Next to refining your technique, swim-specific strength training is the best way for amateurs to take their swim to the next level. This helps triathlon age-groupers to advance far more quickly than they would have time to if they were only trying to put in more laps at the pool.
Tools like the Vasa Swim Ergometer and Halo Swim System are great for more targeted training, but an athlete can also get in a great swim workout with a more simple approach.
At the Playtri Performance Center in Dallas, Texas (a USA Triathlon Performance Center), head coach and former Olympic swimmer Ahmed Zaher has spent countless hours with athletes, and the rest of the Playtri coaches, developing strength training that really work for improving athletes' swim times.
More: Strength Training for Swimmers
Work the following routine into your strength training if you are ready to ramp up your swim fitness.
Swimming Strength Training 101
Do this routine as part of your normal strength training. Try to give yourself as little time as possible between each exercise to apply the most effective stress to the muscle groups. Repeat 2 to 4 times.
More: Top 3 Core Exercises From the World's Fittest Man
More: 8 Ways to Modify the Everyday Push-Up
We hope you enjoy your new-found swim strength, and always remember: There is no substitute for face-to-face coaching with a certified triathlon coach who has expert knowledge of you and the sport! If you are ready to take your racing to the next level, find a USAT certified coach or performance center (like Playtri) to help you work toward your goals.
More: Mark Allen's 12 Best Strength Exercises
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Morgan Johnson is a USA Triathlon certified coach and the Lead Developmental and Youth Programs Coach at the Playtri Performance Center in Dallas, Texas. She is also a member of the USA Triathlon South Midwest Regional Council, and a former member of Team USA. You can reach her with questions or comments at firstname.lastname@example.org.
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Athletes, including swimmers, should incorporate different exercises into their workout routin
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