A Proven Dryland Program

Building Culture, Cutting Times, and Preparing Swimmers for the Next Level

 

8 Week Dryland Training Block

JUNE 29TH - AUGUST 21ST

Morning Dryland Schedule:

MWF - 8:30 - 9:30 AM

Afternoon Dryland Schedule:

TR - 4:00 - 5:00 PM

More details-

  • Cycle length: 8 weeks

  • For: Senior Elite & Blue swimmers, at all class times offered

  • Focus: Strength endurance, build the base for transition to short course season

  • Short course training will start after Labor Day

Dryland Package Options

Training packages are designed to match the requirements of the Marlins team.

Senior Blue swimmers should complete dryland training 2x/ week, and Senior Elite Swimmers should complete dryland training 3-4x/ week.

There will be NO dryland classes held on JULY 4TH (4TH OF JULY)

4 WEEKS DRYLAND

$450

  • Expires 4 weeks after 1 class attended

  • Access to all dryland class times

6 WEEKS DRYLAND

$600

  • Expires 6 weeks after first class attended

  • Access to all dryland class times

8 WEEKS DRYLAND

$700

  • Expires 8 weeks after first class attended (Current training cycle is 8 weeks long)

  • Access to all dryland class times

 
single session
 
 

Single Session - $45

  • Expires 14 days after purchase

  • Best for intermittent attendance

 

NEW: Sign into class ahead of time

Not required, but appreciated 🫡

 

MARLINS DRYLAND PROGRAM DESCRIPTION

Why: Our goal is to enhance performance, reduce sport-specific injuries, and teach the leadership qualities necessary to be successful long-term, in and out of the pool. The new semester based format will allow us to better compliment the annual schedule of the Marlin Swimmer.

Who: Senior Elite and Blue BGNW Marlin Swimmers

How often: Our data suggests that consistent dryland participation is key to performance in the water. New swimmers at the high school level should aim to train 28+ total hours on land between September and April to see consistent cuts in swim times. Those returning to the program should aim to train 40+ total hours between September and April.

What: A dryland program designed to keep your swimmer healthy, and ready to perform all year long. We will target all major areas of need for the year-round swimmer: Increasing lean muscle mass, developing efficient/ effective movement patterns (i.e shoulder mobility, hip/ knee strength, and spinal mobility), increasing power expression, developing strength, and endurance.

All athletes will complete a comprehensive movement screen, body composition analysis, and a performance test at the beginning of each semester. (aka BGNW test day)

How: With so much time spent in the water, swimmers are high risk candidates for overuse related injuries. Our dryland program will combat injuries associated with the repetitive nature of the movements in this sport by improving muscle tissue quality and joint integrity in those high-risk areas. In addition, we will also tackle muscle imbalances and subsequent compensation (which may increase the risk for future injury), by fixing movement pattern inefficiencies.

By addressing these concerns, athletes are better able to control, coordinate, and execute the movements necessary to make precise technical changes (from the instruction of the swim coach) to enhance swimming technique, mechanics, and form. With a solid foundation built, we can safely increase strength, power, endurance and mobility, in efforts to further improve performance.

Throughout our training program we will emphasize the importance of leadership, teamwork, attitude, effort, and mental toughness. Successful demonstration of these qualities will be tracked for each athlete across the duration of the program.

To prepare these aspiring athletes for collegiate athletics, our strength & conditioning program was intentionally crafted to include similarities in program design, coaching style, and overall structure, to that of a collegiate swimming strength & conditioning program. 

DETAILS:

  • MAX CAPACITY OF 20 ATHLETES PER GROUP

  • TRAINING IS IN PERSON @ TOTAL PERFORMANCE STRENGTH & CONDITIONING (27 RADIO CIRCLE DR., MT. KISCO, NY 10549)

  • ALL SEMESTER PKGs EXPIRE AT DESCRIBED DATE. PLEASE PLAN ACCORDINGLY.

  • ONCE YOU ARE SIGNED UP WE WILL EMAIL YOU TO CONFIRM YOUR TRAINING DAY/TIME