At Home Swim Training

Great swimmers aren’t just made at practice. What you do outside the pool plays a big role in how you perform in the water. From strength and flexibility to endurance and mindset, consistent training at home can give you an edge when it matters most. These exercises are designed to help you build swim-specific strength, prevent injury, and stay ready to race, even when you're away from the pool.

1. Cardio Workouts

To keep your heart and lungs strong, try running, biking, or jumping rope.

  • Sprinters: Do short bursts of effort (30 to 60 seconds) followed by 2 minutes of rest. Repeat for 20 to 30 minutes.

  • Distance swimmers: Keep a steady pace for a longer period, like a 45-minute jog or bike ride.

2. Core Strength

Your core helps you stay balanced and hold proper body position in the water.
Do three rounds of the following:

  • Planks: Hold for 1 minute with good form.

  • Scissor Kicks: Lie on your back and alternate lifting your legs up and down for 1 minute.

  • Side Planks with Rotation: Start on your side, lift your body up, and reach your arm under and across your body. Do 12 reps on each side.

3. Swim-Specific Strength

Build the muscles used most in swimming with resistance-based movements.
Do three rounds of:

  • Banded External Rotations: Use a resistance band to rotate your arm outward. Do 15 per side.

  • High-Elbow Rows: Mimic your underwater pull with your elbow high. Do 15 per arm.

  • Superman Holds: Lie on your stomach and lift opposite arm and leg. Hold for 3 seconds. Do 10 reps each side.

4. Kick-Specific Work

Strong legs support strong kicks.
Do three rounds of:

  • Single-Leg Bridges: Lie on your back, lift one leg, and push your hips up. Do 12 per side.

  • Bird Dogs: On hands and knees, lift opposite arm and leg while keeping your back flat. Do 12 per side.

  • Single-Leg Deadlifts: Stand on one leg, hinge forward at the hip, and return to standing. Keep your back straight. Do 12 per leg.

5. Mobility and Flexibility

Mobility allows for better technique and injury prevention.
Complete one round of the following:

  • Hip Flexor Stretch: Kneel with one leg forward, tuck your pelvis, and gently shift forward.

  • Wall Slides: Stand with your back against a wall, slide your arms up and down slowly, in and out of streamline position.

  • Brettzel Stretch: Lie on your side, bend one leg forward and the other back, and rotate your torso gently.

Nutrition and Recovery

Training only helps if your body has the fuel and rest it needs. Eat balanced meals with carbs, protein, and healthy fats. Drink plenty of water throughout the day. Try to eat a snack within 30 minutes after your workout to help your muscles recover. Something like chocolate milk, yogurt, or a peanut butter sandwich works well.

For more guidance on what to eat before, during, and after swimming, visit our Nutrition for Swimmers page.

Stay Lake Forest Strong

Championship swimmers are built in and out of the pool. Everything you do matters, from your mindset to your meals. Keep putting in the work, stay focused, and be proud of how you represent Lake Forest. We are always stronger together.