22 Jan 2026 1 min read

Warm-Up to Swim?

APX MVMT | Join the community redefining how swim teams approach dryland and strength training.

With my swimmers, dryland isn't random. It's part of the program.

Every practice starts with WUTS—Warm-Up To Swim. At this point, it's baked into our DNA. Not a special occasion. Not when the pool's closed. Every day.

This one shift cut out so much junk yardage. Instead of sleepwalking through 800 yards of warmup, my swimmers show up to the blocks ready. Warm. Activated. Moving with purpose.

Here's what that looks like: 15 minutes of dryland before anyone touches the water. Movement prep. Activation work. Getting their bodies ready to actually work.

The result? When they dive in, they're not spending the first 15 minutes waking up. They're ready from the jump.

Two to three days a week, we layer in strength work based on where each group is at. My younger kids aren't doing what my high schoolers do—that'd be stupid.

For my 12 & unders? Learning to control their own body in space. Building functional movement patterns. Push, pull, squat, hinge, lunge, core, jumping. And a few games thrown in—they're kids.

Here's an example:

Coordination

FWD/BKWD Jog
Side Shuffle
Carioca
FWD/BKWD Skip or Super Mario Jumps
Lunge and Twist
Bunny Hops
Broad Jumps

Tabata Circuit (20s work / 10s rest) x 12

Squat Jumps
Push-Ups
V-Ups

Older swimmers? We progressively load those same patterns. Add complexity. Build off the same foundation.

The key? It's consistent. Not heroic. Not flashy.

The result? My swimmers are building real athleticism. They're stronger. More durable. Faster at meets.

JOIN THE COMMUNITY REDEFINING HOW ATHLETES AND TEAMS APPROACH ATHLETIC DEVELOPMENT.

Move. Improve. Repeat.