Swimmer Strength Program

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This is a basic, simple program. You can adjust it as needed, but its central purpose is a quick, easy to follow plan. You can do it once a week for strength maintenance or two to three times a week to build strength and power. If done several times each week, separate workouts by 1-2 days to allow for full recovery.

Warm-up: 5-10 minutes of aerobic work, like a spin on a stationery bicycle or an easy jog.
Exercise: Leg Press
Week 1-4 Min/Max repetitions goal:20-25
Week 5-8 Min/Max repetitions goal: 8-12 x 2 @ 1-2 minutes rest

Exercise: Rowing
Week 1-4 Min/Max repetitions goal: 10-15
Week 5-8 Min/Max repetitions goal: 5-10 x 2 @ 1-2 minutes rest

Exercise: Leg Extension
Week 1-4 Min/Max repetitions goal: 15-20
Week 5-8 Min/Max repetitions goal: 6-10 x 2 @ 1-2 minutes rest

Exercise: Push-ups (remember up on a 1-2 count, down on a 2-4 count)
Min/Max repetitions goal: maximum possible in 60 seconds

Exercise: Leg Curl
Week 1-4 Min/Max repetitions goal: 15-20
Week 5-8 Min/Max repetitions goal: 6-10 x 2 @ 1-2 minutes rest

Exercise: Bent-arm Pull-down (mimics the basic pull of freestyle or butterfly using the lateral pull-down machine)
Week 1-4 Min/Max repetitions goal: 10-15
Week 5-8 Min/Max repetitions goal: 6-10 x 2 @ 1-2 minutes rest

Exercise: Calf Raises
Week 1-4 Min/Max repetitions goal: 15-20
Week 5-8 Min/Max repetitions goal: 6-10 x 2 @ 1-2 minutes rest

Exercise: Rotator Cuff Exercises (light weights, surgical tubing, or stretch cords. Do several different types: internal rotation, external rotation, etc. - focus on smooth movements - intended to reduce/prevent shoulder injury)
Min/Max repetitions goal: 10-15

Exercise: Back Extensions
Min/Max repetitions goal: 10-15

Exercise: Abdominal Crunches (this exercise always has two sets of repetitions)
Min/Max repetitions goal: 10-25 x 2 @ 1 minute rest

Cool-down: 5-10 minutes of easy aerobic work, like a spin on a lifecycle or an easy jog.

Average: 3 (1 vote)
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