How to Train for Swimming Without a Pool

Swimming has many beneficial uses, including exercise, survival and locomotion. For athletes, swimming is also used as a competitive sport requiring training. Swimming comes in various forms and requires a broad range of muscle conditioning to become proficient at. Although the most common way to train for swimming is to simply swim, one can train for swimming by increasing his endurance and exercising muscles used during swimming. These exercises include using the arms, legs, back, stomach, shoulders, hips and chest.

Things You'll Need

  • Dumbbell weights
  • Workout bench
  • Stepping stool
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Instructions

    • 1

      Improve your endurance by performing a variety of aerobic exercises such as running, jump-roping and using elliptical machines.

    • 2

      Do flutter-kicks by laying down on your back and raising your legs approximately 6 inches off the ground. Lightly raise and lower them as you would while swimming to improve abdominal and hip strength.

    • 3

      Strengthen arms, chest and shoulders by performing wide-armed push-ups. Position yourself by placing your arms at double shoulder with your palms down.

    • 4

      Perform arm rows by supporting your right arm and knee on a bench and using the other to pull a dumb-bell toward your body and back down again. Alternate with your other arm when you are done with one. Doing this will improve arm and shoulder strength.

    • 5

      Step up onto a stepping stool and slowly take one leg off so that you end up in a kneeling position. Return your leg to the stepping stool and alternate using your other leg. Doing this will improve leg and hip strength.