Video:Beginner Strength Training Workout for Swimmers

Transcript:Beginner Strength Training Workout for Swimmers

Hi, this is Coach Roger with McCallie School for About.com, and today I am going to show you a beginner strength program for swimming.

Warm Up Your Muscles

Before you start your workout, you first want to warm up. To do this you will need to gently workout the muscles you will be focusing on during the workout. Stand with feet shoulder-width apart and slightly bend your knees. Begin with swimming arm motions. After do squats, and then lunges. Now alternate between arms as you reach over your head. Jump up and down and shake your muscles out.

The Beginner Strength Program for Swimming

Now that we are warmed up, it is time for the workout. Lie flat on your stomach with your arms stretched over your head. Simulate the freestyle stroke by elevating the opposite arm and leg as high you can. This exercise helps strengthen the abdomen and lower back.

Next is the medicine ball throw down. Grip the top of the medicine ball and raise your elbows high. Throw the ball down forcefully and quickly as hard as possible. The exercise helps develop speed, power, and proper arm position in the under water pull.

For the last stretch, lie flat on your back with your feet flat on the ground as well. Lift your arms slightly off the ground and begin doing small sit ups. Keep your hands up front and do not go all the way up. Repeat this fast and and often. This really helps strengthen the core.

Cool Down After the Exercise

To cool down, stand with your feet shoulder width apart, and begin slowly stretching your arms mimicking the swim strokes. Slowly sit in a squat then twist to each side hold for 5 seconds each. Then, slowly stand straight and relax your muscles. Thanks for watching. To learn more, visit us on the web at About.com.