The
Shipyard
Championships are won in the water. But champions are built on land. The Shipyard is Expression Swimmers' dryland conditioning program — resistance bands, bodyweight training, and the discipline to do the work nobody sees.
What Happens
Out of the Water
Matters.
The Shipyard is a structured dryland training program designed specifically for swimmers. It uses resistance bands and bodyweight exercises to build the strength, stability, and mobility that directly improve in-water performance.
Unlike generic gym training, every exercise in The Shipyard is chosen for its direct transfer to swimming mechanics. The movements mirror the demands of the water — so every rep makes you a better swimmer.
The program is integrated into the competitive squad training schedule and is available to all Expression Swimmers athletes.
Four Pillars of Dryland Training
Explosive Power
Resistance band training builds the fast-twitch muscle activation that translates directly to faster starts, turns, and underwater phases.
Core Stability
A strong, stable core is the engine of every stroke. Bodyweight exercises develop the rotational strength and anti-rotation control that swimmers need.
Injury Prevention
Dryland work strengthens the shoulder girdle, hip flexors, and posterior chain — the areas most vulnerable to overuse injuries in competitive swimmers.
Postural Strength
Swimmers spend hours in a horizontal position. Dryland training corrects the postural imbalances this creates, keeping athletes healthy and performing.
Three Progressive Phases
Train Harder.
Swim Faster.
The official Expression Swimmers Training App puts The Shipyard programme in your hands. Three progressive phases, 20+ coach-approved exercises, a badge system, XP levels, and streak tracking — built for swimmers aged 10–16.
Cancel anytime · For Expression Swimmers athletes
Earn achievement badges as you progress
7-day streaks unlock exclusive rewards
Earn XP every session, level up your swimmer
Coach-approved, phase-locked exercise library
Ready to Join the Squad?
The Shipyard is part of the Expression Swimmers competitive squad program. Contact Charlene to find out more.