Swim Team Dryland Programs
Train Smarter. Move Better. Build Strength That Lasts.
These optional dryland programs are designed specifically for swimmers and focuses on building strength,
coordination, and mobility to support performance in the pool and long-term athlete development.
Dryland training complements swim practice. It does not replace it.
WHY DRYLAND TRAINING?
- Improve starts and turns
- Support shoulder, hip, and knee health
- Build core strength and body control
- Improve balance, coordination, and
athletic movement
Small Group
2-3 Athletes
$
36.05
Each Person a Session
-
One 45-60 minute gym-based session at Sunset Fitness
-
Limited availability and by appointment only
-
Open to middle school and up
Standard Group
Recommended
$
51.50
/Month
-
2 dryland session/week at Rockledge High School (scheduled before or after swim practice)
-
30-45 minutes
-
Open to middle school and up
Popular
Individual
Online/Hybrid
$
206
/Month
-
2 gym-based workouts per week provided online via fitness app
-
One 30 minute in-person session at Sunset Fitness (movement assessment and form check)
-
High school and adult athletes only
Included with all sessions
Dynamic warm-up
Core stability work
Mobility and flexibility
Controlled power movements
Emphasis on technique over intensity
Modification as needed
DRYLAND PROGRAMS - FAQ
What is dryland training?
Dryland training supports swimmers by developing strength, coordination, and mobility outside
of the pool to improve performance and reduce injury risk.
Is dryland training mandatory?
No. Participation is completely optional.
What ages are these programs for?
The standard group program and small group session are open to swimmers/divers in middle
school (6-8 grade) and older. The individual program is open to high school (9-12 grade) and adult
swimmers.
Will dryland replace swim practice?
No. Participation is completely optional.
What if my child misses a session?
Because this is a group-based program:
- Missed sessions cannot be made up
- No refunds are provided for missed sessions
How does billing work?
- Online/Billed automatically
- 30-day written notice required to cancel
- Cancellation requests must be emailed to calliedfitness@gmail.com
What will athletes be doing during the dryland sessions?
Sessions focus on:
- Bodyweight strength (standard only)
- Core stability
- Mobility and flexibility
- Balance and coordination
- Controlled power development
Who is leading the program?
All dryland programs are facilitated by Callie Wilburn (Callie D Fitness), a NASM-Certified
Personal Trainer, former triathlete, and swim parent.