Workouts for Swimmers Without Swimming

Swimming is a total body workout requiring consistent training in the pool to improve performance. Because swimming involves all the major muscle groups, swimmers may also benefit from dry land training. Dry land training programs typically incorporate cardiovascular, strength and flexibility training. This additional training can help swimmers boost endurance and performance, while reducing the risk of accidents and injuries. Swimmers may enlist the help of a coach or create their own dry land training program.

  1. Cardio

    • Cardiovascular exercise improves heart and lung function while boosting a swimmer's endurance. Common cardiovascular exercises for swimmers include running, jumping, rowing and stair climbing, according to the Atlantic Coast Conference website. To minimize the risk of injury, the type of cardiovascular exercise should be chosen based on the swimmer's strengths.

    Strength and Flexibility

    • Swimming requires a balance between muscular strength and flexibility. Strength training workouts for swimmers generally focus on working several muscle groups at once through exercises such as squats, lat pull-downs and bench presses. Dynamic stretching, or stretching while the body is in motion, can also benefit all of a swimmer's muscle groups, but special focus should be placed on stretching the arms, shoulders and calves.

    Core

    • In addition to general strength training, swimmers can benefit from regular core training. The “core” muscles are those in the stomach and lower back. Strong core muscles help swimmers maintain a streamlined posture in the water by reducing fatigue which may cause the hips to drop. Core workouts for swimmers may include resistance training, as well as medicine ball and physio ball workouts.

    Other Considerations

    • The duration and intensity of dry land training workouts depend on a number of factors, including the individual's fitness level, overall health and any injuries he might have suffered. Taking these factors into consideration, a training program should strike the proper balance between cardiovascular, strength and flexibility training that boosts the swimmer's performance without causing or worsening injuries. Individuals should get a doctor's approval before beginning a swimming or dry land training program.