Enter your weekly pool distance (metres), primary stroke and weeks until your target meet to calculate the optimal number of dryland gym sessions (1 to 3/week), working sets per movement, shoulder prehab ratio, and 24-hour sprint spacing rules.
Core Equation & Guard-Rail
Pool > 35km/wk = 2 Dryland Sessions · Pull : External Rotation = 1 : 1 · Sprint Buffer ≥ 24h
High-volume swimmers accumulate thousands of internal-rotation shoulder strokes per week. Every heavy vertical pull set in the gym should be paired 1:1 with scapular upward rotation and external rotation work.
Methodology, Guides & Coaching
3 / week
4 working sets / lift
1 : 1 Ratio
External rotation balance
≥ 24 Hours
Lat pull-down power, scapular upward rotation & streamlined core tension
General fitness and training estimates only. Not medical advice.
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Pool > 35km/wk = 2 Dryland Sessions · Pull : External Rotation = 1 : 1 · Sprint Buffer ≥ 24h
High-volume swimmers accumulate thousands of internal-rotation shoulder strokes per week. Every heavy vertical pull set in the gym should be paired 1:1 with scapular upward rotation and external rotation work.
General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.
Verified Literature
When strength and endurance share a week we space and shape them using this meta-analysis, so one goal never quietly eats the other.
Wilson, J.M., Marin, P.J., Rhea, M.R., Wilson, S.M.C., Loenneke, J.P. & Anderson, J.C. "Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises." Journal of Strength and Conditioning Research, 2012;26(8):2293-2307. doi:10.1519/JSC.0b013e31823a3e2d
View the sourceHow your loads, sets and rest periods step up across a training block follows the American College of Sports Medicine's progression model for healthy adults.
American College of Sports Medicine. "American College of Sports Medicine position stand. Progression models in resistance training for healthy adults." Medicine & Science in Sports & Exercise, 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670. Widely cited as Ratamess, N.A. et al., 2009, after the writing group's lead author.
View the sourceMore quality sets generally means more muscle, and this meta-analysis is why your weekly volume grows deliberately rather than all at once.
Schoenfeld, B.J., Ogborn, D. & Krieger, J.W. "Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis." Journal of Sports Sciences, 2017;35(11):1073-1082. doi:10.1080/02640414.2016.1210197
View the sourceDeep-Dive Training Guides
Automatic Tracking & Adaptation
Inside Pelaris, you never need to punch numbers into a spreadsheet. Every logged set, run and check-in updates your estimates automatically and adapts next week’s sessions.
Hybrid & Sport
Concurrent Training Scheduler
Build a hybrid lifting and cardio week that limits the interference effect with 6-hour same-day gaps and 48-hour buffers after heavy lower-body days.
Hybrid & Sport
In-Season Match-Day Planner
Map in-season gym sessions around Saturday or Sunday fixtures (MD-4 heavy lift, MD-2 neural primer) for AFL, Rugby, Netball, Football and Court sports.
Hybrid & Sport
HYROX Pace & Split Calculator
Calculate your HYROX compromised 1km run pace, Roxzone transition budget and target station splits across all 8 runs and 8 functional workout stations.
Swimmers logging under 30,000 metres per week often do well on 3 dryland sessions per week in the off-season and pre-season. Above 35,000 metres per week, 2 focused heavy or explosive sessions help protect recovery and water feel. These are coaching rules of thumb, so adjust to how you feel.
Begin reducing dryland volume 3 to 4 weeks out (-30% sets), drop to 1 low-volume neural maintenance session 10 to 14 days out, and cease heavy eccentric lifting 7 days before race day.
Tired lats and teres major can change catch mechanics and elbow height in the water, which can make fast pace work feel clumsier, so leave a day between heavy pulling and sprint sets where you can.