The best place to improve your strokes may be on the pool deck.
From deep water running to swimming, the water is every athlete's ally. It provides resistance without stressing the joints and functions as both a strength-building and fat-burning workout.
To get the most out of your sessions in the pool, though, you should complement them with land-based moves, says Mackenzie Rae Wickliffe, Equinox Century City Tier 3+ trainer. “Research has shown that strength training increases both stroke rate and distance traveled per stroke,” she says. For example, in a study of middle-distance swimmers, two strength sessions a week improved their force in the pool.
You don’t even have to leave the pool deck to do this routine, created by Wickliffe. Just grab at a kettlebell*, a set of dumbbells*, and a yoga mat and work through it before or after a swim.
“Almost all muscles in the body are utilized while swimming, but certain muscle groups will fire a bit more than others depending on which stroke you are performing,” Wickliffe adds. That’s why she’s selected two exercises for each stroke. Here’s the logic beyond her choices:
Freestyle: “Pushing and pulling strength and power is most dominant during the freestyle stroke. The renegade rows provide the pull while the push-ups, of course, are a great upper-body pushing movement.”
Butterfly: “Lower-body strength and power is essential for functional kicking during the butterfly stroke. The lunges work your shoulders in addition to giving you that lower-body work and the squat jumps will help with the power component.”
Back Stroke: “Pushing and pulling strength and power is also most dominant during the back stroke. Both the superman and kettlebell snatch help with strength while the latter move is particularly great for power.”
Breast Stroke: “Lower-body strength and power is also essential for functional kicking during the breast stroke. The loaded lateral lunges and wood chops are both solid lower-body moves; the latter also targets your shoulders and core.”
*Choose weights appropriate for your skill level with these particular moves. You should be able to perform all the reps with proper form, but feel as if you couldn’t do many more.
The workout:
Perform three rounds of each superset. Complete four to six repetitions (on each side if applicable) if your goals are more strength-related. If they are more endurance-based, do 10 to 12 reps. *Alternatively, move through the entire list of exercises as a circuit (using the same rep ranges). Take a short rest, and then repeat the entire circuit two more times.
Freestyle exercise 1) renegade rows
Begin in a high plank with a dumbbell in each hand, feet hip-width apart, and shoulders directly over wrists. Row the right dumbbell up to chest-height, maintaining stable plank form, then return to start and repeat with the left dumbbell. Continue alternating, making sure hips and shoulders remain still and core stays engaged throughout.
Freestyle exercise 2) T push-ups
Begin in a high plank with feet hip-distance apart. Perform a push-up, elbows tracking 45 degrees from the body, before letting both feet fall to the right as you open to a side plank with your arm reaching towards the sky. Your body should resemble a T shape. Return to starting high plank, perform a second push-up and let both feet fall to the other direction for the side plank on the opposite side. Continue alternating.
Butterfly exercise 1) loaded forward lunges with arm reaches
Begin standing tall with feet together and dumbbells at your sides. Lunge forward with your left leg, reaching the dumbbells forward and overhead, palms facing each other. Reverse the movement to return to start and repeat on the other side. Continue alternating.
Butterfly exercise 2) squat jumps
Begin standing tall with feet shoulder-width apart. Prepare to jump by sitting hips back and squatting low, loading the weight in the heels. Your arms should be straight and behind hips in loaded position. Let your arms swing forward and up as you propel from heels to toes and off the floor to jump. Land as softly and quietly as possible and return to starting loaded squat position.
Back stroke exercise 1) back extensions/Supermans
Begin lying on your stomach, arms overhead with thumbs facing upward and feet together. Keeping ears and biceps in alignment, contract all posterior chain muscles to lift legs, arms, and chest off the floor. Hold for 30 seconds or perform sets of 10 with two-second holds at the top. That's one rep.
Back stroke exercise 2) kettlebell snatch to windmill
Begin by performing a single-arm kettlebell snatch. Pause at the overhead position, keeping wrist, elbow, and shoulder stable. Rotate feet slightly as necessary to perform a single-arm kettlebell windmill on the same side. Keep eyes on the bell throughout the windmill skill. Return the kettlebell to the floor before resetting and performing the same two skills on the opposite side. Continue alternating.
Breast stroke exercise 1) kettlebell-loaded lateral lunges
Begin with feet together, holding the kettlebell as you would for a goblet squat. Lunge to the right side, bending your knee at least 90 degrees. The kettlebell should stay stable in the center of your chest. Push off of the right foot to return to starting position with feet together. Perform all of the repetitions on the right side before switching to the left, or alternate sides.
Breast stroke exercise 2) dumbbell wood chops
Begin holding a dumbbell on either end with both hands. Rotate to the left, pivoting the right foot and hip, and aim the dumbbell downward to knee or shin height. Maintain a neutral spine with chest tall. Rotate back through center and to the right, pivoting the left foot and hip, aiming the dumbbell upward and diagonally. Try to keep arms as straight as possible throughout the exercise. Repeat on the other side. Continue alternating.