Other than spending time in the pool working on your performance, stroke technique and swimming endurance, there are some strength training moves that you can do in the gym which will help you level up performance.
Improve your swimming with these five workout moves:
1) Squat Jumps
These moves will work your quads, glutes and calf muscles, helping you to explode off the starting blocks and the walls in the pool. Stand with your feet shoulder-width apart and your toes pointing slightly outward. Bend your knees pressing your hips back as if you were going to sit back on a chair – this is the squat. Pushing through the heels, jump straight up. Land with your knees slightly bent and go back into the squat position. Repeat 10 times, three sets.
2) Triceps Extension
The tricep is an important arm muscle that is used in all strokes. Sit down and take a dumbbell in each hand and put your hands behind your head – your elbows should be in line with your back and pointing up. Extend the weight above your head, hold and bring back down to your starting position in a smooth and controlled motion. Repeat 10 times, three sets.
This is actually a classic yoga move, but it’s great for swimmers too. Get into a Table Top Position on all fours – hands beneath shoulders and knees beneath hips. Now extend your right arm forward while extending your left leg back. Hold for 10 seconds and then place your hand and knee back down. Repeat with the opposite leg and arm. Repeat for a total of five times on each side.
4) Flutter Kicks
Great for core and leg strength, imagine your legs kicking under water while doing these moves. Lying on your back, place your hands just underneath your hips. Lift both legs off the ground until they are at an approximate 45-degree angle. Then, using your core strength, lower each leg at a time, alternating for 30 seconds. Rest for 10 and then repeat. Do a total of three sets.
5) Alternating Arm and Leg Plank
Similar to the Bird-Dog position above, expect this time you’ll be working your core alot more! Holding a plank position, with your hand beneath your shoulders, extend your right arm forward and left leg backwards and hold for five seconds, before returning to plank position. Repeat with the opposite leg and arm. This exercise helps build mind muscle connection across the entire body and is especially helpful for freestyle and backstroke. Repeat for a total of five times on each side.