Swimming Training

With a swimming training program, the exercises you use out of the pool are almost as important as your training in it! Find some great ideas for swim training exercises with our help.

 

LOWER BODY AND ABDOMINAL WORKOUT

Use this lower body circuit, which has been taken from our home workout section - there is a suitable weights training program available in the members area, along with a number of abdominal training programs for all levels.

You should spend time stretching prior to performing any of these workouts, and certainly prior to your swimming sessions, as having a greater range of mobility will increase both the power and effecency of your stroke. For this reason we have designed a dedicated stretch routine for swimmers within our members area.

If you click on any of the images, it will give you a full explantion of how to perform the exercise, as this is a sample of the work taken from our members area.
 

SIDE LEG RAISE
(BL -BOTH LEGS)

WALL SQUAT

TOE TOUCH OPPOSITE HAND
(BL)

1 LEG SQUAT
(BL)

STATIC ADDUCTORS
(BL)

PULSING HIP EXTENSION
(BL)

PULSING ABDUCTORS
(BL)

BENT LEG SIDE RAISES
(BL)

MOVING SQUATS

DEEP SQUATS

FRONT RAISED LUNGE
(BL)

STANDING REAR SQUAT
(BL)

Aim to work through all 12 exercises - giving yourself enough rest between each exercise so that you can perform the next. Look at working for a total of 45 - 60 seconds for each exercise, with a minimum of 15 seconds rest, then repeat the next exercise for 45 - 60 seconds until all exercises have been completed.

Once you have completed all 12 exercises walk around for 1 minute to enable the heart rate to come down gradually, taking in some water if you need it, then repeat all the exercises again for a further 45 - 60 seconds with 15 seconds rest between exercises.

Remember the secret to fitness is consistency and variety - so keep up the good work.


Remember strength training is one aspect to improving your swimming, however the key area is technique. If possible either get a coach to analysis your stroke, or have a colleague video you swimming, so you can see what you're doing wrong.
 

 

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