The TriDot Guide to Dry-Land Swim Training

TriDot Coach Jeff Raines teaches proper dry-land swim training technique. Talking about how tubing exercises can work the catch, the diagonal, and the finish phases of the underwater stroke.

You will need a set of tubing stretch cords. Some have built in paddles, some have simple handles, and some have strapped handles to simulate swimming with actual paddles in the pool. Most brands have color coordinated options representing different tension levels of the cords.

Be sure to anchor the stretch cords at waist high level or slightly above.
Notice here that the weight is distributed back on the heels and his body is hinged at the hips where the back is approaching a flat back. Be sure not to arch you lower back and be sure to feel and engage tautness with your lower abs holding this position. Notice him starting the beginning of the catch with his arms fully extended and hands high. Imagine you’re doing freestyle and have just pierced the water and you have just come off of the above water recovery stage, your arm is now at full extension reaching but not overreaching, and your wrist is a point just below the elbow and the elbow just below the shoulder (mirroring close to 6-10 inches under the surface of the water).  Notice how he’s keeping his head position static at a point similar to that of normal freestyle swimming.

All of these movements involve utilizing both arms moving in unison together, and tensions for these exercises should be at distances from the anchor point and resistance levels that 15-20 reps should be fairly strenuous where form can be maintained with great integrity throughout each repetition. The Freestyle exercise utilizes alternating arms and distances from the anchor point and resistance levels of the band tension that approximately 40 repetitions can be achieved maintaining integrity of the exercise throughout the repetitions.