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Strength Training to Become a Stronger Swimmer

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Nothing takes the place of time in the pool to make you a stronger swimmer.  If you are new to swimming, you absolutely want to develop a feel for the water and utilize drills that are specific to the technique improvements you need. When it comes to moving through water, form is key – you can have the best endurance, but if your form goes to shit, which can happen due to muscle fatigue, your swim times will follow.

Dryland work plays a role in how well you perform on race day.  Strength training that is specific to swimming will help you develop more power in the water, as well as enable you to engage the muscles that create a streamlined movement through it.  Pair that with proper flexibility and mobility work to ensure you have full range of motion around your shoulder joint, and you will set yourself up for success on the swim.    

Freestyle swimming primarily engages muscles in the upper body, including the latissimus dorsi, deltoids, pectoralis major, triceps, and core muscles. Additionally, muscles in the legs are used for kicking, and the entire body works together for a coordinated swim stroke.

THE FREESTYLE STROKE

Freestyle swimming primarily engages muscles in the upper body, including the latissimus dorsi, deltoids, pectoralis major, triceps, and core muscles. Additionally, muscles in the legs are used for kicking, and the entire body works together for a coordinated swim stroke.

The freestyle stroke is made up of five phases: Entry, Catch, Pull, Push and Recovery.  The kick and a strong core will play a role in propulsion through the water, as well.  These phases create a continuous and rhythmic motion, allowing swimmers to move efficiently through the water. Coordination between upper and lower body movements, along with proper breathing, is essential for an effective freestyle swim stroke.

Following are explanations of what is happening during each phase, along with the muscles being used.  Once you have an understanding of each phase and muscles, let’s dive into exercises that will hit these specific areas so that you become a stronger swimmer in the water and out.

Entry Phase: During this phase, your arm extends forward and enters the water smoothly. The hand should enter the water in line with the shoulder, fingers pointing downward. This phase minimizes resistance as your hand moves into the water.

Muscles involved: Latissimus dorsi, deltoids, triceps, and pectoralis major.  These muscles help extend your arm forward and enter the water smoothly.

Catch Phase: Once your hand is in the water, the catch phase begins. Your forearm and hand create resistance against the water, allowing you to grab and hold onto it. This phase is crucial for generating propulsion.

Muscles involved: Pectoralis major, deltoids, and triceps. These muscles initiate the catch, where your hand and forearm create resistance against the water.

Pull Phase: As your hand starts pulling underwater, your arm and shoulder muscles (like latissimus dorsi, rhomboids, teres major, and biceps) come into play. The pulling motion propels your body forward by pushing against the water.  

Muscles involved: Latissimus dorsi, rhomboids, teres major, and biceps.  The pulling motion engages these muscles to propel your body forward.

Push Phase: After completing the pull, your hand moves past your hip, and the push phase begins. Muscles like triceps, deltoids, and pectoralis major engage to push the water backward, contributing to the forward movement.

Muscles involved: Triceps, deltoids, and pectoralis major.  These muscles are active during the push, where your hand moves past your hip, pushing water backward.

Recovery Phase: The recovery phase involves lifting your arm out of the water and preparing for the next stroke. Muscles such as latissimus dorsi, deltoids, and triceps are active during this phase, bringing your arm forward to re-enter the water.

Muscles involved: Latissimus dorsi, deltoids, and triceps.  These muscles work to lift your arm out of the water and prepare for the next stroke.

Kick:  Muscles involved: Quadriceps, hamstrings, calves, and hip flexors.  Kicking engages lower body muscles to provide additional propulsion and help maintain balance.

Core Muscles:  Muscles involved: Abdominals, obliques, and erector spinae.  Core muscles stabilize your torso throughout the entire swim stroke, contributing to efficient movement.

Remember, the freestyle swim stroke requires a coordinated effort from both upper and lower body muscles for a smooth and effective swimming technique. The following workout will provide you with a proper warmup and cooldown along with exercises that strengthen and create synergy between the muscles used during freestyle.

SWIM WORKOUT 

Warm up with band work focusing on shoulders and back 

3 sets, perform each exercise back to back for 12-15 reps per side, 30’ rest between sets.

▪️RB external rotation

▪️RB internal rotation

▪️RB press back

External Rotation – maintain a 90-degree angle at shoulder and elbow as you perform external rotation.
Internal Rotation – maintain a 90-degree angle at shoulder and elbow as you perform internal rotation.
Resistance Band Press Back – start with arms extended overhead and maintain tension on the band; perform flexion at the shoulders, pressing arms back and pause before returning to starting position.

Core Work (fix those sinking legs) 

3 Sets, perform each exercise back to back with little rest, 30’ between sets. 

▪️Contralateral Superman: 10 total reps (5 per side), pause at the top for 3 seconds

▪️Superman: 5 reps, isometric hold for 5 seconds at the top

Contralateral Superman – Engage the entire back and the glutes, lift right arm and left leg, pause at the top and lower with control. Repeat on the other side.
Superman – engage back and glutes and lift both arms and legs together. Pause at the top for five seconds.

Strength Work 

3-4 sets, perform each exercise back to back with little rest, 60’ between sets. 

Round 1:

▪️Glute Bridge Pullover: 6-8 reps

▪️Glute Bridge Chest Press: 6-8 reps

▪️Renegade Row: 6-8 reps (row/row/pushup = 1 rep)

Kettlebell Pullover – ending position. Let the KB touch the floor and then return to the starting position
Kettlebell Pullover starting position – arms are extended over your chest, lower the KB overhead with control.
Close Grip Chest Press – starting position, hands are at your chest, palms facing in, elbows stay close to your body.
At home workout to become a stronger swimmer
Close Grip Chest Press – extend arms over your chest, then lower with control to starting position.
Renegade Row – starting position, high plank.
Renegade Row – middle movement, lower down with control to perform a push up. Return to high plank.
Renegade Row – third movement, move with control to perform a row on the left side, lower weight down and perform a row the right side, maintaining straight line from shoulders, hips, knees, to ankles. End in high plank position to begin second rep.

Set 2:

▪️KB Clean & Press: 6 reps per side

▪️KB Windmill: 6 reps per side

▪️KB Swing: 10 swings

Kettlebell Clean and Press – Hinge at ankles, knees, and hips, holding the kettlebell, engage the muscles of your posterior chain and drive through your heels.
Kettlebell Clean and Press – middle position, using the power from your hip extension, clean the kettlebell into a racked position at your shoulder.
Kettlebell Clean and Press – ending position, squat and press the KB overhead. Lower back down to starting position with control.
Windmill – starting position, KB is overhead in your left hand. Maintaining your neutral spin, lower and rotate with control, hinging at your hips, rotate right shoulder towards the ground with right arm extending to the floor.
Windmill – transition, from here, engage your core and glutes to return to the starting position.
KB swing – weight in the heels, start with the KB hanging in your hands; hinge at your hips and use the power from your hips and glutes to drive forward into hip extension, causing the KB to swing forward/upward. Let the KB swing back between your legs and continue to swing. Keep in mind this is a hip hinge and power movement

Cool Down

Perform 5 movements with breath, or hold for 5 rounds of breath; Repeat 2-3 times. Each of these movements can be found in my 7 day challenge to move better as a triathlete!

▪️A-Frame stretch (move; 5 per side)

▪️Reverse Tabletop (hold) 

▪️Cat Cows (move)

▪️Open Book (move; 5 per side)

▪️Broken Wing (hold; 5 breaths per side)

▪️Puppy Dog (hold) 

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