30 Minute Strength Training Workout For Swimmers

We hate to break it to you, but if you want to swim fast, you have to do more than just swim! The best swimmers in the world do strength training in the gym, often called dryland training, to build strength and power and prevent injuries. Keep watching for our tips to structure your own dryland training, plus a 30-minute full-body dryland workout to try!

Chapters:
0:00 Dynamic Warmup
3:33 Main Set
21:24 Injury Prevention
22:22 Cooldown Stretches


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MySwimPro is the #1 fitness app for swimmers in the world! MySwimPro is a personal coach that helps swimmers in more than 180 countries improve their performance and health by delivering personalized training plans, workouts, technique videos, and analytics. The MySwimPro app is available on iPhone, Android, Apple Watch, and Garmin smartwatches.

About Coach Fares:

[x-pilot]

A. Dynamic Warmup 0:00

B. Main Set 3:33
1. Burpee 3:50
2. Flutter Kick Plank 6:00
3. Pull Ups 9:40
4. Box Jumps 12:15
5. Press/Push Up 14:50
6. Squatts 17:35

C. Injury Prevention 21:24

D. Cooldown Stretch 22:22

[mikemccann]

Fantastic routine, will be starting today! To get more out of hamstring/glute stretch keep hip on ground, spine and pelvis neutral, bring knee to chest. This will stretch the glutes and hamstring fascia more directly and prevent compensation from lumber fascia. A slight variation is to rotate leg, internal or external by 5° then bring knee to chest.

[shannonclay]

This Workout Is Amazing, you nailed it! Thanks For Sharing. All The Best.

[jesuispeanut]

very much needed! i was literally thinking of what such a plan might look like.

[zhilahaghbin]

Thanks much, excellent exercises, will practice, promise:)

[mohammadhajibeigy]

Thank you, it was great and informative. I wish you were my coach!

[renateerlinger]

Great workout! Thanks! I'm not allowed in the water for three weeks now because of a new tattoo and was looking for something just like this.

[jigardoshi]

Thank you for the video your videos really are inspiring and motivating. It surely helps a lot

[Jormungandr]

Super. Just started learning swimming.❤

[md-eyyr]

Great workout, thanks Fares. Really enjoyed trying different variations.

[lukeung]

what equipment did you use for the flutter kick plank

[emmapowell]

When doing the flutter kick, you used a piece of equipment…please can you tell me where you got it from?👍👍👍

[shahboz]

Flat bench press has the potential to really light up swimmers shoulders. What carryover are you achieving? Is it truly going to make you faster and less injury free? The ropes/chain just add more potential for injury and are a bit more in the realm of ego lifting. I would stick to the pushups...

[Gummmibaer]

Thanks, thats a nice workout. I love that you can do most it at home because I really dont like most gyms. Is there a good alternative to the Pull Ups which doesnt need a pull up bar? I have a pull up bar at home but it leaves marks on the door frame which isnt great in a rented appartment.

[unrvsting]

Hey fares I am currently doing a push pull legs / upper lower split with exercises like bench press pull ups and some isolation exercises but my main question is what are the muscle groups I should be focusing on and is the average bodybuilding / strength training good for swimming? Thanks

[MeNmyLife_]

Hello fares, its my dream to be athletic. I have a friend who's a swimmer, she's been doing it for years and she's really good and obviously great at sports and she's my inspiration. However im in a position where i can't do swimming. Not a physical problem just a personal situation. However i want to have q strong body and athletic spirit so I've been looking for such workouts and i stumbled upon your channel, so im wondering if this would benefit me and my body even when i Dont swim.

[sevastitsoumaga]

Excellent sort workout
I suggest to perform workouts 2 times a week or 3 times a week
You help and motivate us a lot
I am member of myswimpro community since 2017
I swim with my swimpro app
The best app in the world
I miss dryland like this
Thank you a lot
I suggest dryland with weights

[willaimhl]

I love these videos 12 year olds like me can advance and learn this to 50 year olds can do the same.

[chinny]

Question what’s the name of that thing u did the flutter kick planks on?

[neilgregory]

@fares. What's the step thing with the inflatable top called? Never seen one here in Australia but definitely interested in getting something similar. Any chance you have a link?