HIIT Dryland and Swim Workout: A High-Intensity Routine to Get You in Shape

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Swimming is a fantastic sport that not only provides a full-body workout but also offers numerous health benefits. Whether you are a competitive swimmer or just enjoy swimming for leisure, incorporating dryland training into your routine can significantly improve your performance in the water. In this article, we will explore a high-intensity interval training (HIIT) dryland and swim workout that will help you boost your swimming performance.

Why is dryland training important for swimmers?

Dryland training refers to exercises performed outside of the water to enhance swimming performance. It plays a crucial role in improving strength, power, flexibility, and overall conditioning. By incorporating dryland workouts into your training regimen, you can target specific muscle groups that are essential for swimming, ultimately leading to improved performance in the water.

The benefits of HIIT for swimmers

High-intensity interval training (HIIT) is a training method that alternates between short bursts of intense exercise and brief recovery periods. This type of workout has gained popularity among athletes due to its effectiveness in improving cardiovascular fitness, increasing endurance, and burning calories. For swimmers, incorporating HIIT into their dryland and swim training can help simulate the intense demands of a race, leading to improved performance.

The HIIT Dryland & Swim Workout

This HIIT dryland and swim workout is designed to target different muscle groups while improving cardiovascular fitness. It consists of both dryland exercises and swimming sets, creating a well-rounded training session. Here is a breakdown of the workout:

  1. Warm-up:
    • 5-10 minutes of light jogging or cycling to get your heart rate up and warm up your muscles.
    • Dynamic stretches such as arm circles, leg swings, and torso rotations to increase flexibility and range of motion.
  2. Dryland Circuit:
    • Perform each exercise for 30 seconds, with a 10-second rest in between.
    • Complete 3 rounds of the circuit.
    • Exercises:
      • Squats
      • Lunges
      • Push-ups
      • Plank
      • Mountain climbers
  3. Swim Sets:
    • Interval training in the pool is an excellent way to simulate race conditions and improve your swimming performance.
    • Perform each set with maximum effort, followed by a short rest period.
    • Sets:
      • 8 x 50 meters freestyle at 80% effort, with 20 seconds rest between each set.
      • 4 x 100 meters individual medley at 70% effort, with 30 seconds rest between each set.
      • 12 x 25 meters butterfly kick with a kickboard at maximum effort, with 10 seconds rest between each set.
  4. Cool-down:
    • Swim easy for 5-10 minutes to lower your heart rate and stretch your muscles.
    • Static stretches such as hamstring stretches, shoulder stretches, and calf stretches to improve flexibility and prevent muscle soreness.

Tips for a successful workout

To make the most out of this HIIT dryland and swim workout, consider the following tips:

  1. Prioritize proper form: Focus on maintaining correct form during both dryland exercises and swimming sets. This will ensure that you are targeting the right muscles and reducing the risk of injury.
  2. Gradually increase intensity: Start with a lower intensity and gradually increase the effort as your fitness level improves. Push yourself, but listen to your body and avoid overexertion.
  3. Stay hydrated: Drink plenty of water before, during, and after your workout to stay properly hydrated. Swimming can be deceptively strenuous, so it’s important to replenish fluids to maintain optimal performance.
  4. Incorporate rest days: Allow your body time to recover and adapt to the training stimulus. Incorporate rest days into your routine to prevent overtraining and reduce the risk of injury.
  5. Modify exercises if needed: If you have any pre-existing injuries or physical limitations, modify the exercises to suit your needs. Consult with a qualified coach or trainer for personalized guidance.


Incorporating a HIIT dryland and swim workout into your training routine can significantly enhance your swimming performance. By targeting specific muscle groups, improving cardiovascular fitness, and simulating race conditions, you will become faster, stronger, and more efficient in the water. Remember to prioritize proper form, gradually increase intensity, and listen to your body throughout the workout. Stay consistent, and you will see improvements in your swimming performance in no time!