What are some good exercises for competitive swimming?

What are some good swimming exercises outside of the pool?

• Our swim team does not have practice during winter break. What are some good exercises that will keep me in shape? Thanks!

• Answer:

  Hi, I swim and (will) do dry land workouts over winter break. These exercise can be done anywhere (ie without equipment) [Incline] Pushups, planks, crunches, tricep dips (see below). If you can go to a weight room: Leg Press, Squats, Hamstring Curls, Lateral Raises, Calves, Seated Latt Pulls, Seated Rows, Bicep Curls. A good way to do weight room workouts (in my opinion, and especially if you are an endurance swimmer), is to do 1 set on 2 machines back to back with no rest in between, only rest is switching between machines. Works best if it is the same muscle groups, at least lower body or upper body groups. Running is ok for endurance training, but it really doesn't help that much. Tricep Dips: http://health.learninginfo.org/fitness/triceps-exercise-3.htm Laterial Raise: http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html