Conditioning for Swimmers

A guide to land-based training

Alan Lynn

Water is a foreign environment.

Land Training

Conditioning work done outside of the pool.

If done properly it will improve performance.

Strength Training + free weights

• Strength
• Stamina
• Suppleness

Such as:

• stretching
• medecine ball work
• Swiss Ball
• circuit training
• stretchord
• running
• weights
• swimbenches
• other sports

Cross-training

Pre-puberty/young

• To improve general athleticism
• fast-paced aerobic games & circuits
• motivation
• team spirit
• improves body awareness

All ages

To improve balance

• Proprioception
• body awareness
• Strength
• mobility
• flexibility

Core Strength

• hips
• abdomen
• lower back

–       flexion

• for streamlining
• control body position

Plymoteric training with a medicine ball – jumps & bounds

Machine weights

Limit/restrict movements as they work in one plane of movement

Tetra Bands

Constant resistance through-out the movement

Stretching:

• Static
• PNF
• Dynamic

Increase in range of motion

Contributes more to sprints & to power based strokes butterfly & breaststroke.