Swimming Exercises for Powerful Swimming

The sport of swimming is a type of sport that heavily requires both endurance and muscular strength and that is why you need to focus or concentrate on swimming exercises good for building strong muscles that are capable of high endurance.

Swimming exercises are essential in developing your muscles. To develop muscles for endurance, go for high repetitions about 15 and above using low or medium size weights for 1 to 2 sets. Afterwards, do another set with a much heavier weight for lesser repetitions for about 6 to 10 times to build not big but good strong muscles.

Regular weight training for at least 2 to 3 times a week will result in improved muscle strength and endurance. You just have to focus on your upper body ideally for two sessions and your lower extremities for just one session. However, always bear in mind to have at least 1 day of rest in between sessions of weight training.

Go over the notes below regarding strength training and developing good technique. The swimming exercises below are just a few examples, and you are sure to find many more with a little research but you do not need to perform all of them. However, try to do as many swimming exercises as you can each week.

* Wide Arm Press-up

Put your hands out at two shoulders length apart, palms facing outward front. Depending on your level of fitness, you can do ¾-body position for beginners and intermediates while for experts or those in advance level, you can do a full body position.

* Breast Stroke

As you do this exercise, make sure to control your body movements. Stand with your feet shoulder width apart. Tilt your head up. Keep this position with elbows at shoulder level. Perform smooth breaststroke swimming motions making sure your elbows are still at shoulder level.

* Bench Press

You can perform this exercise using three different bench positions. It can be inclined, declined or a flat bench. Using either dumbbells or a barbell, you should slowly lower the weight down to your chest. You can do this in either a normal close arm stance or a wide stance. Do not lift weights that are too heavy to avoid injuries or accidents.

The swimming exercises above are intended to developing muscles, whether it be muscles for strength or for endurance. You may integrate weight training and circuit training into your exercise program to maintain your strength and fitness. Remember to do proper warm-up and stretching exercises prior to working out to keep your body flexible. Swimming uses majority of the body’s muscle groups so swimming exercises are vital to ensure that your muscles are strong enough and that they stay strong to achieve optimum performance.