Who it is for
For swimmers building strength out of the water
Designed for adult and amateur freestyle swimmers who want a clear, coach-guided routine for upper-body strength, trunk control, and lower-body power.
Freestyle Dryland Training Course
3 Sessions × 15 min
Scientific dryland training to transform your freestyle
Freestyle Dryland Training Course
3-session freestyle-specific dryland training program with video-guided exercises
- 3 progressive training sessions (15 min each)
- Freestyle-specific core & shoulder exercises
- Video-guided warm-up & cool-down
Equipment
Set up a safe training space
A yoga mat, dumbbells, and resistance band are used across sessions. Depending on the exercise, you may also use a pull-up bar or low bar, barbell, medicine ball, sturdy chair, or low step box. Check every anchor and clear the surrounding area before you begin.
Course outline
Three focused 15-minute sessions
Push, pull & trunk stability
Build controlled upper-body strength and stable shoulder mechanics.
Upper-body power & core control
Practice stronger pushing actions while keeping the trunk steady.
Leg strength & coordination
Train lower-body strength, landing control, and whole-body coordination.
Swimmer perspectives
Learn from real community stories
We do not yet have verified reviews from paid-course participants. These technique notes come from an amateur swimmer’s published story and are not course testimonials.
Preview the Course
Watch the free preview and explore the course structure. If you already have a password, you can unlock the full content.
View Course Details →Secure Payment Options
Credit / debit card
Apple Pay
Google Pay
WeChat Pay
Alipay
Powered by Creem.io — Secure checkout, instant delivery, 30-day refund guarantee