Oyster River Otters Swim Team

A competitive youth swim and diving team for the seacoast area of New Hampshire and southern Maine. 

New England Swimming
Level 2
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Dry Land Training

 

Creative Summer Workouts to Build Strength , Resitance and Team Spirits

3 Dryland Workouts for Swimmers of Every Level

 

Warm Up

Get ready by walking or jogging in place for 3-5 minutes.

Exercises

Cycle through the below routine 5 times.

  • 20 Flutter Kicks per leg
    • Lay on back, alternate legs like freestyle, point toes. Benefit: strengthen core, improve kicking technique.
  • 20 Supermans
    • Lay on stomach, arms stretched out front; lift left arm and right leg for a few seconds, switch to right arm and left leg. Repeat 19 more times for a total of 20 reps. Benefit: strengthen core, improve stability and technique.
  • 20 Overhead Reaches
    • Bend knees, toes facing forward. Alternate reaching arms straight overhead. Benefit: strengthens side core muscles, stretches shoulders and arms to improve swimming technique.
  • 20-Second Plank
    • Benefit: strengthen core, improve spine stability while swimming.
  • 20 Squats
    • Benefit: strengthen glutes, improve efficiency of push-off from the wall.

Cool Down

Make sure to stretch out your entire body!