THE ULTIMATE SWIMMING WORKOUT YOU CAN DO WITHOUT EVEN TOUCHING THE WATER
Perfect For Swimmers & Triathletes
GET YOUR FREE NZ$99 STRETCH CORDS WITH YOUR FREESTYLE STRENGTH PROGRAM
TOP 10 BENEFITS OF DRYLAND SWIMMING
Improved Power & Speed in The Water
Strength training develops the ability to generate force quickly. Stroke cadence or turnover is an important aspect in improving your freestyle but we must do this without a decrease in pressure.
Better Stroke
Efficiency
Stronger muscles allow swimmers to maintain proper technique under fatigue. This results in more efficient movement through the water and better energy conservation.
Injury Prevention
Dryland exercises target stabilizing muscles such as the rotator cuff, hips, and core. This helps protect against common overuse injuries in swimmers.
Increased Muscular Endurance
Strength workouts support muscular endurance, helping swimmers maintain consistent effort and form across longer distances or tough intervals.
Enhanced Core Stability
Core-focused training improves posture, balance, and body alignment in the water, contributing to streamlined, efficient swimming.
Improvements in Stroke Balance &
Coordination
Functional strength movements improve full-body control. This helps swimmers with stroke timing, body rotation, and overall stroke flow.
Faster Recovery From Demanding Pool Workouts
Stronger, well-conditioned muscles recover more efficiently, allowing swimmers to handle greater training loads with less downtime.
Variety Adds Mental Stimulation to Training Routines
Seeing strength gains out of the water can translate to increased self-belief in the pool. This mental edge can boost performance in both training and competition. Also the variation in training adds mental stimulation to the training process.
Complements Aerobic Training in the Pool
Dryland strength training targets muscular and neuromuscular systems that are not fully developed through swimming alone. This adds a valuable layer to overall swim fitness and supports higher-intensity aerobic efforts in the water.
Stroke Checkpoints That You Can See & Develop Through Repetition
Dryland training helps isolate and reinforce key stroke movements such as catch position, pull mechanics, and body alignment. Practicing these movements with resistance and visual feedback leads to more consistent execution in the pool.
ATHLETE'S TESTIMONIAL
Robert Schrey
"I’ve been completing 2 dryland stretch cord sessions per week for the past 8 weeks - from Boost Coaching.
Early on I experienced some soreness in one shoulder but then when following on with a 1:1 session with Andrew I changed my position a bit and that sorted it out.
Thanks Boost Coaching."
Shayne Cunis
"Often you cannot swim – travel, injury or lockdown. Andrew’s dryland swim sessions provide a solution for this, and they are also done in a way that they are enjoyable, challenging and delivering benefits.
Having done the programme for 7 weeks during lockdown, I feel stronger and have worked a number of muscle groups that have had 50 years of inactivity.
Alan Barnes
"As a new swimmer I've found the Boost Coaching land based exercises particularly helpful in getting a better understanding of the catch position and the use of the forearm in the swimming stroke.
The land based exercises also provide some good specialist strength work that I think will be beneficial to my swimming.
Highly recommended."
Richard Cook
I've been doing Andrew’s online dryland paddle swim sessions for 2 months. They’ve added variety to my training and are more challenging than expected.
Each 40-minute session is easy to set up and delivers a solid upper body and core workout—arms burn, sweat flows. I highly recommend it to anyone looking to diversify or enhance their triathlon training.
TRUTHS OF DRYLAND
I am going to be honest with you the dryland workouts aren't an absolute replacement to swimming if you can't get to a pool but they will help
You will build your swimming strength to support your ability to swim with better form for longer when you are back in the pool.
The people that are doing dryland workouts NOW are making gains specific to their swimming while you are relying only on swimming.
The real benefit will come if you can combine a strength program alongside your swimming. That is the aerobic conditioning component that dryland doesn't quite compete with.
So when you get back to the pool keep this up!
BECAUSE
If you want to keep up with the field or start to improve you have to do things differently in order to better yourself.
At the back end of a swim whether it is 100m, 400m,1500m or 3.8km you want to your form to hold together.
We all know there is different energy systems that we'll use in the event duration but again we need to consider your ability to hold the intensity.
When you get tired your body will look for the path with the least resistance, so you are more likely slow down if you don't have
the physical strength or muscle memory to hold form.
So for you and your goals, define what you want!
Do you want to do it better, then you need a program and a process and get the results.
