Swim Specific Dryland


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


Our Philosophy on Swim Specific Dryland

  • Dryland should focus on building what we call Swim Stroke Kinetic Chain.
  • 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.
  • For full workouts and exercises, click HERE
  • For Team Dryland workouts and exercises, click


Reasons to do TEAM dryland:

  1. Faster development of swim muscles rather than in the water
  2. Long term injury prevention (support the joint, range of motion, opposing muscle groups)
  3. Targeting swim specific muscles that will not be built in the water
  4. Better prepared for college swim
  5. Increase training time without water
  6. Improve the technique in dryland



  • 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



When you are out of the water for a vacation, injury, or if you dont have enough time to train in the pool, your workouts need to be hyper focused on the Swim Specific movements to keep technique and strength from disappearing. Below are the Swim Specific Chains compared to common exercises.


  • Biking Kinetic Chain: 1. Quads, 2. Calves, 3. Hamstrings, 4. Glutes
  • Swim Flutter Kick (down kick) Kinetic Chain: 1. Quads, 2. Calves
  • Swim Flutter Kick (recovery kick) Kinetic Chain: 1. Glutes, 2. Hamstrings, 3. 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

Other Kinetic Chains:

  • Wall Push Kinetic Chain
  • Track Start Kinetic Chain
  • BR Kick Kinetic Chain
  • BR/Fly Outsweep Kinetic Chain
  • BK Start Kinetic Chain

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.

For full workouts and exercises, click HERE

For Team Dryland workouts and exercises, click

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.



  1. High Catch Kinetic Chain
  2. Flutter Kick Kinetic Chain
  3. Core Kinetic Chain
  4. Off Wall Kinetic Chain
  5. For full workouts and exercises, click HERE
  6. For Team Dryland workouts and exercises, click

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.



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. Flutter Kick in Dryland Kick Assembly
  2. Press back and hold with latex Band
  3. Press back and hold with Cord and Handle
  4. Hip Bridge on TRS with legs extended
  5. 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
  3. TRS Side Plank + crunch


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

For exercises and set components for each of the Kinetic Chains, click HERE

For Team Dryland workouts and exercises, click


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