Dryland Workout

Source: USA Swimming

By Mike Mejia, M.S, C.S.C.S

Question: Because of both schoolwork and my heavy practice schedule, I have a very limited amount of time for dryalnd training. So, what are some of the best exercises I can do?


Kyle, age 15. Boston, Massachusetts


Answer: It certainly can be tough finding time to fit dryland training into a hectic weekly practice schedule. Add in school obligations, and it's no wonder this is such a common problem for kids your age. The good news is, there is absolutely a way to fit it in- it's really just a matter of doing the right drills, in the proper format.
That's why, rather than just assigning you some individual exercises here, I'm recommending you do them in circuit fashion. All that means is that instead of doing the drill for a prescribed number of repetitions, resting, and then repeating it one to two more times, you do all five exercises in succession, one after the other with no break. Then, once you've completed all five, you rest for 30-60 seconds and go around again. What this does is make the work incredibly time efficient, while simultaneously making it more of a conditioning stimulus, as opposed to a pure strength stimulus. So, basically you get a great workout in practically no time at all. And, because you're alternating between various body segments (i.e. a core drill is followed by a lower body drill, which is followed by an upper body drill etc.), you can keep moving without incurring too much fatigue in any specific area.
The circuit I put together for you here looks like this:
*Note: the following workout is to be preceded by a full dynamic warm-up.


  • Plank: 30-40 second hold (add arm, or leg movement is able)
  • Stability Ball Reverse Flys: x 10-12 reps
  • Goblet Squats: x 10-12 reps
  • Stability Ball Russian Twists with Medicine Ball: x 12-16 reps
  • Push-up Plus x 10-12 reps
  • Rest 30-60 seconds and repeat 1-2 more times.

All in all, it should take you no longer than 20 minutes to go through two full circuits (including a complete dynamic warm-up). Doing that 2-3 times per week is something that should be able to fit in just about anybody's schedule.