Swimming Fitness
For Athletic Performance

You can improve both swimming performance and over-all health with swimming fitness programs. We'll cover the basics of fitness as well as strength training for swimmers.

There are many reasons to exercise to improve your swimming performance.

Even if you're not a competitive swimmer, swimming can help to improve your over-all level of fitness, reduce body fat and of course improve your health.

If you become a fit swimmer, you'll be in great shape. Honestly, have you ever seen an over weight competitive swimmer?

Thousands of health-conscious people use swimming fitness as an activity or hobby that will help them get into great shape and stay that way. If you're looking for a healthy exercise routine or fitness training program, swimming fitness is as close as your closest swimming pool.

If you love swimming and you want to lose fat or gain a competitive edge on your competition, then you should try some of the swimming fitness routines that most competitive swimmers and a lot of recreational swimmers do.

Swimming for reducing weight has become a very popular activity, because it works. But the one thing you have to keep in mind is that strength training for swimmers is just as important as the exercise you do in the pool.

This rule is the same for competitive swimmers and non-competition swimmers. The avoidance of strength training for swimmers is usually the reason for falling short of most swimming goals.

The swimming exercises you use in your swimming fitness training program should be those, that not only help you improve your swimming performance, but also to help you maintain your interest in swimming.

There's nothing worse than performing the same boring swimming exercises over and over. It will result in your interest in swimming fitness declining rapidly.

Now, one of the first things you have to do is to find a swimming pool that you can use for your swimming fitness training. It's the same as looking for the best gym. Some locations may not be able to give you the benefits you need, so check out many before you spend your money.

Swimming fitness is the same as any other type of fitness training in that it must be taken seriously and has to be both physically and mentally challenging while being fun to do.

If you start off in the proper direction and treat swimming fitness as if you were weight training or performing any other specific fitness training program you will make gains very quickly.

Always remember to consult your doctor or physician before starting any swimming fitness program.

In a different section of this website you can find "in the pool" swimming fitness programs, but here we'll go over strength training for swimmers, which is the most over-looked aspect of swimming fitness training programs.

"Swimming Exercises For Excellent Swimming Fitness"

For the first 2 exercises listed below you should do each of them 3 times for up to 15 repetitions each time.

Dumbbell Lunge:

  1. Stand up with your feet approximately hip width apart. Hold the dumbbells and let your arms hang to the sides.
  2. Step forward with one leg bending at the front hip and knee to form a 90 degree angle.
  3. Push with your front foot to go back. Continue with the same leg until you have completed the required number of reps.
  4. Keep your shoulders and hips squared during the exercise.

Cable Pushdowns:

  1. Stand in front of a cable weight machine with your feet shoulder width apart and knees slightly bent.
  2. Grasp the bar with your palms facing down. Start with your arms at a 90 degree angle at your elbows.
  3. Push the bar to your hip level. Always maintain a position where each elbow is close to your sides.
  4. Keep the weight under control and slowly return to the start.

The next 5 exercises require you to perform each of them three times for a total of 10 – 12 repetitions each time.

Dumbbell Pullovers Using An Exercise Ball:

  1. Place the exercise ball on the floor and position your body so that your upper back is in contact with it. Lower your hips to a position so that your buttocks are only an inch or two from touching the floor.
  2. Hold a dumbbell using both hands at your chest level.
  3. Now, push with your feet so that your body comes up on top of the ball and forms a "flat" lying position.
  4. While doing this push the dumbbell behind your head until your arms are straight.
  5. Reverse the procedure then repeat.

Slanting Reach With Medicine Ball:

  1. Stand upright with your feet positioned hip width apart. Hold the medicine ball in front of you at your waist.
  2. Next position your right foot about two to three feet out to your right side, then lean your body forward. Reach the medicine ball down towards your right foot so that your finger tips touch the floor. Don't let your lunge knee extend past your toes.
  3. Push with your lunge leg to go back to the beginning position. Continue with same leg until you finish the required number of reps.
  4. Always keep your head and back in a neutral position. The leg opposite to the one you're lunging forward should be straight.

Alternating Dumbbell Chest Press On An Exercise Ball:

  1. Lie on the exercise ball with your upper back placed on the ball and your legs forming a 90 degree angle at your knees with your feet flat on the floor.
  2. Press one dumbbell at a time up above your chest. Then press the other one until the required number of reps are reached.

Back Rows With An Exercise Ball:

  1. Lie face down on the exercise ball so your lower abdomen is touching it with your arms at the sides of the ball hanging down.
  2. Hold a dumbbell on either side and row them up towards your shoulders keeping your elbows out and back flat.
  3. Try to squeeze your shoulder blades together at the "top" position.
  4. Lower your arms to the start and repeat.

Dumbbell Squat Press:

  1. Hold a dumbbell on either side at your shoulder level.
  2. Start to perform a squat and when you start to come out of the squat push both dumbbells up.
  3. Bring the dumbbells back down to shoulder level and go into a 1/4 squat.
  4. Repeat for the recommended repetitions.

For the following 3 exercises do a total of 25 – 30 repetitions 3 separate times.

Cable Hip Raise:

  1. Lie on a bench with both of your knees bent and feet flat on the floor.
  2. Place both hands at your sides.
  3. Contract your abdominal muscles continuously to stabilize your core.
  4. Begin by lifting both your feet 8-12 inches off the floor with a cable attached.
  5. Straighten your legs without touching your feet to the floor and repeat.

Cable Bicep Curls:

  1. Stand in front of an adjustable pulley weight stack.
  2. Hold the handle at waist height.
  3. Curl both arms up towards your shoulders until your bicep touches your forearm.
  4. Ensure both elbows are close against your sides.
  5. Lower your arms to the starting position and repeat.

Cable Wood Chops:

  1. Start by standing parallel to a cable weight machine.
  2. Grasp the handle in front of your body above your head and behind your shoulder.
  3. Keep your arms fairly straight and rotate your body down and away from the cable.
  4. Keep your feet firm on the floor and twist from your core.
  5. Repeat.
  6. Don't forget to do the same with the other side.

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