You are the one that has to look at the results sheet and whether you are targeting a personal best, age group or professional podium - do you want to look at those results and say,
If only.........
COACH ANDREW MACKAY
ATHLETE'S TESTIMONIAL
Caroline Kennedy
"I participated in Andrew's online dryland swim sessions 3 times a week and found the variety helpful for my swimming, fitness, and strength, especially in the core and arms. I learned great technique tips and found seeing my swim strokes on screen very helpful.
They’re especially useful when traveling. I’ll definitely keep mixing pool and dryland sessions. Highly recommended for improving fitness, technique, and swimming strength from home."
Tony Frost
“The very worst thing for me as an older athlete is having to rebuild swim strength after a long layoff but I’m allergic to the gym and any form of strength work.
The lessons are challenging physically but are so clearly explained and demonstrated that I didn’t need to think.
Now that I am back in the pool I am ahead and progressing faster than before - it’s very noticeable these workouts have made a difference”
Hilary Robotham
I got in the pool on the 18th May after 8 weeks of virtual dryland sessions with Andrew and I’m happy to report that while I haven’t got any faster in the water I do feel stronger than I probably ever have been.
Andrew’s sessions have definitely kept me on track so I’m so glad I did them – and they’re a good challenge."
Kristin Paddy
"I found the dryland swimming sessions really helpful. Being able to work on this range of motion and feet tension from the stretch cords in the right places was really helpful and I felt a lot of strength gained.
I used to find my rotater cuff would click when beginning these kinds of exercises, but as I completed more sessions and gained strength, I noticed a difference.
The challenge within the sessions was good, manageable but really fatiguing on the arms which I believe will be so helpful for swimming."
WHAT ARE YOU GETTING?
Once you are inside you'll have...
Getting Started Information, this includes.
1. What you need to get started and things to think about
(basic stuff)
2. Athletic License and making good training decisions
3. Equipment - set-up advice
4. Private Coach-Led Community – Freestyle Fusion
5. Additional support options
Then you have the Workouts Sessions
✅ There is a warm-up and warm down video
✅The actual workout library has 19 sessions the first block of sessions you'll have instant access to is three of these workouts
✅The sessions are approx 40-45min long
✅A little Pop-up screen will appear with what the exercise is and usually a quick explanation
✅You just have to listen and follow along to the workout
Remember...
✅I am not there holding your hand for the session so if you can only do an exercise for 20sec not 30sec then take the 20sec and bank a bit of extra rest - you'll get better and strong as you go along!
✅ I want these to be great workouts you'll enjoy doing but when you follow these sessions sometimes you need what I call "Athletic License" which means your ability to make the right exercise decisions for you during the session.
POP UP SCREEN INSTRUCTIONS
Simple to follow workouts with instructions that you’ll hear from ‘me’ the coach and pop up instructions too.
SIMPLY FOLLOW THE VIDEOS
The videos work on all devices so you can use your mobile phone, tablet or PC. So simply press play and follow along.
MEMBERSHIP PLATFORM
✅ You have your own personal membership entry
✅ Track your progress with the workouts you've completed
✅ Save your favorite workouts
✅ Works perfectly on all devices with options to fit to screen, cast it to your TV etc.
ONE TIME PAYMENT OF $188
You will get Immediate membership access to 19 structured workouts WITH POP-UP GUIDES
PLUS another 21 LIVE workouts that you can follow along to
Technique video to ensure you are executing your actions with the right form
Purchase 1:1 Sessions with Coach Andrew Mackay to support your technique & execution
Resources and information to help guide you through your set-up to get started.
Your own private membership portal to track your progress
FREE NZ$99 STRETCH CORDS AVAILABLE FOR A LIMTED TIME
GET INSTANT ACCESS NOW
THE ULTIMATE FREESTYLE STRENGTH PROGRAM
YOU CAN DO WITHOUT EVEN
TOUCHING THE WATER - NZ$188
ONE TIME PAYMENT - JOIN THE COURSE ONLY
TO ACCESS THE FREE STRETCH CORDS OFFER PLEASE CLICK ON THE GREEN BUTTONS ABOVE
All Rights Reserved © 2025 Boost Coaching | Privacy Policy | Disclaimer | Refund Policy
DRYLAND SWIMMING WORKOUT
PERFECT FOR SWIMMERS
AND TRIATHLETES
GET YOUR NZ$99 FREE STRETCH CORDS WITH YOUR STRENGTH PROGRAM
TOP 10 BENEFITS OF DRYLAND SWIMMING
Improved Power &
Speed in The Water
Strength training develops the ability to generate force quickly. Stroke cadence or turnover is an important aspect in improving your freestyle but we must do this without a decrease in pressure.
