Busy Triathletes: How to Swim Without Water

Why is Swimming without Water Important to Triathletes? 

For triathletes, time-allocation is one of the most important considerations for an effective training program. Training needs to be laser-focused to ensure the most efficient use of time. What most people don’t think about is that you can improve technique, speed and power of your swimming EVEN without getting in the water as often as you would like.


Swim Specific Dryland movements

When allocating swim training time without water, we need to target and engage the exact movements of the stroke to build the technique and strength of your stroke. In order to do this you will need to perform exact movements (or Swim Specific Muscle Chains). To learn more about Swim Specific Muscle Chains Click Here . While a push up or a pull up includes muscles included in the High Catch Swim Chain, it does not engage the muscles in the proper ORDER. This means that the stroke chain is not being targeted. See the image below which compares a pull up to the swim pulling motion. While they cover the majority of the same muscles this is not an efficient use of time for working on the high catch without water because it fires the muscles in the wrong order and thereby does not develop the power we need in the water.

Freestyle Catch Muscle Chain Order:  

  1. Fingertips
  2. Traps
  3. Wrist
  4. Forearm
  5. Bicep
  6. Lats
  7. Tricep

Flutter Kick Muscle Chain:

Forward Kick

  1. Quads
  2. Calves

Back Kick

  1. Glutes
  2. Hamstrings
  3. Calves

Best way to target swim muscle chains

You need a system and program that will lay out exercises and what equipment to use. This Swim Specific Dryland Kit will do exactly that. What you get in the kit: 

  1. Free complete workouts for each kit

In this worksheet, you will find each kit has its own sheet full of premade workouts for each kit.

  • Ability to make your own workouts

You are also able to build your own workouts by going to each of the product pages and choosing your exercises. This is a super easy reference guide for you to build workouts that target your swim.

  • Equipment you will need for each of the exercises

Each premade workout has the equipment you need according to the kit you have.

  • Explanations and videos of each exercise 

Each exercise has a detailed explanation and a video for further explanation and do’s and don’ts.


Get your Swim Specific Dryland Kit now and start building your swim without water!