8 Weeks, 2x per week
Two short dryland sessions a week to keep your shoulders healthy and your stroke strong.
Swimmer's Shoulder builds the rotator cuff and scapular control that protect against the sport's most common injury. Dryland Pull Strength develops the pulling power and trunk stability behind an efficient stroke.
The schedule places one session early in the week and one later (Monday and Thursday) so each gets a fresh day. Both need minimal equipment and progress automatically as you get stronger. This supports your swimming. It is not a replacement for time in the water.