DrylandPro

For swimmers. By a swimmer.

Add Metabolic Finisher (Slot 6)
High-intensity burnout to simulate race fatigue.
🔥 0
Core Focus

💪 The Iron Streamline

  • Plank Hold — 3 x 45s
  • Dead Bug — 3 x 12 each side
  • Swiss Ball Jackknife — 3 x 10
  • Hanging Leg Raises — 3 x 8
  • Streamline Flutter Kick — 3 x 30s
Power Focus

⚡ The 50m Sprint Prep

  • Box Jumps — 4 x 5
  • Medicine Ball Slams — 4 x 8
  • Broad Jumps — 4 x 5
  • Power Clean — 4 x 3
  • Plyo Push-Ups — 3 x 8
Mobility Focus

🛡️ The Shoulder Shield

  • Shoulder Dislocates — 2 x 15
  • Prone Y-T-W Raises — 2 x 10 each
  • Cable Face Pulls — 3 x 15
  • Thoracic Spine Rotation — 2 x 10 each
  • World's Greatest Stretch — 2 x 5 each
Select your session goal and generate a smart workout.