Dryland Training

Dryland training is every Tuesday, Wednesday, and Thursday from 4:30 p.m. to 6:00 p.m. at the Herriman High Fitness or weight room.  Training is specific to Sprint Training or Distance Training. 

Every swimmers should do the Rubber band sets & then speciality. 

RubberBand Sets

You will begin each practice with Rubber-Bands with 4 x 20

Sprint Free & Backstroke Sets 

This month we work on speed work at your goal times for a 50. During this period you will be doing 3 sets of each exercise at race tempo. If your goal time in the 50 free is 21 seconds and your tempo in swimming is 1 cycle per second, you need to do 21 reps in 21 seconds in each exercise.
This cycle involves supersets as well with only about 30 seconds rest between lifts. The goal each week is to increase the weight and still be able to get the same amount of reps in the same amount of time.
During each exercise as you feel the lactic acid set in you need to be able to push yourself with losing speed. If you can keep the speed in the weights you will be able to learn to keep the speed and tempo in the end of your race. In the 100 it can be won or lost in the last 10 meters.
Exercise
  1. Incline Hammer Chest Press. (See Video) 
  2. Seated Row with Dumbells (See Video)
  3. Seated Shoulder Raises (See Video)
  4. Landmine Squat & Press (See Video)
  5. Squat Jumps with dumbell (See Video)
  6. Box Squats
  7. Lateral Lunge (See Video)
Week 1
3 x RP 50 Free
Week 2
​3 x RP 50 Free
Week 3
2 x RP50
Week 4
1 x RP50 

Distance Swimmers :  6 x 10 

Your main sets should be 6 x 10 

Butterfly Sets:  6 x 10 

  • Pull-Ups
  • Medicine Ball Fly Set 
  • Plank
  • Squats
  • Medicine ball slams
  • Box Jumps
  • Push-Ups
  • Dips
  • Hip Bridge​

Breaststroke sets: 6 x 10