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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Comments From Readers
"I have purchased the e-book and the weekly
workouts and am very pleased. As I live too far from where my club is,
I train alone. The true blessing of these purchases are that I can just
sit back and follow the guideline / workouts that are given and not have
to sit for hours putting together a swim workout or try to determine which
weight / dryland program I should be following.
IT'S ALL THERE."
Dawn Thompson (Masters Swimmer)
"The taper program has been an effective
program for our team because it allows us to maintain our endurance levels
through out the taper over a 4 week period for the high school season.
With having done the right amount of training during the season, the swimmers
have the confidence that they are more prepared for the championship races,
because they are able to finish the races stronger than their opponents.
We are able to concentrate on speed drills while we are tapering and not
feel more tired during the taper."
• New Albany HS Coach
• 1988 Silver Medallist
400 IM, 200 IM
• 1992 Olympic Team
400 IM, 200 Fly
• 2 Time World Record
200 IM, 400 IM
• 7 Time American Record Holder, 200 IM, 400 IM
• 7 Time NCAA Champion,
4 - time 400 IM, 3 time 200 IM.
"The mechanics and swim/taper plan you'll
find in this book REALLY WORK. Having been a competitive swimmer, as well
as an age-group coach, I can say from my experience, if you follow this
program, you will see results."
"The workouts matched with the dryland program
will create strength and speed – as well as keep the sport fun and
challenging. It is easy to see the “method to the madness”
with this plan – and I have seen kids stay motivated with this plan
– because they know, if they do the work – day in and day
out, that they are going to see results at the end."
Kim Mills (Johnson)
• University of Michigan Varsity Women’s Swimming Team, 1994-1998;
Team Captain 1997-1998
• Recipient of 1998 Big Ten Medal of Honor
• 9-time All-American
• 10-time Big Ten Champion
• Member of 1994 USA National Team (Goodwill Games, St. Petersburg,
• NCAA Academic All-American