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Swimming Laps

SWIMMING

Swimming, a graceful dance with the water, demands harmonious coordination of every muscle group. It’s a symphony of precision, where each stroke slices through the liquid canvas, propelling your body forward. From the rhythmic crawl to the elegant butterfly, mastering these aquatic movements becomes a challenging but rewarding journey.

RUNES FOR SWIMMING

Swimmer
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SURVIVAL 

Endurance is needed to help you get across the pool. Of course, some of your events may be a sprint, but even so swimming is game of managing your fatigue to continue producing excellent form. 

Swimmers Jumping
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STRENGTH

A combination of upper and lower extremity strength is needed to propel the body in the water. Too often competitors rely solely on their arms to move in the water, but your legs and core can help you maintain good body position in the water. 

Swimmer
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HONOR

Swimming will be much more difficult if you do not master the techniques of the stroke you are using. Using your body mechanics to your advantage can help you glide through the water. Work on the timing of your breaths and dolphin kick off the wall to help shave off some time

Image by Thomas Park

Preparation for Swimming

With swimming, there are several different strokes to master but all involve a few key aspects. This sport will be divided into:

  • Over-head Power to address the quick but decisive motion needed to cut through the water.

  • Body Propulsion to strengthen the musculature needed to help glide the body forward.

  • Core Strength to assist with keeping the body atop the water.

These exercises will assist you outside the water, but ensure you are working on your breathing and cardiovascular endurance in the water. 

  1. Begin with a Dynamic Warm-up.

    • 5 min on the Bike/elliptical/treadmill​

    • High knees, butt kickers, A/B skips, lateral shuffles, jogging

    • Arm hugs, arm circles, stir the pot

  2. Perform your exercises. â€‹

    • With endurance in mind, minimal rest between sets and exercises

  3. Finish with static stretching. 

Over-Head Power

  • Chest Flys (low cable biased)

  • Curl-to-Press​

  • Sabers

  • A Press

  • Rear Delt Raises

Body Propulsion

  • Leg Extension

  • Side-lying Hip Adduction

  • Single-Leg Bridge

  • Leg Press/Squat/Jumping Squats

  • Shoulder Extensions

  • Triceps Extensions

  • Chest Flys (high cable biased)

Core Strength

  • Flutter Kicks

  • Alternating Supermans

  • Oblique Crunches

  • Chops

  • Dead Bugs

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