Swim-Dryland Hybrid Set

Ryan Woodruff

Head Coach
Lynchburg YMCA

This set combines elements of dryland with a normal swimming set.  I like this as a change-of-pace and a way to challenge our athletes that they don’t see every day. The dryland exercise comes mid-swim and throws in a bit of fatigue.  We timed the 100 all out and really got some excellent efforts.

“In & Outs” – athlete must climb completely out of the pool (both feet onto the gutter) and then climb back in.
“Press-outs”- athlete lifts himself vertically up and down parallel to the wall.  At highest point, waist is at water level.  At lowest point, water level is at mid-chest.