Focus on the basics, form first, that’s the Protea way.

Dryland Training at Protea
Dryland is where swimmers build the strength, stability, and coordination that carry into every stroke in the pool. It teaches body control and the core fundamentals that protect young athletes as they grow. It also pushes adults toward their performance goals by reinforcing the fundamentals of core stability, flexibility, and mobility. Our philosophy is simple: keep it safe, systematic, and effective.

Dryland is an important part of a swimmer's development because it builds strength, mobility, and posture without overloading the body with heavy weights. The focus is on core strength and controlled movements, creating safe habits and protecting athletes from injury. By learning proper body position in every exercise, swimmers develop confidence, discipline, and the foundation to handle greater challenges as they mature.

What a Dryland Workout Looks Like at Protea
Workouts begin with an active stretching warm up that includes arm and leg swings and simple active movements like jumping jacks. We then move into running or cycling paired with core work. Athletes rotate through planks, bird dogs, wall sits, and other exercises designed to build cardio capacity and core strength. Each session is structured to improve stability, posture, and endurance while keeping the body healthy and balanced. Passive stretching is saved for the end of the workout. At Protea Swim Company we emphasize the basics and teach a stretching routine that every participant can carry into their daily life.

Let’s Get Started
I provide flexible training sessions at your home or in public areas like parks. I travel with equipment to deliver a personalized experience for any athlete. Whether you are an adult preparing for a triathlon or a young swimmer building strength, every session is tailored to your goals. Each workout combines stretching, cardio, core work, and plyometrics to support long term growth and keep training fun. It is a safe, structured way to add cross training to your routine while staying healthy and balanced.