Those seeking to improve fitness will benefit greatly from swimming, a great fitness activity which improves cardiovascular function, endurance, strength, and body composition. Swimming is a great fitness activity for those in rehabilitation, overweight, and the elderly, with the water providing low impact and resistance to bodily movements, ideal for safe aerobic exercises. Advanced swimmers who seek to improve their swimming power and endurance will profoundly benefit from the introduction of a weight training plan, with the aim of strengthening the muscles which are involved in the stroke movements.
Improving fitness with swimming should incorporate a varied range of lengths and strokes, using both the quick and explosive strokes in the shorter swimming distances, and also the slower and more endurance based strokes for the longer distances. Varying the swimming distances and stokes will ensure maximum overall benefit for fitness levels, with muscle strength, power and speed being improved, as well as cardiovascular ability, endurance and body composition.
For those looking to improve their swimming outside of the pool, and also benefit from the varied muscle function required by swimming, may wish to embark on a resistance program which is based around developing muscle endurance and power of the muscles involved in swimming strokes. Advanced swimmers who focus on one particular distance and stroke may wish to focus purely on muscular power, or endurance, depending on the distance swam. Those looking to improve fitness and swimming would find a weight training program which incorporates a varied repetition scheme of benefit.
Fitness and swimming weight training plan:
Day one
Barbell bench press 20 reps x 2 sets
Wide cable row – 20 reps x 2 sets
Leg press – 25 reps x 2 sets
Day two
Rest / Swimming / Fitness
Day three
Standing dumbbell shoulder press – 15 reps x 2 sets
Wide grip pull downs/ups – 15 reps x 2 sets
Dead lift – 15 reps x 2 sets
Day four
Rest / Swimming / Fitness
Day five
Dips (bench dips if you have no dipping station) – 10 reps x 2 sets
Dumbbell rows – 10 reps x 2 sets
Squats – 10 reps x 2 sets
Day 6
Rest / Swimming / Fitness
Day 7
Rest / Swimming / Fitness
Two working sets are implemented to decrease the total work volume, with energy levels needed to perform in the pool. Due to the weight training program incorporating multiple large muscle groups on the same day it would be wise to allow for a day’s rest between each weight training session. Swimming and other fitness activities can be performed in between the weight training days.
A great all round fitness activity, swimming can be a fitness exercise enjoyed by all age groups.