A Proven Dryland Program

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

 

Spring Dryland Schedule

Monday April 21- Thursday June 19th

S3- Monday/Wednesday 6:15-7:15P

**S2- Tuesday/ Thursday 6:15-7:15P

S1- Wednesday 6:15-7:15P

All groups- SATURDAY 8:30-9:30A, SUNDAY 9A

There will be no dryland classes on the following days:

Saturday May 3rd

Thursday May 15th

Memorial Day Weekend- Saturday May 24th- Monday May 26th

All current swimmers are encouraged to continue dryland, and we are always welcoming new swimmers!

Flexible Training Options for All Marlin Swimmers

💧 DROP-IN SESSION – $45 / Session

No commitment, just show up when you can.

  • Flexible option for swimmers with irregular schedules

  • Great for maintenance or to fill training gaps

  • Book in advance to reserve your spot

Who it’s for:
Swimmers who are new, have unpredictable schedules, or want to try us out before committing.

What to expect:
A focused, swim-specific strength and stability session that reinforces technique and body control.

Expires 1 month after purchase

💧 2x/WEEK SEMESTER PACK – $680

A consistent, structured plan that fits busy lives.

  • Reserve your 2 days per week up front

  • Best for families balancing multiple commitments

  • Helps athletes stay strong and injury-free through the spring

Who it’s for:
Swimmers who want dependable, high-quality dryland work to support their performance but can’t commit to more than 2 days per week.

What to expect:
Progressive programming that builds core stability, upper/lower body strength, and improved posture in the water.

Expires 06/19/25

 

💧 SPRING PASS – UNLIMITED – $792

Our most complete option for the swimmers who are all in.

  • Unlimited access to all group training sessions

  • Fully flexible—come as often as you'd like

  • Can be shared between siblings for ultimate value

Who it’s for:
Dedicated swim families who trust our process and want to give their athletes the best opportunity to improve. Whether you're chasing championship cuts, building resilience, or prepping for summer meets, this is your go-to.

What to expect:

  • Faster, stronger, more coordinated swimmers

  • Improved explosiveness off the blocks and walls

  • Injury-resilient movement and long-term strength development

  • A supportive training environment that matches the focus of the swim season

Expires 06/19/25

 

If you have questions, or you are not sure about which package to go with- email nate@tpstrength.com

 
 

How often should you train?

  • Novice- Little to no dryland experience (S1-2)

    • A beginner’s goal is to build a foundation of quality movement patterns, and fitness.

    • This can be accomplished by training 1-2x/ week throughout a 8-16 week period.

  • Intermediate- Swimmers who have completed at least 2 consecutive dryland semesters (S2/S3 flex)

    • The intermediate level swimmer’s goal is to improve overall strength and power output.

    • Swimmers at this level should have a foundation of quality movement patterns and fitness, and train in the pool 3-5 days/ week.

  • Advanced- Swimmers who have completed at least 5 consecutive dryland semesters (S3)

    • The goal of the advanced swimmer is to continue to develop their strength and power output, and fine tune their stroke pattern/ strategy in the weight-room.

    • Swimmers at this level, and are serious about competing at the collegiate level, should be in the gym 3x/ week depending on swim schedule.

    Consistency is key, and that’s true for all level of swimmers. Make selection based on what you are willing to commit to, and stick to it.

    • We see solid progress for swimmers who train 1x/ week because they stick to that commitment over the course of the semester.

    • Obviously, if you train 2-4x/ week you will see greater progress in a shorter amount of time. However, if you are unable to stick to that volume throughout the entirety of the semester, and you try to squeeze in multiple sessions at the end of the semester, progress will not be made.

    • Ensure that you are able to commit to the training package you select before purchasing.

 
 

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 3 and 2 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