Swimming Dryland Training in Palau

Swimmers get faster in the pool, but a lot of what limits them is built on land. Maddy's dryland programming develops the qualities water cannot load well: pulling strength for the catch, trunk stiffness that holds body position when fatigue sets in, hip and ankle mobility for streamline and kick, and leg power for starts and turns. Shoulders get particular respect — swimming already provides enormous pulling volume, so the dryland plan balances it with rowing patterns, external-rotation work, and pressing progressed conservatively rather than piled on top. Sessions are short by design, twenty to forty minutes, because the pool is the priority and dryland exists to serve it. Your squad schedule and weekly metres are counted before a single set is programmed. Check-ins track how land work is landing next to swim training, and the block adjusts when taper or competition weeks arrive.

Pick your city in Palau

Every Palau city we cover is in the list below — each one gets its own computed class timetable.

Live-class timetable in Palau (Ngerulmud) local time

Every time below is computed for Palau (Ngerulmud)'s own timezone (Pacific/Palau), daylight-saving aware, for the week of 6 Sep 2026. Classes stream live from India (IST) — you join from Palau (Ngerulmud) with nothing to convert.

16 live sessions per week. Indicative schedule v1 — the exact class calendar and joining details arrive after your Body Scan. When a class crosses midnight IST, the local weekday shown is the day it actually lands in Palau (Ngerulmud).

The method — how Maddy coaches this

• Pulling strength and trunk stiffness trained on land, where load can be measured and progressed.
• Shoulder balance built in: rowing patterns and rotation work to offset the pool's one-way volume.
• Leg power for starts and turns — jumps and loaded lower-body work in small, sharp doses.
• Hip and ankle mobility programmed for streamline and kick, not generic stretching.
• Short sessions, 20–40 minutes, scheduled around your metres — the pool stays the priority.

Who this is for:

• Competitive and masters swimmers whose squad covers the water but leaves land work unstructured.
• Triathletes and fitness swimmers who want stronger pulls and better body position without wrecking recovery.

What it costs in Palau

Prices are billed in INR. Local figures are approximate conversions at mid-market rates (). Checkout runs in INR from the plans page — international cards work normally.

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