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Swim Specific Dryland


To jump straight into our Swim Specific Dryland products, you can start here.



Our Philosophy on Swim Specific Dryland

  • To get stronger in the water you need to focus on building what we call Swim Stroke Kinetic Chain. This means that each swim movement (upper body ‘catch’, or flutter kicking) requires a host of muscles but also a very specific order of engagement of those muscles.
  • The Kinetic Chain is the exact movement and muscle engagement used in the water where the muscles are engaged in the correct order.
  • For examples of Kinetic Chain scroll for further explanation.




When not swimming (such as vacation) swimmers and triathletes need to:

  • Focus on exercises using the correct sequence of muscles of the strokes (aka Swim Stroke Kinetic Chain)
  • When available, utilize small pools, such as backyard pools, for additional swim specific exercises



What happens with more than a couple days off?

  • Too much time off will cause swimmers to lose Swim Stroke Muscle Kinetic Chain
  • On average it takes two weeks of recovery for each week without swimming
  • One way to cut down recovery time is to engage the proper order of swim specific muscles with dryland

Examples of Kinetic Chains:

  • Running Kinetic Chain: 1. Quads, 2. Calves, 3. Hamstrings, 4. Glutes, 5. Calves
  • Swim Flutter Kick Kinetic Chain: 1. Quads, 2. Calves, 3. Glutes, 4. Hamstrings, 5. Calves
  • Biking Kinetic Chain: 1. Quads, 2. Calves, 3. Hamstrings, 4. Glutes
  • Swim Flutter Kick Kinetic Chain: 1. Quads, 2. Calves, 3. Glutes, 4. Hamstrings, 5. Calves
  • Push Up Kinetic Chain: 1. Bicep, 2. Lat, 3. Bicep, 4. Pec, 5. Triceps
  • Swim Pull Kinetic Chain: 1. Trap, 2. Forearm, 3. Bicep, 4. Lat, 5. Triceps

All of these exercises are good for swimmers BUT when out of the water for a few days you need exercises that target the correct kinetic chain.

To address this gap in our training while out of the water, ONEswim has a range of products and movements that can help you engage the proper Swim Specific Kinetic Chains for a host of specific swim movements.


The 4 most important Swim Kinetic Chains that must be addressed when out of the water:

  1. High Catch Kinetic Chain
  2. Flutter Kick Kinetic Chain
  3. Core Kinetic Chain
  4. Off Wall Kinetic Chain

Our support information covers other kinetic chains that are specific to particular strokes, which may be important depending on your stroke specialty and amount of time out of water.


Best ways to build each Swim Stroke Kinetic Chain

High Catch Kinetic Chain
– Kinetic Chain: 1. Trapezius, 2. Forearm group, 3. Deltoid, 4. Bicep, 5. Core group
– Key Exercises:

  1. High Catch with Fingertip Paddle Engagement on Stretch Cord
  2. High Catch with Fingertip Paddle and Cord pulling from across the body
  3. High Catch and HOLD with Fingertip Paddle

Flutter Kick Kinetic Chain
– Kinetic Chain: 1. Glute group, 2. Hamstring group, 3. Calves group, 4. Quads group
– Key Exercises:

  1. Press back and hold with latex Band
  2. Press back and hold with Cord and Handle
  3. Hip Bridge on TRS with legs extended
  4. Laying on Back foot in handle on cord stretching down

Core Kinetic Chain
– Kinetic Chain: 1. Core group, 2. Obliques
– Key Exercises:

  1. Russian Wood Choppers
  2. TRS Ab Roll Out and Twist
  3. TRS Plank with side reaches

Off Wall Kinetic Chain
– Kinetic Chain: 1. Glute group, 2. Hamstrings group, 3. Quads group, 4. Calves group
– Key Exercises:

  1. Squat Jumps in Streamline with weights on ankles
  2. Squat Jumps with TRS
  3. Squat Jumps with tuck


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