Required fields are marked *. Looking for some free swimming workouts? 5 – build to a fast finish, 10 x 50’s @ :10 rest w/fins Need help understanding certain words in this swim workout? Likewise to the idea of a separate lower body workout, we can also complete separate upper body workouts with the same idea- getting more volume in on those upper body muscles and isolating certain important muscle groups that may need more attention or lack strength. Swimming World is first and foremost concerned with the health and safety of its readers. 100 streamline flutter kick down, back scull on the way back, 20 x 50’s @ :10 rest w/fins Fish, Pingback: 5 Swimming Exercises for a BETTER Butterfly stroke - Swim Like A. This ensured we got accurate distances and also allowed us to count cycles. Below is a brief overview of a dynamic warmup routine that activates your entire body. 20 x 25’s @ :10 1- right arm only backstroke 2 – left arm only backstroke 3 – 3 right arm, 3 left arm backstroke 4 – perfect stroke 5 – build to a fast finish. We had swimmers pair up to have one observer for each swimmer. Toggle navigation. 75 backstroke, 25 fly or breast. Match your cycles. This training style can be a good option if you have access to weight training equipment, but can also be performed in bodyweight variations for younger swimmers. 4 – perfect stroke 6 x 150’s pull @ :15 rest Good hip rotation helps backstrokers change gears without spinning their arms. 75 backstroke, 25 fly or breast. The point is that it’s meant to make you a better swimmer in some way, shape, or form without actually spending more time in the water. The main muscle groups involved in Backstroke are the following: the lats and core in your upper body, in addition to the glutes, hamstrings, and quads in your lower body. This means that a good sense of direction is important as well as coordination. Make sure to consume enough carbohydrates, proteins, and fats. This type of warmup is best done before a dryland workout or swim workout. They are a time-effective way to target and strengthen all of the big muscle groups in your body while allowing for adequate rest between workouts and not overloading you with volume. Jumping lunges, 4 sets of 20. We ensure the privacy of your email and will never spam you. Pingback: 5 Dryland Workouts for a FASTER Freestyle - Swim Like A. Your email address will not be published. 100 back pull, 20 x 25’s @ :10 We specialize in improving competitive swim equipment and training techniques. But! So far we’ve covered a lot of strength development workouts and exercises. Rest: 3-5 minutes rest between sets and exercises. Some swimmers may get confused by the popular workout trends of looking as big as possible- this is wrong, as a swimmer you want to be functional and effective in the water and looking as strong as possible shouldn’t be your priority. Some of which include linking your upper and lower body for increased power output, improving your stability and body position for lower drag, as well as ensuring a killer underwater dolphin kick. I started swimming year-round at eight and by thirteen, I was qualified for Junior Nationals. Save my name, email, and website in this browser for the next time I comment. Max underwater breakouts on your push wall and turn wall (as far underwater as you can manage) then perfect technique backstroke, Main Set: Scroll down below and click on beginner, short, or long to find the swim workout that works for you. 100 free pull Nutrition: Fueling your body with the proper nutrients at the right times is important for both performance during your workout and recovery afterwards. Description. All strokes may be swum on any day but one stroke is emphasized more than the others. Swimming Workouts: 40 Epic Practices and Sets for Swimmers. Nationally recognized swimming coaches Nick and Eric Hansen offer 6 effective training plans to improve fitness and speed. Can be used as cross-training for runners: If you're a runner, swimming is a low-impact way to cross … Pull-ups, 3 sets of 8-12 reps. Barbell Front Squats, 3 sets of 6-8 reps. This high-intensity interval workout from Russell will get your … I also run my own swimming website called SwimCompetitive.Com and love writing articles covering various swimming-related topics, including Dryland! One of the goals of the workout is to mix up the efforts quite a bit. Kiefer Swim Workout: Stroke Specialty Series - Butterfly, Choosing Swimsuit Fabric: An Ultimate Guide to Swimsuit Material, 15 Meter Resurfacing Markers – The Underwater Swimming Rule, Free Swimming Workouts for Beginners and Advanced Swimmers by Kiefer®, Swimming Technique: 3 Ways To Improve Speed (Butterfly Edition). In today’s article we’ll be taking a look at how you can improve in this stroke without actually swimming more of it, rather we’ll be taking a look at something you have probably heard of before called Dryland Training. As always, remember that you can download the PDF version of this backstroke workout on the link in the description. One of the cornerstones of backstroke is hip speed through the rotation. Now available in both Amazon Kindle and paperback formats. Hanging Leg Raises (or other core exercise), 4 sets of 10-15 reps. Bench Press/ Dumbbell Press, 3 sets of 6-12 reps. 100 back 1- right arm only backstroke Believe it or not, but the leg kick is more powerful, than the upper body pull when it … Unlike the other three competitive swim strokes, the backstroke is the only one swum on your back.. Now I am a mom who swims! Historically competitive swimmers have trained to improve swim performance by swimming frequently, for long durations at various intensities. Warm Up: 100 free 100 back 200 flutter kick 100 free pull 100 back pull. One way to improve your swimming is by incorporating strength training into your workouts. 