Free Swimming Training Guide: Train for Results!
I put together an easy and simple to navigate swimming training guide for you to implement into your training. Assuming you are healthy enough to engage in such a program, please feel free to use it at your discretion to help you perform better in the pool.
Introduction
Ever wonder what it takes to be a successful swimmer? It takes a lot of hard work and determination. Swimming training can get intense and if done incorrectly, could ruin your chances of ever making a career out of the sport. This article will give you some insight on everything you need to know about training for swimming.
Physiological Aspect:
- To be a successful swimmer, an athlete needs endurance and power
- Muscle hypertrophy is not a huge factor in the game as compared to overall speed, power, and endurance
Injury Prevention
Everyone knows that along with success come a couple roadblocks. Injuries, unfortunately, aren’t something that we plan for, but we can at least help prevent some injuries from happening.
Most Common Sites for Injury:
- Back
- Shoulder
- Groin
- Knee
Keys to Preventing Injuries:
- Warm-up/Cool-down
- Flexibility
- Strength Training
- Aerobic Training
- Anaerobic Training
- Sport Biomechanics
- Treatment of Each Muscle Injury
If Injuries Occur Use the RICE Method to Treat:
Rest
Ice
Compress
Elevate
The Workout
Warm-Up
For this swimming training guide, start with a light 5-minute warm-up to get the blood circulating and tissues of the body ready for the workout. Do this each day before the workout begins.
- A slow jog or low-intensity stationary cycling
Swimming Training Workout Program
Off-Season #1 (3x week)
Standing Isometric Hip Flexion: 3 sets of 15 reps
Wall Squat & Hold: 3 sets of 5 reps (30-second intervals)
Dumbbell Chest Flys: 3 sets of 15 reps
Straight Arm Pulldowns: 3 sets of 15 reps
Dumbbell Front Raises: 3 sets of 15 reps
Prone Reverse Flys: 3 sets of 15 reps
Overhead Triceps Extensions (single-arm): 3 sets of 15reps
Dumbbell Bicep Curls: 3 sets of 15 reps
Jackknife Crunches on Stability Ball: 3 sets of 20 reps
Oblique Crunches on Stability Ball: 3 sets of 20 reps
External Rotation w/ Cable Machine: 3 sets of 15 reps
Off-Season #2 (2x week)
Multi-Directional Lunge: 4 sets of 12 reps
Hip Bridges: 4 sets of 12 reps
Dumbbell Chest Flys (1-arm at a time): 4 sets of 12 reps
Dumbbell Pullovers: 4 sets of 12 reps
Dumbbell Lateral Raises: 4 sets of 12 reps
Preacher Curls: 4 sets of 12 reps
Triceps Pushdowns: 4 sets of 12 reps
Crunches on Stability Ball: 3 sets of 20 reps
Reverse Crunches on a Bench: 3 sets of 20 reps
Pre-Season 5 weeks out (2x week)
Dumbbell Chest Press: 3 sets of 8 reps
Lat Pulldowns: 3 sets of 8 reps
Dumbbell Shoulder Press: 3 sets of 8 reps
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
Split Jumps: 3 sets of 10 reps
Medicine Ball Overhead Throw: 3 sets of 10 reps
In-Season Maintenance (1-2x week)
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
- 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 important throughout your swimming training to continue to work on your technique and form. Certain aspects of your swimming races will change as you get stronger in the gym. You will find your upper body getting stronger and you are able to pull/push yourself through the water harder and faster than you previously could. You will also notice that you are getting more of a push from your legs than you previously were due to increasing your power in the gym. One thing that shouldn’t change (unless you get sloppy) is your biomechanics. You will have the same form on your dive, push off (from the block as well as the wall), and strokes in the water as you did previously.
Continue to swim even during the off-season. It will keep your mind fresh and you can continue to work on aspects of the sport that you lacked the previous season. Also, swimming is a great form of cardio and allows the time to pass quite quickly. Before you know it you will have done a few hours of cardio without even realizing it.
Stick with it and never give up. Success comes with hard work. If perfection came easy then everyone would be the same. What sets you apart from everyone else? Never be outworked. Give yourself every opportunity to be great. Train hard and work hard.
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