Your weekly schedule

Do 2-3 dryland sessions a week, about 30-45 minutes each.

Swimming recovery and fuel

Heavy yardage plus dryland adds up, so pay attention to shoulder fatigue. Eat a carb-rich snack after morning practice, sleep enough to support early starts, and stretch your chest and lats daily to keep good posture. Swimmers often underestimate how much they sweat in the pool, so hydrate even though you're wet.

Quick answers

When should I do dryland? Before or after practice both work. Many teams do it before, when swimmers are fresh, and keep it under 45 minutes.

Is dryland important for masters swimmers? Yes. It protects the shoulders and maintains muscle that naturally declines with age.

How do I know if my shoulder needs rest? Pain that lingers after practice, pinching when you reach overhead, or a drop in stroke length are all warning signs. Back off and talk to a coach or physio.

Drop time this season

For a full dryland calendar that syncs with your pool training, explore our Swimming training programs at $9.99, $19.99 and $49.99, each an instant PDF download. Triathletes and runners can bundle 2 ebooks for 15% off or 3+ for 20% off. You can also take the free Find Your Program quiz.

Consult a physician before beginning a new exercise program.