Free Swimming Training Guide: Train for Results!
As a certified strength and conditioning coach, I’ve designed a straightforward and effective swimming training guide to help you achieve real results in the pool. This program is for you to use at your discretion, assuming you are healthy enough to participate.
It’s built to help you perform better and swim faster.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- Balance Power and Endurance: Successful swimming training isn’t just about building muscle. It’s about developing the power for explosive starts and the endurance to maintain speed throughout a race.
- Prevent Injuries Before They Start: The shoulder, back, and knees are highly susceptible to injury. A dedicated routine of strength training, flexibility, and proper biomechanics is your best defense. A 2022 study highlighted that up to 73% of competitive swimmers experience shoulder pain.
- Structure Your Year: Your training should change based on your competition schedule. This guide breaks down workouts for the off-season, pre-season, and in-season to help you peak at the right time.
- Modern Injury Care: While the RICE method is well-known, sports medicine now often recommends the “PEACE & LOVE” protocol for more comprehensive healing, as outlined in a 2019 editorial in the British Journal of Sports Medicine.
Introduction
Have you ever wondered what it truly takes to become a successful swimmer? It demands serious hard work and dedication. A proper swimming training plan can be intense, and if you do it incorrectly, you could increase your risk of injury and stall your progress.
This article will provide the insight you need to train effectively, stay healthy, and get faster in the water.
Physiological Aspect:
- To succeed in the pool, you need a powerful combination of muscular endurance and explosive power.
- Unlike bodybuilding, large muscle hypertrophy is not the primary goal. The focus is on creating functional strength that translates to overall speed, power, and stamina in the water. Elite swimmers focus on developing lean muscle that improves hydrodynamics, which is your body’s ability to move efficiently through water with minimal drag.
Injury Prevention
Every athlete knows that roadblocks can happen on the path to success. While we can’t plan for injuries, we can take proven steps to prevent them from occurring in the first place.
Most Common Sites for Injury:
The repetitive nature of swimming puts specific areas of your body under constant stress. Understanding these vulnerable spots is the first step in protecting them.
- Shoulder: This is the most common site, often called “swimmer’s shoulder.” The constant rotation can lead to rotator cuff impingement and tendonitis. Studies have shown this can affect over 70% of competitive swimmers.
- Back: The undulating motion of the butterfly and breaststroke can strain the lower back, while the rotation in freestyle can also cause issues if your core is not properly stabilized.
- Knee: Breaststrokers are particularly prone to knee pain due to the unique stress the whip kick places on the ligaments.
- Groin: The powerful leg movements in all strokes, especially breaststroke and butterfly, can lead to groin pulls if flexibility and strength are not balanced.
Keys to Preventing Injuries:
- Proper Warm-up/Cool-down: Dynamic stretching before you swim and static stretching after are crucial.
- Flexibility: Good range of motion in your shoulders, hips, and ankles reduces strain on your joints.
- Strength Training: A targeted dry-land program strengthens the muscles that support your joints, preventing imbalances. Focus on the rotator cuff, core, and glutes.
- Aerobic and Anaerobic Training: A balanced pool program prevents overtraining and burnout by conditioning both your endurance and sprint energy systems.
- Sport Biomechanics: Working with a coach to refine your stroke technique is one of the best ways to prevent injury. Flaws in your form create unnecessary stress on your body.
If Injuries Occur Use the RICE Method to Treat:
The RICE method is a classic first-aid treatment for acute soft tissue injuries.
- Rest: Stop the activity that causes pain.
- Ice: Apply a cold pack for 15-20 minutes at a time to reduce swelling.
- Compress: Use a bandage to apply light compression to the area.
- Elevate: Raise the injured limb above your heart to help drain fluid.
A More Modern Approach: While RICE is helpful for immediate care, many sports medicine professionals now advocate for the “PEACE & LOVE” protocol. As detailed in the British Journal of Sports Medicine, this updated acronym covers the full spectrum of recovery, from immediate care (PEACE: Protect, Elevate, Avoid Anti-inflammatories, Compress, Educate) to subsequent management (LOVE: Load, Optimism, Vascularisation, Exercise).
The Workout
Warm-Up
For this swimming training guide, always start with a light 5-10 minute dry-land warm-up. The goal is to get your blood circulating and prepare your muscles for the work ahead. This is a critical step to perform before every single workout.
Focus on dynamic movements rather than static holds.
- Light jogging or stationary cycling
- Arm circles (forward and backward)
- Leg swings (forward and side-to-side)
- Torso twists
Swimming Training Workout Program
This program is broken into phases that align with a typical competitive season. Adjust the frequency based on your personal schedule and recovery needs.
Off-Season #1 (3x week)
This phase focuses on building a solid foundation of general strength and muscular endurance.
- Standing Isometric Hip Flexion: 3 sets of 15 reps (develops core stability for a powerful kick)
- Wall Squat & Hold: 3 sets of 5 reps, 30-second intervals (builds leg endurance for turns and push-offs)
- Dumbbell Chest Flys: 3 sets of 15 reps (strengthens chest muscles for the pull phase)
- Straight Arm Pulldowns: 3 sets of 15 reps (mimics the initial “catch” of your stroke)
- Dumbbell Front Raises: 3 sets of 15 reps (targets shoulder muscles for recovery phase of stroke)
- Prone Reverse Flys: 3 sets of 15 reps (builds back strength for posture and a strong pull)
- Overhead Triceps Extensions (single-arm): 3 sets of 15 reps (crucial for finishing your stroke with power)
- Dumbbell Bicep Curls: 3 sets of 15 reps (supports elbow stability during the pull)
- Jackknife Crunches on Stability Ball: 3 sets of 20 reps (develops a strong, connected core)
- Oblique Crunches on Stability Ball: 3 sets of 20 reps (improves rotational power for freestyle and backstroke)
- External Rotation w/ Cable Machine: 3 sets of 15 reps (key for protecting the rotator cuff)
Off-Season #2 (2x week)
Here, we increase the intensity and focus more on unilateral movements to build balanced strength.
