Learn the movement
Your coach selects an exercise and starting level you can control. Practice and coaching may come before a full set.
DRYLAND TRAINING · ATHLETE OVERVIEW
One good set. Every repetition matters.
The 1x20 framework uses one coached set of up to 20 quality repetitions for several full-body exercises. Twenty is a destination—not permission to keep going after your position, breathing or comfort changes.Build quality repetitions
Use a controlled lowering phase, stable position and smooth return. Stop when your coach ends the set or the movement standard changes.
Progress gradually
Load does not rise automatically. Your coach reviews repeatable technique, recovery and your swimming schedule first.
WHAT TO EXPECT
A full-body general-preparation session
Your session may include a squat, hinge, split-stance movement, push, pull, trunk-control exercise and lower-leg work. Exercise choices differ between athletes because bodies, experience and restrictions differ.Your log is not a ranking.
The exercise, load, repetitions, effort rating and technique note help you and your coach plan the next session. Results should not be used to rank teammates or define swimming potential.