Plan and pair your dryland training with the cycles of your competitive swim season.
DALY Tip 1: Off and preseason training include higher volumes of work at lower intensities. Dryland and swim drills should focus on general fitness, technique, and weak links, with shorter rest periods.
DALY Tip 2: In-season training volumes should level off or decrease, specific to your racing distances. Lower rep, high load strength training with longer rest periods, maximizes force production, and minimizes volume and extra training time.
DALY Tip 3: Competition phases should focus specifically on racing distances, speeds, and strategy. Dryland training should shift to lower volume power and speed production. Program explosive movements at lower relative loads, faster speeds, and longer rest periods.
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