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Core and Dryland Swim Training 8-week plan

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Core and Dryland Swim Training 8-week plan

Author

Darian Silk

All plans by this Coach

Length

8 Weeks

Plan Description

Are you looking for some structure for your dryland swim training?
This program provides an 8-week variable and progressive training program targeting swim-specific fitness with dryland swim-cord workouts and core training.
You repeat each workout enough times to make progress, but the workouts change enough to provide regular variety and new training stimuli.
Demonstration video links are embedded in every workout for every exercise.
Full coaching support is also available for this program. Email darian@teamatomica.com for more info.

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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Dryland Swim - stretch cords #2

Strength00:20:00
Stretch cord exercises:
Warm-up (keep the tensions light and steady):
20x Chest Press
20x Chest Fly
20x Back Fly
20x Side raises (Shoulder Fly)

20x Internal Rotations
20x External Rotations


Set:
4x 30s 2-arm Swim Pull / 30s rest

4x 30s 1-arm Swim Pull / 30s rest

4x 45s 1-arm Swim Pull / 15s rest


The swim pull work should feel like you are working steadily throughout each interval.

Video resources:
https://youtu.be/1QdGiZe1pac - for all the exercises
https://youtu.be/9-UTo5Kynls - for good instructions on how to do the 1-arm and 2-arm swim pull - including some of the finer points.
Details
Tuesday

Core #1

Strength00:12:00
WU:
5min easy cardio or do this right after another workout and you'll already be warmed up.

Set:
Move unhurriedly from one exercise to the next in sequence. Take 5-15s rest between exercises.
1x through the cycle.
1-Front plank – start at 20s; build up to 60s
2-Side plank ea side – start at 20s ea side. Build up to 60s each side
3-Double hip bridge – start at 10 reps. Build up to 20 reps
4-Hip bridge w/leg extension – start at 5 reps ea side. Build up to 20 reps each side
5-Bird Dog – start at 10 extensions ea side. Build up to 20 ea side
6-Sahrmann Core #2 - start at 5 reps ea side. Build up to 20 reps ea side.

Equipment needed – a mat or soft floor space.

Videos:
Front Plank: https://youtu.be/pvIjsG5Svck
Side Plank: https://youtu.be/N_s9em1xTqU
Hip bridge: https://youtu.be/_leI4qFfPVw.
Hip bridge with leg extension: https://youtu.be/oGZcBf8KlK8
Bird Dog: https://youtu.be/k2azbhhuKuM.
Sahrmann core #2: https://youtu.be/Lx6-vmhzhcU. MUST keep core engaged – and keep the spine in neutral position. Here’s the video on how to set up the basic position - https://youtu.be/jY-HptQ7Dgg
Details
Wednesday

Dryland Swim - stretch cords #1

Strength00:10:00
Stretch cord exercises:
1x through the cycle

20x Chest Press
20x Standing Row
20x Triceps Extensions
20x Bicep Curls
20x Side raises (Shoulder Fly)
20x 2-arm Swim Pull (keep the elbow high)
20x 1-arm Swim Pull (keep the elbow high)
20x Internal Rotations
20x External Rotations
20x Chest Fly
20x Back Fly


Goal for all of these - keep the tension light enough that you can do all the reps with good form, but still feel like it is work by the end of the set. Move quickly (but don't rush) between exercises.
It should feel like you are working steadily throughout the session. The goal is engage and all the muscles of the upper body and keep them active, but with a focus on muscular endurance rather than pure strength

Video resources:
https://youtu.be/1QdGiZe1pac - for all the exercises
https://youtu.be/9-UTo5Kynls - for good instructions on how to do the 1-arm and 2-arm swim pull - including some of the finer points.
Details
Thursday

Core #1

Strength00:12:00
WU:
5min easy cardio or dynamic warmup

Set:
Move unhurriedly from one exercise to the next in sequence. Take 5-15s rest between exercises.
1x through the cycle.
1-Front plank – start at 20s; build up to 60s
2-Side plank ea side – start at 20s ea side. Build up to 60s each side
3-Double hip bridge – start at 10 reps. Build up to 20 reps
4-Hip bridge w/leg extension – start at 5 reps ea side. Build up to 20 reps each side
5-Bird Dog – start at 10 extensions ea side. Build up to 20 ea side
6-Sahrmann Core #2 - start at 5 reps ea side. Build up to 20 reps ea side.

Equipment needed – a mat or soft floor space.

Videos:
Front Plank: https://youtu.be/pvIjsG5Svck
Side Plank: https://youtu.be/N_s9em1xTqU
Hip bridge: https://youtu.be/_leI4qFfPVw.
Hip bridge with leg extension: https://youtu.be/oGZcBf8KlK8
Bird Dog: https://youtu.be/k2azbhhuKuM.
Sahrmann core #2: https://youtu.be/Lx6-vmhzhcU. MUST keep core engaged – and keep the spine in neutral position. Here’s the video on how to set up the basic position - https://youtu.be/jY-HptQ7Dgg
Details
Friday

Dryland Swim - stretch cords #3

Strength00:20:00
Stretch cord exercises:
Warm-up (keep the tensions light and steady):
20x Chest Press
20x Chest Fly
20x Back Fly
20x Side raises (Shoulder Fly)
20x Internal Rotations
20x External Rotations


Set:
4x 30s 1-arm Swim Pull / 30s rest

6x 45s 1-arm Swim Pull / 15s rest

2x
30s 1-arm Swim Pull / 15s rest
45s 1-arm Swim Pull / 15s rest

The swim pull work should feel like you are working steadily throughout each interval. Good form is key

Video resources:
https://youtu.be/1QdGiZe1pac - for all the exercises
https://youtu.be/9-UTo5Kynls - for good instructions on how to do the 1-arm and 2-arm swim pull - including some of the finer points.
Details
Saturday

No Planned Workouts

No content
No detail
Sunday

No Planned Workouts

No content
No detail

Thursday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x5
01:35:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Strength Strength
01:35:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Darian Silk

Team Atomica

Darian Silk is a coach for Team Atomica coaching and consulting – one of Toronto’s largest and most dynamic endurance training clubs. He has been coaching endurance athletes since 2006. His online programs include full-service coaching, video analysis of swimming and running as well as training plan design and consultation. For those located in the Toronto area he offers 1-on-1 and group coached swim and run programs as well as in-person swim video analysis.

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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