Dryland: No pool? No problem!


Today’s workout takes us out of the water and onto dry land.

Let’s face it, life is unpredictable.  Sometimes getting to the pool isn’t an option.  Dryland workouts allow you to continue training your mind and you body for the water, even when the water isn’t there.

HA! NOW, you have no excuse to toss your work-out-intentions to the side and plop in-front of the TV with a bag of chips

…and even if you do…there are those commercial breaks that allow for pushups 🙂 …… just sayin’….

Below is one of my favorite workouts that I try to do 2-3 times per week.  It is based on a workout by Coach Priscilla Bettis of the Lynchburg YMCA Swim Team and was originally intended to be performed after a wet workout session.  I love the emphasis on power moves, shoulder stabilization and core work.  I went ahead and added a cardio component to make up for the lack of aerobic work that would have been completed in the water.


  • Always talk to your doctor before starting any kind of exercise.
  • If you don’t know how to complete an exercise move correctly and with proper form, don’t do it!  Ask for assistance or supervision.
  • Modify any movement to fit your needs and limitations.
  • If something hurts or you do not feel well – STOP – seek medical care immediately.

Workout Focus: Dryland

Equipment: A medicine ball and a resistance band

Warm-up:  10 minutes of cardio.  The intensity should be on the mild-moderate side.  Your getting your body ready for work!  Choose from one of the following options.

  • Treadmill: Set the incline between 2-3 and the speed between 4.5 – 6.5
  • Elliptical:  Set the resistance between 6 – 8 and keep your RPM at 60 +
  • At Home: Use your stairs or run around the block – just keep moving!

Set 1:

Repeat 3 times:

  • 20 Bicycle Crunches – Count 1 full cycle as 1
  • 12 squat jumps to a vertical streamline
  • 12 Scapular Push-ups – Controlled!

Cardio: Hit the stairs, pavement or treadmill for 10 minutes.  Increase the speed and the intensity.  Make these 10 minutes count!

Set 2:

Repeat 3 times:

  • 15 Good Mornings with Medicine Ball
  • 30 Wall-sit chest passes w/medicine ball (Play catch with a partner, use a wall or simulate throwing the ball if your flying solo)
  • 30 Kneeling over-head tricep throws

Cardio: Hit the stairs, pavement or treadmill for 10 minutes.  Continue to increase the speed and the intensity.  You want to be working pretty hard at this point.

Set 3:

Repeat 3 times:

  • 12 External Rotations – each arm
  • 12 Reverse Flys
  • 30 Crunches

Cool Down: 5 – 10 minutes easy cardio.  Just move until you feel good.


Keep on Swimming,

Coach Meg

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