HTX Swims | Dryland Coach

01 / SET YOUR SESSION

Season planWorkout date Use planned block, focus and volume

Uncheck to use your manual goal and phase. Equipment, timing and swim demand below apply to every session.

What are we working on?

Describe your goal Recognizes upper/lower body strength, explosive movement, core/abs, shoulder mobility, flexibility, balance, coordination and recovery. Combine focuses with “and.” Equipment, age and time use the controls below.

Prompts use keyword matching. Check the recognized focus before building.

Training groupYoungest age

DurationTraining goal

Where in season?

When?

Swim session demandEquipment & facilities available

“Bands” means light exercise bands for shoulder preparation; pull-up assistance bands are a separate option. Include swimmer-focused lifts (coach supervised)Lifts use suitable light resistance or assistance and up to 3 circuit rounds. Match equipment and age; select Strength, Upper Body Strength, Lower Body Strength or Balanced for lift emphasis. Omitted in easy sessions and Competition Phase. No jumping / low impact Meet within 48 hours / easy session

Loading exercise review status…

Uses Approved exercises and preset rules. Session timing, age tags and doses are prototype coaching selections; review before use.

02 / YOUR SESSION

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Make every minute count.

Choose your group, focus and equipment.
Your timed session will appear here.

PLAN THE SEASON / TRAIN WITH PURPOSE

Build toward your championships.

Set the dates. Shape the blocks. Keep the coach in control.

01 / YOUR GROUP & DATES

Season setup

Plan nameGroup name

Season startYoungest age

Dryland experience

Mid-season championships (optional)

First race dayLast race day

Meet priorityReduce workload before meet (days)

End-of-season championships

First race dayLast race day

Meet priorityReduce workload before meet (days)

Weekly dryland schedule · choose 1–4 days

Minutes per session

Equipment profile

Include coach-supervised lifts when the block allows No jumping / low impact

These are editable HTX planning defaults, not automatic load prescriptions or a guarantee of peak performance. No automatic increases in weight. Match the plan to pool workload, readiness and your coaching judgment.

02 / WEEKLY TRAINING MAP

Your dates become a progression.

Add your season and championship dates to see foundation, strength, power, preparation and recovery blocks.

Meet windows take priority over weekly edits. Daily swim timing and fatigue limits still apply.

THE HTX EXERCISE BANK

Find the right movement.

Your 2026 dryland program plus swimmer-focused strength additions.

Only Approved exercises are used in new workouts and guided mobility sections. All entries start as Needs Review until the owner confirms them. Archived exercises stay in the library for reference. Age and equipment tags are coaching selections. HTX athlete illustrations and external video demonstrations are available in exercise details. Videos may show a base movement; read the variation note. Click an exercise for full instructions.

YOUR SESSION NOTEBOOK

Ready for another round.

Saved on this browser only. Export JSON to keep a portable copy.

Better movement.Stronger swimmers.