Developing Speed in Dryland

Larry Arnold has been working with the high school swimmers at Phoenix Swim Club for about a year now. Through body weight exercises, with little to no equipment, he has taught the swimmers how the body moves and operates. This exercise is a short glimpse of the hour long session that Larry does on a weekly basis.

The Davies Test has been around for a while. Larry’s version is aimed at seeing how many hand to shoulder hits an athlete can get in a minute.

Check out other SwimSwam videos featuring dryland from Larry Arnold:

Taper Dryland

You Will Love to Hate Larry Arnold

Climbing Camelback with Larry Arnold

Warm up Starts from the Ground Up

Catching Air: Dynamic Squat Jumps

Solutions to Sore Swimmer Shoulders

I also recommend giving him a follow on Instagram @larryarnoldgram and Twitter @wehatelarry. Anything else you need to know you can find at

Leave a Reply

2 Comment threads
0 Thread replies
Most reacted comment
Hottest comment thread
2 Comment authors
newest oldest most voted
Dude's Dad

Does this guy sound like the Rock to you?


This is good but they’re going for too long if the goal is for 100% speed. This is more of a speed endurance activity, so telling the athletes to get in the maximal number of reps in the time frame is a bit misleading. Notice that everyone has slowed down after about 15 seconds of work (athlete in the white shirt at the beginning is a prime example). For speed endurance athletes can go for about 1 minute 30 seconds, normally less, at about 70-80% of their maximal speed. Develop a cadence and have them stay in time with it (such as setting a BPM on a metronome). A maximal speed effort (90-100%) should be less than 30 seconds, likely… Read more »

About Garrett McCaffrey

No one lives the sport of swimming like Garrett McCaffrey. A Division I swimmer who spent 4 years covering the sport as a journalist, now coaches club swimming and competes as a masters swimmer, Garrett truly lives the sport of swimming. After graduating from University of Missouri’s award winning journalism program …

Read More »

Want to take your swimfandom to the next level?

Subscribe to SwimSwam Magazine!