We are independent & ad-supported. We may earn a commission for purchases made through our links.
Advertiser Disclosure
Our website is an independent, advertising-supported platform. We provide our content free of charge to our readers, and to keep it that way, we rely on revenue generated through advertisements and affiliate partnerships. This means that when you click on certain links on our site and make a purchase, we may earn a commission. Learn more.
How We Make Money
We sustain our operations through affiliate commissions and advertising. If you click on an affiliate link and make a purchase, we may receive a commission from the merchant at no additional cost to you. We also display advertisements on our website, which help generate revenue to support our work and keep our content free for readers. Our editorial team operates independently of our advertising and affiliate partnerships to ensure that our content remains unbiased and focused on providing you with the best information and recommendations based on thorough research and honest evaluations. To remain transparent, we’ve provided a list of our current affiliate partners here.
Fitness

Our Promise to you

Founded in 2002, our company has been a trusted resource for readers seeking informative and engaging content. Our dedication to quality remains unwavering—and will never change. We follow a strict editorial policy, ensuring that our content is authored by highly qualified professionals and edited by subject matter experts. This guarantees that everything we publish is objective, accurate, and trustworthy.

Over the years, we've refined our approach to cover a wide range of topics, providing readers with reliable and practical advice to enhance their knowledge and skills. That's why millions of readers turn to us each year. Join us in celebrating the joy of learning, guided by standards you can trust.

What are the Different Exercises for Swimming Strength Training?

Dan Cavallari
By
Updated: May 17, 2024
Views: 5,255
Share

Swimming is a full-body sport that requires strength training and aerobic training. A core workout is a key component of all swimming strength training, as well as lower body workouts and upper body weight lifting routines. Cross training is also helpful in building cardiovascular endurance and performance, and plyometric exercises are useful for developing explosive power. Effective swimming strength training will employ the use of exercises that mimic motions performed in the pool, so cable exercise machines will be an integral part of swimming strength training. As with any other strength training programs, adequate rest is necessary to prevent injury, as is a thorough stretching routine.

Every workout should begin and end with stretches that target the legs, back, arms, and neck. Such stretching allows the muscles to prepare for the strain of swimming strength training, and it elongates the muscles, making them more flexible and powerful. Once stretching has been completed at the start of the workout, the swimmer should plan for a split workout. This type of workout allows the swimmer to target one set of muscles on the first day of exercise, then another set of muscles on the second day of exercise. The third day of exercise may target a third set of muscles, or it may repeat the day one exercises. Day three may also be used as a rest day. Such a swimming strength training routine allows for muscle recovery between days of exercise, and it also allows the workout to continue on subsequent days.

On day one, for example, the swimmer might work the arms and shoulders. Day two might focus on the quadriceps, calves, and hips. Day three might be a core workout or a rest day. Whichever one is not done on day three can be done on day four. Then the entire process is repeated. One day should be dedicated to a cardio workout, and if a pool is not available, the treadmill will work as a substitute. A lower impact choice is the exercise bike, which provides a cardiovascular workout without being overly strenuous on the joints of the legs.

All swimming strength training routines should be combined with a good diet. Athletes generally burn more calories than the average person, so a diet rich in carbohydrates and protein may be necessary. Fat intake should be limited, as fat takes much longer to digest and subsequently turn into fuel for the body. Protein can be gained from lean meats such as chicken or fish; red meat and other fatty meats should be avoided or at least limited.

Share
WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Dan Cavallari
By Dan Cavallari
Dan Cavallari, a talented writer, editor, and project manager, crafts high-quality, engaging, and informative content for various outlets and brands. With a degree in English and certifications in project management, he brings his passion for storytelling and project management expertise to his work, launching and growing successful media projects. His ability to understand and communicate complex topics effectively makes him a valuable asset to any content creation team.

Editors' Picks

Discussion Comments
Dan Cavallari
Dan Cavallari
Dan Cavallari, a talented writer, editor, and project manager, crafts high-quality, engaging, and informative content for various outlets and brands. With a degree in English and certifications in project management, he brings his passion for storytelling and project management expertise to his work, launching and growing successful media projects. His ability to understand and communicate complex topics effectively makes him a valuable asset to any content creation team.
Share
https://www.wisegeek.net/what-are-the-different-exercises-for-swimming-strength-training.htm
Copy this link
WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.

WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.