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

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Dude's Dad
6 years ago

Does this guy sound like the Rock to you?

6 years ago

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 …

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