Table of Contents
Strength and Conditioning
Weight Lifting Guidelines for Swimmers
Weight Lifting Exercises
Individual Lifting Workout
Microcycles and Mesocycles
7-Week Taper Weight Lifting Templates
Taper Lifting Mesocycle #1 (Weeks 1-4)
Taper Lifting Mesocycle #2 (Weeks 5-7)
The Dryland Workout
The Individual Dryland Workout
7-Week Taper Dryland Program
Taper Dryland Workouts (Weeks 1 & 3)
Taper Dryland Workouts (Weeks 2 & 4)
Taper Dryland Workouts (Weeks 5 & 6)
Dryland & Weight Lifting Photo Demonstrations
Cross Training through Dryland and Weight Training
Now Available as an eBook
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Training through Dryland and Weight Training gives
you the tools to build a seasonal plan that prepares you for increased
physical strength and stability starting with your core.
is taken right from Section 6
The main goal of deck-based dryland (or
simply “dryland”) within this program is to increase
the overall density of work performed and
to increase general working capacities. Another term for this
is GPP, or General Physical Preparedness.
A high level of GPP will not only increase
general fitness, but help facilitate
recovery from swim and weight training and,
in all, bring your ability to train in the water to a higher level.
Increasing your GPP will lead to faster
Multiple qualities can be addressed with
a well designed dryland program.
Overall GPP can be enhanced through
improvements in energy system efficiency, strength
(general and core), power output,
mobility, flexibility and balance.
Click image for detail of
Dryland Taper Program
The goal of this program is not to lay out
a cookie-cutter, year-long program, but to give
you the tools to set up dryland work,
improve some of the basic qualities of GPP, and some general guidelines
to evaluate dryland abilities and progression.
workout examples are included, as is
a full 7-week dryland taper program.
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Week Dryland training program
Fully developed crosstraining and weight lifting
program designed for swimmers of all levels
Micro & Mesocycles
photos so you can perform the excercises
with proper body position and posture.