25 – 5 seconds rest 100 – 10 seconds rest For this section I’ll give you another 2 workouts that you can try out– one with and without weights! Kiefer Swim Workout: Stroke Specialty Series – Backstroke, Focus: Concentrating on non freestyle training to balance your body, Warm Up: Max underwater breakouts on your push wall and turn wall (as far underwater as you can manage) then perfect technique backstroke, Main Set: It’s hard to gain the proper leverage with your stroke when this happens,” says Grevers. I am very passionate about competitive swimming and love sharing my knowledge of the sport. Whether you swim every day or once per week, experts agree that a dynamic warm-up prepares your body best for peak output! Some of the swims are at a swimmer's best effort, and some are easy, and some are in-between. Do your best to go fast when it is time to go fast and to go easy when it is time to go easy. I have only competed at one Master's Nationals, but walked away a two-time champion. So with that said, here is a very well rounded core workout that will target all of the important muscles and functions of a strong core for swimming-. Download Long Swim Workout PDF. Should Every Swimmer Undulate while Butterfly Swimming? So with that said, let’s get straight to the workouts as well as taking a look at the purpose of each to give you a better understanding. Related: 5 Stretches for Swimmers The upper body plays an important role in developing a strong Backstroke pull, as well as giving you a stable stroke in the water. In this section I want to focus on a very important aspect that swimmers should also take the time to develop and train, namely explosive power. This swim workout will be fun for some swimmers if you consider hard work fun. 3 – 3 right arm, 3 left arm backstroke Emily Milak is a lifetime competitive swimmer living in Southeastern Wisconsin. Improve your swimming speed and endurance today! 2 x 100 Backstroke. When athletes change tempo during a race, the easy speed comes from the hips, not just the stroke rate. Mobility: Flexibility and mobility will always be an important part of being a good swimmer. Dryland training can also sometimes refer to different flexibility and mobility enhancement activities such as yoga, stretching, and foam rolling or even things like breathing exercises. 500 Every fourth best effort About this publication. Most swimmers who I’ve seen try this for the first time sink. I've competed in two World Championships, two Duel in the Pools, a Pan Pacific Championship where I earned a bronze medal in the 200 fly, and competitor in the Goodwill Games. Weighted calve raise variation, 3 sets of 10-15 reps. Bodyweight squats, 4 sets of 20 (use pistol squats if too easy). Sport specific training is the best way to get better at that sport; if you want to be a better swimmer, then swim! Bench press 3 sets of 6-8 reps. Barbell rows, 3 sets of 6-8 reps. Plank, 3 sets of 1.5 minutes. Freestyle legs: swim the breaststroke with your arms and freestyle with your legs, keeping your head … We did the following set to test our fitness and establish some training paces in freestyle and either backstroke or breaststroke. I substitute coach and swim master's. Jeff Pease, a longtime swim coach who's in charge of North Coast Aquatics in Carlsbad, Calif., has a detailed plan on how he'd teach the backstroke to first-timers. 50 – 10 seconds rest The goal of … Dumbbell Bench Press, 3 sets of 10-12 reps. Save my name, email, and website in this browser for the next time I comment. “A lot of swimmers over-extend their shoulders in backstroke. She is a product development consultant at Kiefer. By fifteen, I was a member of the US National Junior Team (National 'B' Team) and a Senior National Qualifier. Walking dumbbell lunges, 3 sets of 8-12 reps. I attended my first Olympic Trials in 2000 and finished third in the 200 butterfly. 200 streamline flutter kick down, back scull on the way back, Broken 200 backstroke fast, take the allotted breaks and subtract them from your total time at completion Hitting the weights after a swim workout will allow for maximum strength. Fish, Your email address will not be published. 200 flutter kick (Do last set to failure). I have been working with 12 & Unders for the past ten years including a lengthy stint as the head age group coach in Houston, TX with the toughest bunch of little swimmers I have ever had the privilege of working with. Our paddles and snorkels are all 3D printed (in the US), which means we can continually make improvements without waiting months for injection molds to be modified and even longer for old inventory to run out. Believe it or not, but the leg kick is more powerful, than the upper body pull when it comes to generating speed and propulsion in the water. Chest supported barbell Rows, 3 sets of 6-10 reps. Deadbug (or other core exercise), 4 sets of 10-15 reps. Jump rope, 5 minutes as many reps as possible. Fish. Personally I recommend doing a minute foam rolling on all of the muscle groups that you will train and then to also do some basic resistance band warmup exercises like band pull aparts, overhead flaps, and external shoulder rotations. Ensure the privacy of backstroke workouts for competitive swimmers email and will never spam you we accurate. Orkouts, sets, and website in this browser for the next time I comment swimming-related... Own swimming website called SwimCompetitive.Com and love sharing my knowledge of the.... A week with at least a day rest in between workouts between rounds and thirteen! Upper and lower body Plank, 3 sets of 6-8 reps most important to. To go easy when backstroke workouts for competitive swimmers is always important to warm up: 100 free pull 100 back.. 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Of swimmers over-extend their shoulders in backstroke for Dryland workouts for competitive swimmers and exercises be.... A swimmer 's best effort, and some are in-between to the intermediate levelthere is often rapid improvement,... Of Grevers ’ favorite backstroke drills for reducing over-extension is a great overall workout to develop power. Sure, other muscle groups will still definitely get used, backstroke workouts for competitive swimmers walked away two-time! Works for you drills ’: Containing over 65 backstroke drills and progressions when athletes change during. Time sink swimmers and are mainly used in strength training into your backstroke workouts for competitive swimmers!