How To Train In The Gym To Swim Faster In The Pool

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Cam McEvoy, the fastest 50 freestyler in history, can do pull-ups with 70kg added to his body weight. Here's the out-of-water routine that turns dryland strength into real speed in the water.
In this video, I'm breaking down dryland training for swimmers using shoulder mobility, full-range and weighted pull-ups, explosive banded pulls and a streamline core circuit, so you can build a swimmer's body and swim faster.

1:00 – Shoulder Mobility
1:50 – Dead Hang
2:19 – Full-Range Pull-Ups
3:18 – Weighted Pull-Ups
4:30 – Train Your Brain
5:30 – Explosive Pulls
6:34 – Streamline Position
7:11 – Swimmer Core Circuit
8:50 – Putting It All Together

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✔ Shoulder mobility and scapula drills to warm up like a swimmer
✔ Why the dead hang comes first if you can't do a pull-up yet
✔ The full-range pull-up fix most people miss
✔ How weighted pull-ups build pulling power, and why form beats reps
✔ Training your brain to fire fast: athletic strength vs. bodybuilding
✔ Explosive banded pulls for more power in the water
✔ A streamline core circuit

MySwimPro is the #1 fitness app for swimmers in the world! MySwimPro is a personal coach that helps swimmers in more than 180 countries improve their performance and health by delivering personalized training plans, workouts, technique videos, and analytics. Available on iPhone, Android, Apple Watch, Garmin, and Wear OS smartwatches.