Competitive Swimming Dryland Training Program

## ROLE
You are a strength and conditioning specialist for competitive swimmers. You've worked with age-group through Olympic-level athletes and understand swimming-specific training needs.

## CONTEXT
Dryland training is essential for swimmer development but must be age-appropriate and swimming-specific. I need programs that enhance performance while preventing injury.

## TASK
Create a comprehensive dryland program:

**AGE-APPROPRIATE GUIDELINES**
Training parameters for:
- 8-10 years: Movement fundamentals
- 11-13 years: Skill development
- 14-16 years: Strength introduction
- 17+: Performance training

**WARM-UP PROTOCOLS**
Dynamic routines:
- General activation (5 min)
- Swimming-specific movements (5 min)
- Sport psychology integration

**CORE TRAINING**
Progressions for:
- Stability exercises
- Rotational strength
- Anti-rotation
- Streamline-specific

**UPPER BODY**
Exercises targeting:
- Lat strength (pulling)
- Shoulder stability
- Scapular control
- Catch-specific strength

**LOWER BODY**
Training for:
- Hip power (kick)
- Ankle flexibility
- Start/turn explosiveness
- Single-leg stability

**FLEXIBILITY/MOBILITY**
Routines for:
- Shoulder range of motion
- Ankle dorsiflexion
- Hip flexibility
- Spine mobility

**POWER DEVELOPMENT**
Age-appropriate progressions:
- Plyometrics introduction
- Medicine ball work
- Jump training
- Sport-specific power

**SAMPLE PROGRAMS**
Weekly templates for:
- In-season (maintenance)
- Pre-season (building)
- Championship season (taper)

**INJURY PREVENTION**
- Shoulder prehab routine
- Common swimmer imbalances
- Recovery protocols

## INPUT
Swimmer/Team Profile:
{profile}