Competitive swimming stimulates many major muscles, it therefore requires good fitness conditioning. Contrary to what many people may think, the dry land training is crucial when you want to enhance your swimming skills.

There are three main training types that you need to do to train your body for swimming:

1- Train your endurance: the first thing you need to do is to enhance your cardiovascular activity. You should dedicate around 20 minutes of general endurance workouts: running, climbing, stairs, etc.. When doing that, you should monitor your heart rate: try to keep your target heart rate between 60% and 80% of your maximum rate. It is important that you don’t push this workout too far so you have enough energy to continue your dry-land exercises.

2- Train your muscles’ strength: you need to train your big muscle groups: your back, your chest, your arms, etc.. Good exercises include push-ups, pull ups and squats. Ideally you should be doing four sets of ten to fifteen repetitive movements.

3- Train your power: this part of the training is intended to enhance your ability to generate force. You should be doing exercises that stimulate the muscles groups more intensively as the force is exerted. For instance, you could be throwing a ball against a wall.Try mimicking the typical strokes while doing that.

And don’t forget to stretch before you start!

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