Performance
Dry-land strength training for swimmers, Sydney
Shoulder strength and stability, trunk work that transfers to the water, and enough robustness to hold up under a heavy pool block.
What the programme covers
Rotator cuff and scapular strength built for the volume of overhead work swimming demands, trunk and hip strength that holds a body position together late in a session, and pulling strength that transfers rather than just looking like a stroke.
Staying available
The most common thing that costs a swimmer a season is the shoulder. Most of that is manageable with the right strength work sitting behind the pool volume, which is the point of doing it before something starts hurting.
For open water and triathlon
Open water asks different things again: sighting, a different breathing pattern, and swimming in a wetsuit. Where that is your event, the programme accounts for it.