- Multi-Directional Lunge: 4 sets of 12 reps (improves hip mobility and stability)
- Hip Bridges: 4 sets of 12 reps (activates glutes for a stronger kick)
- Dumbbell Chest Flys (1-arm at a time): 4 sets of 12 reps (challenges core stability)
- Dumbbell Pullovers: 4 sets of 12 reps (excellent for shoulder flexibility and lat strength)
- Dumbbell Lateral Raises: 4 sets of 12 reps (builds shoulder width and power)
- Preacher Curls: 4 sets of 12 reps (isolates the biceps for a stronger pull)
- Triceps Pushdowns: 4 sets of 12 reps (complements the overhead extensions for full triceps development)
- Crunches on Stability Ball: 3 sets of 20 reps
- Reverse Crunches on a Bench: 3 sets of 20 reps (targets lower abs for a streamlined body position)
Pre-Season 5 weeks out (2x week)
The focus shifts to developing explosive power that directly translates to race speed.
- Dumbbell Chest Press: 3 sets of 8 reps (builds raw power for your pull)
- Lat Pulldowns: 3 sets of 8 reps (develops the large back muscles, your primary movers in the water)
- Dumbbell Shoulder Press: 3 sets of 8 reps (increases overhead strength and stability)
- Overhead Dumbbell Triceps Extensions: 3 sets of 8 reps
- Jackknife Crunch w/ Twist on Stability Ball: 3 sets of 20 reps
- Broad Jumps off Box: 3 sets of 10 reps (builds explosive power for starts)
- Split Jumps: 3 sets of 10 reps (improves single-leg power for turns)
- Medicine Ball Overhead Throw: 3 sets of 10 reps (develops full-body explosive force)
In-Season Maintenance (1-2x week)
During the competitive season, the goal is to maintain strength and power without creating excessive fatigue.
- Lunges: 2 sets of 12 reps
- Lying Hamstring Curls: 2 sets of 12 reps
- Dumbbell Chest Press: 2 sets of 12 reps
- Dumbbell Pullovers: 2 sets of 12 reps
- Front Raises: 2 sets of 12 reps
- Reverse Flys: 2 sets of 12 reps
Stretching
A cool-down is just as important as a warm-up. Finish every workout with static stretching, holding each stretch for 20-30 seconds. This improves flexibility and aids recovery.
- Trunk and Shoulder Stretch
- Posterior Shoulder Stretch
- Shoulder Squeeze
- Forearm Flexor Stretch
- Forearm Extensor Stretch
- Figure 4 Hamstring Stretch
- Stork Quadriceps Stretch
- Calf Stretch
- Spinal Twist
Swimming Training Guide Conclusion
It is vital throughout your swimming training to continue to work on your technique and form. As you get stronger in the gym, you will notice changes in the water. You will be able to pull yourself through the water faster and feel a more powerful push from your legs.
One thing that shouldn’t change is your biomechanics. You want to maintain the same efficient form on your dive, push-offs, and strokes.
RELATED: Family-Friendly Fitness Activities at Ocean City, MD
Continue to swim even during the off-season. It keeps your feel for the water and allows you to work on aspects of your stroke that need improvement. It is also a fantastic form of cardio.
Stick with your plan and never give up. Success comes from consistent, hard work. What separates you from the competition is your willingness to train hard and smart. Give yourself every chance to be great.
Swimming Training FAQs
How many hours a day do competitive swimmers train?
It varies by level, but elite swimmers often train 4 to 6 hours per day, 6 days a week. This is usually split between pool time and dry-land conditioning. For example, a swimmer might have a 2-hour morning practice, followed by a 1-hour strength session, and another 2-hour pool session in the afternoon.
What should I eat before swimming training?
Focus on easily digestible carbohydrates for energy about 1-2 hours before you swim. Good options include a banana, a small bowl of oatmeal, or a piece of toast with jam. Avoid heavy, fatty, or high-fiber foods that can cause discomfort in the pool.
How can I improve my breathing technique?
Breathing efficiently is key. Practice bilateral breathing (breathing to both sides) during your warm-ups to promote a balanced stroke. Use drills like “kick-on-side” to get comfortable with your head position. The goal is to turn your head just enough to get a breath, keeping one goggle in the water to maintain a streamlined position.
Is dry-land training necessary for swimmers?
Absolutely. Dry-land training is essential for building the power and stability that you cannot develop in the water alone. It corrects muscle imbalances, increases explosive strength for starts and turns, and is one of the most effective tools for injury prevention. Organizations like USA Swimming provide extensive resources on the importance of dry-land conditioning.
*Disclosure: This article may contain affiliate links or ads, which means we earn a small commission at no extra cost to you if you make a purchase through these links. These commissions help support the operation and maintenance of our website, allowing us to continue producing free valuable content. Your support is genuinely appreciated, whether you choose to use our links or not. Thank you for being a part of our community and enjoying our content.
PLEASE CONSIDER SHARING THIS ON YOUR SOCIAL MEDIA TO HELP OTHERS LEARN MORE ABOUT THIS TOPIC.
