Swimming is one of the best full body low impact physical activities one can perform. In Swimming all major muscle groups workout without a harsh impact on the skeletal system. Every kick and arm stroke becomes a resistance exercise which helps in increasing overall fitness, flexibility, strength, and muscular endurance. The exercises for swimming which are practiced in water by swimmers, are to gain speed, agility, flexibility to achieve a perfect lap. This includes:
1. Kick drills
- Flutter Kick
- Frog kick
- Butterfly kick
2. Breaststroke and Butterfly Drill
3. Water Running (Aqua jogging)
4. Leg And Core Toners
5. Water Crunches
The best swim workout for any fitness Level
In these exercises for swimming, swim freestyle and use RPE (Rate of Perceived Exertion). Swimming distances are based on a 25-yard pool which is equivalent to 1 length/lap. For these workouts you should be able to swim 100 yards without stopping. The exercises for swimming workout are as follows:
| Beginners Swim Workout Length (750 yards) | |
| 1 | 100 yards = 4 lengths; warm up @RPE 3. |
| 2 | 50 yards = 2 lengths; flutter kick on side @RPE 3. |
| 3 | 50 yards flutter kick with a kickboard @RPE 4. |
| 4 | 5 x 50 yards @RPE 7 for 5 laps, taking a breath every 3 strokes. |
| 5 | 100 yards: swim at a moderate intensity @RPE 6 |
| 6 | 100 yards: cool down now @RPE 3. |
| Intermediate Swim Workout Length (1200 Yards) | |
| 1 | 200 yards: warm-up @RPE 3 |
| 2 | 100 yards: pulling, freestyle @RPE 4. In this squeeze, a pull buoy between upper thighs and just swim without any kicking with legs. |
| 3 | 2 x 50 yards: moderate intensity @RPE 7 for 40-50 seconds. |
| 4 | 1 x 100 yards: again moderate swim @RPE 6 for 2- 2;15 minutes. |
| 5 | 2 x 50 yards: moderate – hard @RPE7 for 40-50 seconds |
| 6 | 1 x 50 yards: for 1 minute @RPE 4 |
| 7 | 2 x 100 yards: moderate – hard @RPE 7 for 2 – 2:15 mins. In this breathe at every 3 strokes for the first 25 yards. Then breathe at every 5 strokes in the next 25 yards, in the next 25 yard breathe at every 7 strokes and in the last 25 yards breathe at 9 strokes. Then repeat the whole sequence. |
| 8 | 1 x 50 yards: easy @RPE 4 for 1 minute. |
| 9 | 2 x 50 yards: sprints with fins. |
| 10 | 4 x 25 yards: cool down. Perform flutter kicks with fins and kickboard @RPE 4-7. Increase the speed from the first 25 yards to your maximum speed in the last 25 yards. |
| 11 | 100 yards: cool down easily with RPE 3. Also, remember to decrease your arm count with each lap (25 yard). |
| Advanced Swim Workout regime (1800 yards/1 mile) | |
| 1 | 100 yards: warm up with flutter kicks with fins @RPE 3 . first 25 yards facedown, next 25 yards face on the left side, next 25 on back, last 25 on the right side.) |
| 2 | 200 yards: in this you have to swim the first 25 yards, breathing to the left on every 4 strokes. Then next 25 breathing to the right on every 4 strokes. final 50 yards breathing right or left side at every 3 strokes @RPE 3. Repeat the process once again. |
| 3 | 5 x 150 yards: swim for 150 yards, rest for 15 seconds. Swim for 125 yards then for 25 yards. Breathing every 9 strokes; rest for 15 seconds. Now swim for 100 yards, then 50 yards; breathing every 7 strokes; rest for 15 seconds. Swim for 75 yards, then 75 yards; breathing every 5 strokes; rest for 15 seconds. Swim for 50 then 100 yards, breathing every 3 strokes. throughout the process maintain @RPE 5-6. |
| 4 | 1 x 100 yards: swim at an easy pace @RPE 3. |
| 5 | 5 x 50 yards: swim 25 yards fast @RPE 7, then next 25 yards slow @RPE 3. Then reverse 25 yards slow @RPE 3 and then 25 yards fast @RPE 7. Take rest between sets of 115 -20 seconds only. |
| 6 | 1 x 50 yards: easy swim for 1-minute @RPE 4. |
| 7 | 8 x 25 yards: @RPE 8-9, sprint for 45 seconds. |
| 8 | 4 x 25 yards: benign with first 25 yard slow swim, next 25 for medium, then fast and fastest in the last lap @RPE 4-7. |
| 9 | 100 yards: last 100 yards to cool down with easy swim @RPE 3. |
Exercises For Swimmers
Well, exercises for swimmers are divided into two ways: The first group of exercises is known as Dryland exercises for swimmers and are done on land like in a gym, sports center, etc. These exercises help in developing the core strength, shoulder strength and movement with overall development of strength and flexibility. These are as follows:
- Squat jumps
- Tricep extensions
- Deadlift
- Overhead squat
- Kneeling supermans
- Shoulder rotations with bands
- Pull ups
- Planks
- Mountain climbers
- 10Push ups
- Chop wood
- Burpees
- Lunges
- Crunches with weights
- Stability ball push-ups
- Tricep rotations
- Oblique rolls with stability ball
Also Read – 5 Most Effective Exercises That You Can Follow The Rest Of Your Life
With these basic exercises, we can plan a dryland workout both for beginners and advanced one. Like as shown below:
| Beginners Dryland Workout (5 Rounds) | Advanced Dryland Workout (5 rounds) | |
| 1 | 10 Burpees | 10 pushups (regular, diamond, clapper, weighted) |
| 2 | 10 alternate jump lunge | 10 donkey kicks |
| 3 | 10 leg lifts | 10 sit to stand jumps |
| 4 | 10 plank progression | 10 pull ups (regular, clapper, wide. Curl ups) |
Swimming is surely one of the best ways to get fit and healthy as it can be done by people from small age to old age. People suffering from joint pains, other joint problems can perform swimming very easily. It helps in muscle toning. Builds strength and endurance. In Fact it is one of the safest exercises to be done during pregnancy too. Helps in releasing stress and induces sleep too. So do not think much just become a water baby to get yourself in shape with lots of fun.