A Land-Based Mobility, Flexibility & Strength Routine for Swimmers

DRYLAND MOBILITY BUILDER

A Land-Based Mobility, Flexibility & Strength Routine for Swimmers
Swim better, injury-free — starting on dry land

A simple, structured routine you can do before or after training to build the mobility, flexibility, and supporting strength that actually shows up in the water. It targets the three areas that most directly affect stroke length, rotation, and injury resilience: the shoulders, thoracic spine, and hips.

This program is for you if:

• You want longer, more efficient strokes without forcing extra effort
• You feel tight or restricted through your shoulders, upper back, or hips
• You want to reduce your risk of common swimmer overuse injuries
• You’re looking for a quick pre- or post-session routine, not a separate gym program

What’s included:

• A structured mobility, flexibility, and strength routine targeting shoulders, thoracic spine, and hips
• Clear, simple movements you can do pre- or post-training, no gym required
• Designed to directly support stroke length, rotation, and injury resilience
• Delivered as an instant-download PDF — use it as a standalone routine or alongside any training program

Coached by 28 years of experience. Built by Paul at Aces Swimming, who has coached national age group champions and state record holders. This routine reflects the same land-based prep used with competitive swimmers, simplified into a program any swimmer can follow.