Dryland Training & Stretching

Shoulder mobility exercises

• Arm circles, wall slides, shoulder dislocates.
• Prevent injury and improve reach and flexibility.

Core workouts for swimmers

• Planks, Russian twists, leg raises.
• A strong core helps maintain alignment and balance in water.

Resistance bands & leg drills

• Mimic arm strokes using bands (pull simulation).
• Leg lifts, squats, and wall kicks to boost leg strength.

Pre-swim warmups and cooldowns

• Jumping jacks, dynamic stretching, light jogging.
• Post-swim: gentle stretching to prevent soreness and promote recovery.