Dryland Swim Training for Triathletes (No Pool)

How can you help yourself to be a better triathlete in the open water or pool, without swimming? Dryland Swim Exercises


Learn How to Swim Without Water.


Swimming in the absence of water is referred to as "dryland" swimming. It's an efficient training method since it allows athletes to examine their technique in real time and concentrate on developing muscle growth while also improving their cardiovascular fitness.


What Are Dryland Swim Exercises


Dryland swim exercises focus on your arms, core, and chest muscles. The goal is to engage your core and work your muscles so you can achieve good body position and rotation while swimming. These type of exercises works the upper body, but triathletes can also use a bosu ball for added balance.


Once you have learned to engaged your core, you will be primed to see improved pool times.


4 Important Reasons Triathletes Should Do Dryland Swimming Exercises


Dryland exercises are vital to include in your triathlon training plan (sprint - 140.6) program for three reasons:

  • Prevents injury by correcting muscular imbalances and a lack of core strength.

  • Increases Stroke Rate: Allows you to take more powerful strokes in less time.

  • Increases Distance Each Stroke: Using more power per stroke helps you to swim farther with less effort.

  • Improve form: get immediate feedback when working on hand and elbow position

The shoulder muscles receive a lot of strain during peak swim training times and maintaining mobility and flexibility will help to avoid shoulder injuries.


Dryland swim workouts help athletes improve their strength and speed and prevent injury in the pool.


You can even improve your balance and rotation adding dryland swim training to your regiment, which is critical for triathlon open water swimming. </