Swimming

Base Training

• Follow swimming-based program
  • Ultra-short Race-Pace Training (USRPT)
    • USRPT is highly recommended over traditional approaches to swim training since it is evidence based
    • See Step-by-step USRPT Program link near bottom of page
• Optional basic weight training program
  • Lower body exercises may help with push-off
  • Olympic-style Weightlifting is not necessary

Prehab

• Infraspinatus / Teres Minor
• Supraspinatus

Notes

See Swim Injuries.

Stretches

Only perform if flexibility is not sufficient through specific target area.

• Kneeling Shin Stretch
  • Allows feet to extend for greater kick torque
  • Advanced: lean back with arm support
• Hip stretches
  • Allows for hyperextension of hip for longer kicks
  • Hip circles
  • Rock hips side to side
• Pectoralis Minor
  • Allows arm to pull back with less effort and shoulder stress
  • Retract Shoulders
  • Doorway Modified Chest Stretch
  • Wall Shoulder Girdle Stretch
• Lats & Shoulder Capsule
  • Overhead Lat Stretch
  • Wall Lat Stretch or Bent-over Lat Stretch

Warmup

• 400m swim, moderate pace
• 100m swim, higher intensity
• 50m swim, even higher intensity

Movement Patterns for Plyometrics

• Leg Extension (Vertical Movement)
• Pulldown / Shoulder Extension
• Forward Push / Shoulder Transverse Flexion
• Upward Push / Shoulder Flexion

Exercise References

• Plyometrics (Chu 2013)
  • Medicine Ball Pullover
  • Medicine Ball Underhand Throw
  • Medicine Ball Power Drop
  • Medicine Ball Side Toss
  • Medicine Ball Overhead Throw
  • Medicine Ball Jump Squat
  • Medicine Ball Depth Jump
  • Jump to Box (12" or 30 cm box)
  • Frog Jump