💪 🏋️‍♂️ Strengthen Your Swim Stroke on Land

The 30-minute L.I.S.T Routine That Makes a Real Difference

Hey Swimmers,

Ever wished you had more time to train—but knew realistically you weren’t going to find another three pool sessions a week?

You’re not alone. I remember being halfway through my first 10km swim of the last season here in Perth and feeling envious of the younger swimmers around me, flying ahead with what must have been ten sessions per week. With a young family and full-time job, I simply couldn’t match that volume.

But here’s what I realised: if I couldn’t swim more, I had to train smarter. That meant getting more out of the time I already had—in and out of the water.

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A Smarter Way to Use Your Time

For most busy swimmers, two things make a massive difference:

1. Planning training more efficiently

2. Using any additional time as effectively as possible

If you can squeeze out just one extra hour per week—perhaps swapping out a TV show or late-night scroll—what should you do with it?

If you’re not in a position to swim more, land-based training becomes your secret weapon. But we’re not talking about adding everything at once—yoga, pilates, gym, mobility, strength. That’s a fast track to overwhelm.

Instead, we recommend one simple principle: do what supports your swimming, keeps you injury-free, and improves your feel for the water.

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🏋️‍♂️ Dryland Training for Swimmers & Triathletes on the GURU

In today’s blog we’ll share with you a super-simple go-to routine that you can use to improve your swimming on the deck or at home using the L.I.S.T principle of Loosening, Injury Prevention, Stretching & Theraband Drills.

If you’d like a fuller routine showcasing all of our detailed physio-led videos with Michelle and Jana as they show you how to go through each exercise safely and smoothly, please check them out within the GURU. Some of the exercises are available on our low-cost “Understanding” level (see pricing here in your region) and all of them are on our premium “Routine” level (see pricing here in your region). You can get a FREE 7-day access to the Routine level to watch great instructional videos like this one below:

Not keen on joining the GURU? No worries, here’s the simplified L.I.S.T sequence for your reference:

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The LIST Routine: One Hour a Week, Big Returns

We’ve developed a simple land-based routine that:

• Reduces injury risk

• Improves posture and flexibility

• Builds functional strength for swimming

• Enhances stroke mechanics through better proprioception

All you need is a towel, a Theraband, and 10–12 minutes four or five times a week.

Use the acronym LIST to remember the four components:

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🟢 L – Loosening

Purpose: Improve upper back and shoulder mobility

How:

• Arm swings (forward/back, side to side, overhead)

• Gentle arm circles

• Full-stroke mimicking in front of a mirror or window

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🔵 I – Injury Prevention

Purpose: Strengthen rotator cuff and scapular stabilisers

How:

• External Rotations (with Theraband): 2–3 sets of 15 reps each arm

• Upright Rowing (with Theraband): 2–3 sets of 15 reps

Focus on posture—shoulders back, chest forward. Draw the shoulder blades together and down with each movement.

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🟡 S – Stretching

Purpose: Counteract poor posture and enhance shoulder range

How:

• Pectoral Stretch: Elbow at shoulder height against door frame; draw blades back

• Upper Thoracic Stretch: Lie back on rolled towel; arms extended into “snow angel” movement (15 reps)

Hold each stretch for 12–15 seconds before a swim; 20–30 seconds post-swim.

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🔴 T – Theraband Stroke Drills

Purpose: Improve catch awareness and develop proprioception

How:

• High Elbow Catch Drill: Pull from extended reach with elbow high (15 reps each side)

• Tricep Press Drill: Fold forward, press back from elbow (15 reps each side)

Perform both for 2–3 rounds, slowly and with control. These mimic the feel of the catch and press-back phases of the stroke.

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Final Word: Less Time, Better Results

Most of us aren’t going to swim 10 sessions a week. But that doesn’t mean we can’t improve. If you use your time wisely—especially with a short, targeted land-based routine like this one—you’ll feel stronger, swim with better form, and stay injury-free longer.

Next week, we’re heading back into the water to explore kicking technique—why many adult swimmers struggle with it, and what you can do to improve propulsion without wasting energy.

Thanks for reading, your coach, Paul.

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🌊 All Aboard! Swim Croatia 2025 with Coach Lorna 🇭🇷

Embark on a unique open water swimming adventure along the stunning Dalmatian Coast, guided by newly certified Swim Smooth Coach Lorna (Los Angeles, USA).

🗓 Dates: 7th – 14th September 2025
💲 Price: $3,000 USD per person (double occupancy)
📍 Route: Dubrovnik to Split
🚨 Availability: Only 6 spots remaining!

What’s Included:

• 7 nights aboard a fully air-conditioned yacht with private en-suite cabins

• Daily open water swim coaching with video analysis (drone & kayak footage)

• 7 breakfasts, 6 lunches, and 1 dinner

• Free Wi-Fi, luggage handling, and port fees

• Daily cabin service with mid-cruise linen change

Not Included:

• Flights, travel insurance, evening meals, guided tours, transfers, national park/museum entrance fees, drinks, and crew tips

This is more than just a swim camp—it's a week of exploration, connection, and rejuvenation in one of the world’s most beautiful coastal regions.

📩 Reserve your spot today:

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Montenegro 21-17 September 2025

Can’t make Croatia or even fancy staying on for our 6-night Swim Smooth Experience in Montenegro the week later?