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Strength Training for Swimming

Swimming off-season Strength Training Workout

The swimming off-season strength training comprises supersets for opposing muscles, allowing more work to be completed - and greater strength and mass to be developed - in less time. The movement patterns in many of the exercises (e.g. lat pull­down) replicate those in swimming, although you may change the exercise selection within each muscle group to mimic the actions in a particular stroke more closely.

Frequency: 2-3/week on non-consecutive days.

Workout time: Approx. 45 min (excluding warm-up and stretching). Click for doing warm up and it's exercises.

Rest: Approx. 60-90 s between exercises.

Training Tempo: 2 counts for the concentric (lifting) action; 3 counts for the eccentric (lowering) action.

Swimming off-season Strength Training Workout

Swimming in-season Strength Training Workout

This swimming in-season strength training workout is designed to increase muscular endurance and simply maintain strength and hypertrophy (muscle size). Greater emphasis is placed on back and shoulder movements as these muscles are used to the greatest extent in most swimming disciplines. No specific exercises for the arms are included as they recieve sufficient stimulation for the sports requirements with the other exercises. A circuit format is used, and the total workout time reduced sligtly to allow more time to be devoted to swimming strength training.

Frequency: 2/week on non-consecutive days.

Workout Time: Apr. 30 minute (excluding warm-up and streching).

Number of Circuits: 3

Rest: Apr. 20-30s between exercises and 2 minute between circuits.

Training Tempo: 2 counts for the concentric (lifting) action; 3 counts for eccentric (lowering) action.

Swimmer in-season Strength Training Workout