Introduction
Your coach for the Crossover Dryland Training Program is Abbie Fish from Swim Like A. Fish. Through years of experience as both a swimmer and coach, Abbie will get you on the path to becoming a better swimmer using your Crossover Symmetry equipment. Abbie has coached over 10,000 athletes and 164 Olympians and Paralympians to become more powerful and efficient swimmers.
This program includes 3 workouts per week and includes four 3-week phases to improve your swimming through dryland training:
- Phase 1: Control & Range of Motion
- Phase 2: Address Imbalances in Your Stroke
- Phase 3: Build Strength for Your Catch
- Phase 4: Power For Your Pull
Equipment
Your Crossover Symmetry Dryland Program will use your Crossover Symmetry Shoulder and Hip & Core training systems, along with:
- Dumbbells (varying weights)
- Bench or Pilates ball
- Pullup Bar & Bench
Program
This program is 12-weeks long and provides the perfect on-ramp to dryland training to build the foundation for better swimming.
It can be done in conjunction with your swim training, or as a training adjunct to keep you swim-ready for times when you’re out of the pool.
Workout Schedule
There are three workouts to be completed within the week, each including 3 supersets.
Warm-Up
Prior to each workout, complete the Crossover Symmetry Activation program to get warmed up for your workout. Video demonstrations are included with each workout.
Supersets
For each superset, begin with the first exercise and complete all reps, then move directly to the next exercise, and so on.
After completing 1 round of the superset, rest for about 1 minute, and then start the set again for your next round.
Once you complete all rounds, move on to the next superset.
Next Steps
Once you’ve completed the 12-week plan, see Swim Like A. Fish to take the next step in your fitness journey.
Abbie and her team also offer additional Strength Training, Virtual Coaching, and Swim Camps/Clinics to help you reach your goals.
These programs include:
Other swimming resources can be found at SwimLikeAFish.org.