Better Stroke
Efficiency
Stronger muscles allow swimmers to maintain proper technique under fatigue. This results in more efficient movement through the water and better energy conservation.
Injury Prevention
Dryland exercises target stabilizing muscles such as the rotator cuff, hips, and core. This helps protect against common overuse injuries in swimmers.
Increased Muscular Endurance
Strength workouts support muscular endurance, helping swimmers maintain consistent effort and form across longer distances or tough intervals.
Enhanced Core Stability
Core-focused training improves posture, balance, and body alignment in the water, contributing to streamlined, efficient swimming.
Improvements in Stroke Balance &
Coordination
Functional strength movements improve full-body control. This helps swimmers with stroke timing, body rotation, and overall stroke flow.
Faster Recovery From Depending Pool Workouts
Stronger, well-conditioned muscles recover more efficiently, allowing swimmers to handle greater training loads with less downtime.
Variety Adds Mental Stimulation to Training Routines
Seeing strength gains out of the water can translate to increased self-belief in the pool. This mental edge can boost performance in both training and competition. Also the variation in training adds mental stimulation to the training process.
Complements Aerobic Training in the Pool
Dryland strength training targets muscular and neuromuscular systems that are not fully developed through swimming alone. This adds a valuable layer to overall swim fitness and supports higher-intensity aerobic efforts in the water.
Stroke Checkpoints That You Can See & Develop Through Repetition
Dryland training helps isolate and reinforce key stroke movements such as catch position, pull mechanics, and body alignment. Practicing these movements with resistance and visual feedback leads to more consistent execution in the pool.
ATHLETE'S TESTIMONIAL
Robert Schrey
"I’ve been completing 2 dryland stretch cord sessions per week for the past 8 weeks - from Boost Coaching.
Early on I experienced some soreness in one shoulder but then when following on with a 1:1 session with Andrew I changed my position a bit and that sorted it out.
Thanks Boost Coaching."
Shayne Cunis
"Often you cannot swim – travel, injury or lockdown. Andrew’s dryland swim sessions provide a solution for this, and they are also done in a way that they are enjoyable, challenging and delivering benefits.
Having done the programme for 7 weeks during lockdown, I feel stronger and have worked a number of muscle groups that have had 50 years of inactivity.
Alan Barnes
"As a new swimmer I've found the Boost Coaching land based exercises particularly helpful in getting a better understanding of the catch position and the use of the forearm in the swimming stroke.
The land based exercises also provide some good specialist strength work that I think will be beneficial to my swimming.
Highly recommended."
Richard Cook
I've been doing Andrew’s online dryland paddle swim sessions for 2 months. They’ve added variety to my training and are more challenging than expected.
Each 40-minute session is easy to set up and delivers a solid upper body and core workout—arms burn, sweat flows. I highly recommend it to anyone looking to diversify or enhance their triathlon training.
TRUTHS OF DRYLAND
I am going to be honest with you the dryland workouts aren't an absolute replacement to swimming if you can't get to a pool but they will help
You will build your swimming strength to support your ability to swim with better form for longer when you are back in the pool.
The people that are doing dryland workouts NOW are making gains specific to their swimming while you are relying only on swimming.
The real benefit will come if you can combine a strength program alongside your swimming. That is the aerobic conditioning component that dryland doesn't quite compete with.
So when you get back to the pool keep this up!
BECAUSE
If you want to keep up with the field or start to improve you have to do things differently in order to better yourself.
At the back end of a swim whether it is 100m, 400m,1500m or 3.8km you want to your form to hold together.
We all know there is different energy systems that we'll use in the event duration but again we need to consider your ability to hold the intensity.
When you get tired your body will look for the path with the least resistance, so you are more likely slow down if you don't have
the physical strength or muscle memory to hold form.
So for you and your goals, define what you want!
Do you want to do it better, then you need a program and a process and get the results.
You are the one that has to look at the results sheet and whether you are targeting a personal best, age group or professional podium - do you want to look at those results and say,
If only.........
