Endurance

Build Strength With Swimming | Workout Programme & Exercise Tips

By Melody Coleman |

Personal Trainer & Swim Coach

Build a strong, powerful body with workouts inspired by
Olympians Michael Phelps and Ryan Lochte.


Athletes at the top of their game understand the importance of using a variety of training systems to sculpt and prep their bodies for elite physical performance. Some of these include traditional strength and conditioning, intervals and sprints, strongman training and loaded stretching.

My Strength in Swimming programme combines some of the most effective elements of these training styles to better your swim performance and improve your physique. It incorporates power, strength, endurance and mobility elements geared towards making you a better all-round swimmer and general athlete. Each week you’ll complete four workouts of around 60-90 minutes, each including a gym and a swim, and you can repeat this programme with progressively increasing intensity for a period of 12 weeks for fantastic results.

This programme is geared towards improvements in power and endurance in the pool, whilst building the strength and mobility you need to maintain proper technique in all strokes!


Day 1 | Power & technique

 

Strongman style workout Sets & Reps
Tyre flip/sumo deadlift 3×5
Wide grip pull-up/muscle-up 3×5
Explosive press-up & reach 3×5
5 near max box jumps SS 30sec battle rope x 3
Hanging leg raise 3×8
Speed swim Effort
500m 90% Effort
Mobility Sets & Reps
Arm swings 15 secs minimum
Trunk rotations 15 secs minimum
Foam roll/massage lats 15 secs minimum

Day 1 Tips 

Complete these movements based on the equipment available to you and your current skills;

If you don’t have a tyre then the sumo deadlift will be fine;

If you can do muscle-ups then go for it, and if you don’t yet have strict pull-ups then use assistance from a machine, resistance band or training buddy;

Complete each movement with the prescribed amount of reps, adding weight to achieve the correct intensity – this workout should be heavy!

Keep it safe and have a pro check your technique if you’re unsure. 


Day 2 | Technique & movement

 
Swimming Programme

Loaded stretching & strength Sets & Reps
Straight arm pull-over 3×8
Dumbbell chest TYI shape fly 3×8
Cable woodchop 2×8 each side
Resistance band standing hip flexor stretch & flex 2×12 each side
Technique swim Effort
500m – ** Focus on safe & efficient movement patterns 60% Effort
Mobility Sets & Reps
Resistance band overhead stretch 15 secs minimum
Resistance band kneeling hip flexor stretch 15 secs minimum
Lying glute stretch 15 secs minimum
Lying shoulder internal/external rotation stretch 15 secs minimum

Day 2 Tips

Complete these movements with safe technique and full range of motion in the working joint;

These exercises are designed to lengthen your muscles under tension, so gradually build your weights up from a bare minimum to avoid excessive soreness;

Focus on achieving your full range of motion in the main joint used, possibly even lengthening it, and not lifting such heavy weights that this goal is compromised;

Move in a controlled, technique-conscious manner. 


Day 3 | Strength Endurance

 

Strength training Sets & Reps
Barbell snatch 4×6
Straight arm pull-down 4×8
Split squat SS hip hyperextension 2×8 SS 4×8
TYI shape back fly 2×12
Kneeling superman plank 2×12 each side
Swim intervals Rest<
50m 100% max effort 1 minute
50m 90% max effort 1 minute
50m 80% max effort 1 minute
50m 90% max effort 1 minute
50m 100% max effort 1 minute
Mobility Sets & Reps
SMR mid-back and traps 15 secs minimum
Overhead stretch 15 secs minimum
Lying thoracic stretch 15 secs minimum

Day 3 Tips

✓ Complete the prescribed amount of sets with minimal rest of around 60-90 seconds between each;

✓ Complete the prescribed amount of repetitions in a controlled manner;

✓ Use weights as heavy as possible, without compromising excellent technique.


Day 4 | Strength Endurance

 

Strength training Sets & Reps
Deadlift 4×8
Straight arm pull-down with rotation 4×8
Single leg squat each side SS hip bridge 2×8
Military push press 4×8
Plank transitions to side plank 4×8
Distance swim Effort
1000m Slow-moderate pace
Mobility Sets & Reps
SMR glutes & hip flexors 15 secs minimum
Hamstring stretch 15 secs minimum
Triceps stretch 15 secs minimum

Day 4 Tips 

✓ Complete the prescribed amount of sets with minimal rest of around 60-90 seconds between each;

✓ Complete the prescribed amount of repetitions in a controlled manner;

✓ Use weights as heavy as possible, without compromising excellent technique.


Take-home message

 
You don’t have to be an elite athlete to reap the benefits of a tough swim conditioning programme!

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MR PROTEIN

MR PROTEIN

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