The Benefits of Dryland Swimming for All Swimmers

In short: dryland swim training means working the swimming muscles out of the water, on a swim erg, with bands or in the gym. It builds swim-specific strength, reinforces good technique and lets you keep training when you can't get to a pool. It suits every level, from first-time triathletes to masters swimmers and coaches.

Why dryland swim training matters

• Swim-specific strength and power. In the water, buoyancy takes some of the load. On dry land your pulling muscles work against full resistance, which builds the power that carries over to faster swimming.
• Better technique. A swim erg lets you slow the stroke down and practise one part of it, such as the high-elbow catch, without worrying about breathing or staying afloat.
• Training all year round. Pool closures, travel, bad weather or injury don't have to stop you. A short session at home keeps your fitness ticking over.
• Fewer overuse injuries. Swimming is repetitive. A balanced dryland routine strengthens the muscles that support the shoulder and back.

Benefits for triathletes

• Keep your swim fitness when pool time is short. With three sports to fit in, a 20–30 minute erg session at home is often easier to schedule than a trip to the pool.
• Hold your form when you're tired. Long sets on an erg show you when your stroke starts to fall apart, so you can work on it before race day.
• Train with numbers. Power, pace and stroke rate let you train in zones, just as you would on the bike.

Benefits for competitive swimmers

• Refine the catch. Isolating the pull on an erg builds muscle memory for a strong catch and makes faults like a dropped elbow easier to correct.
• Extra volume without extra pool time. Adding erg sets to your week increases training load in a controlled way.
• Variety. Mixing pool, gym and erg sessions keeps training fresh and helps you push through plateaus.

Benefits for masters swimmers

• Time-efficient sessions. Short, focused dryland workouts fit around work and family.
• Posture and shoulder health. Strengthening the upper back and core supports good posture and helps keep the shoulders healthy.
• Motivation. A change from the black line on the pool floor can make you look forward to training again.

Why coaches use dryland training

• Year-round programmes. Dryland sessions keep a squad training when pool time is limited.
• Targeting weaknesses. A coach can set specific erg work for one part of the stroke.
• Data you can't see in the water. Power, stroke rate and pace from an erg give a clear, comparable measure of progress.

Choosing a swim erg

A swim erg is a bench you lie on while you pull against adjustable resistance, copying the swimming stroke. SWYMLINE works with two:

• KayakPro SwimFast Ergo. Built to complement your pool time, with the aim of building swim strength in around 15 minutes a day. It's available to buy now.
• Vasa Swim Erg. A long-standing favourite with triathletes. Vasa's founder, Rob Sleamaker, announced his retirement after 38 years, and Vasa's online store closed in April 2026 while the company looks for a new owner. If you already own a Vasa, SWYMLINE still works with it. If you're buying a new erg today, we recommend the KayakPro SwimFast.

Virtual swim training with SWYMLINE

• Immersive environments. Swim in a large virtual lake or a 25m pool, with a 50m pool coming soon.
• Live data. See power, pace per 100m, stroke rate, distance and heart rate on screen as you swim.
• Structured workouts. Choose from 50 workouts with set intervals and rests, or go for a free swim.
• Races and challenges. Swim alongside other SWYMMERS to keep sessions competitive.
• SWYM report. Every session ends with your distance, pace, power and splits, so you can track progress over time.

SWYMLINE runs on iPad, iPhone, Android tablets and Windows laptops.

Summary

Dryland swim training builds strength, improves technique, protects against injury and keeps you training when the pool isn't an option. A swim erg makes those sessions specific to swimming, and SWYMLINE adds the structure, data and motivation that turn them into real progress.