COACH ANDREW MACKAY
ATHLETE'S TESTIMONIAL
Caroline Kennedy
"I participated in Andrew's online dryland swim sessions 3 times a week and found the variety helpful for my swimming, fitness, and strength, especially in the core and arms. I learned great technique tips and found seeing my swim strokes on screen very helpful.
They’re especially useful when traveling. I’ll definitely keep mixing pool and dryland sessions. Highly recommended for improving fitness, technique, and swimming strength from home."
Tony Frost
“The very worst thing for me as an older athlete is having to rebuild swim strength after a long layoff but I’m allergic to the gym and any form of strength work.
The lessons are challenging physically but are so clearly explained and demonstrated that I didn’t need to think.
Now that I am back in the pool I am ahead and progressing faster than before - it’s very noticable these workouts have made a difference”
Hilary Robotham
I got in the pool on the 18th May after 8 weeks of virtual dryland sessions with Andrew and I’m happy to report that while I haven’t got any faster in the water I do feel stronger than I probably ever have been.
Andrew’s sessions have definitely kept me on track so I’m so glad I did them – and they’re a good challenge."
Kristin Paddy
"I found the dryland swimming sessions really helpful. Being able to work on this range of motion and feet tension from the stretch cords in the right places was really helpful and I felt a lot of strength gained.
I used to find my rotater cuff would click when beginning these kinds of exercises, but as I completed more sessions and gained strength, I noticed a difference.
The challenge within the sessions was good, manageable but really fatiguing on the arms which I believe will be so helpful for swimming."
WHAT ARE YOU GETTING?
Once you are inside you'll have...
Getting Started Information, this includes.
1. What you need to get started and things to think about
(basic stuff)
2. Athletic License and making good training decisions
3. Equipment - set-up advice
4. Facebook Group Link - Coaching Guidance Questions
5. Additional support options
Then you have the Workouts Sessions
✅ There is a warm-up and warm down video
✅The actual workout library has 19 sessions the first block of sessions you'll have instant access to is three of these workouts
✅The sessions are approx 40-45min long
✅A little Pop-up screen will appear with what the exercise is and usually a quick explanation
✅You just have to listen and follow along to the workout
Remember...
✅I am not there holding your hand for the session so if you can only do an exercise for 20sec not 30sec then take the 20sec and bank a bit of extra rest - you'll get better and strong as you go along!
✅ I want these to be great workouts you'll enjoy doing but when you follow these sessions sometimes you need what I call "Athletic License" which means your ability to make the right exercise decisions for you during the session.
POP UP SCREEN INSTRUCTIONS
Simple to follow workouts with instructions that you’ll hear from ‘me’ the coach and pop up instructions too.
SIMPLY FOLLOW THE VIDEOS
The videos work on all devices so you can use your mobile phone, tablet or PC. So simply press play and follow along.
MEMBERSHIP PLATFORM
✅ You have your own personal membership entry
✅ Track your progress with the workouts you've completed
✅ Save your favorite workouts
✅ Works perfectly on all devices with options to fit to screen, cast it to your TV etc.
THE KEY BENEFITS TO DRYLAND SWIM TRAINING
Improved Power & Speed In The Water
Better Stroke Efficiency
Injury Prevention
Increase Muscular Endurance
Enhanced Core Stability
Improvements in Stroke Balance & Co-ordination
Faster Recovery From Demanding Pool & Open Water Workouts
Variety Adds Mental Stimulation to Training Routines
Complements Aerobic Training In The Pool
Stroke Checkpoints That You Can See & Develop Through Repetition
ONE TIME PAYMENT OF $188
You will get Immediate membership access to 19 structured workouts WITH POP-UP GUIDES
PLUS another 21 LIVE workouts that you can follow along to
Technique video to ensure you are executing your actions with the right form
Purchase 1:1 Sessions with Coach Andrew Mackay to support your technique & execution
Resources and information to help guide you through your set-up to get started.
Your own private membership portal to track your progress
FREE NZ$99 STRETCH CORDS AVAILABLE FOR A LIMTED TIME
THE ULTIMATE FREESTYLE STRENGTH PROGRAM
YOU CAN DO WITHOUT EVEN
TOUCHING THE WATER
NZ$188
ONE TIME PAYMENT - JOIN THE COURSE ONLY
TO ACCESS THE FREE STRETCH CORDS OFFER PLEASE CLICK ON THE GREEN BUTTONS ABOVE