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Type Of Workouts That Can Help You Get Faster In The Water


Type Of Workouts That Can Help You Get Faster In The Water

The fastest swimming stroke is freestyle, with César Cielo currently holding the 100-meter world record at an astounding 46.91 seconds. With that in mind, you might be wondering how you can improve your freestyle swimming speed and move one step closer to breaking a significant record, such as your championship meet record or something even bigger.

We’ll be looking at how to do just that with dryland ladies swimming lessons in today’s article. Swimmers can improve their speed and strength without actually spending more time in the water by using dry training.

You must always warm up correctly before each workout when including Dryland Training in your workout routine if you want to achieve the best results and prevent injuries. It’s also a good idea to monitor your diet and stick to a sensible eating plan.

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Just a quick note before we get started: this is the last post in our 4-part Dryland series, where we covered all of the swimming strokes. By clicking the links below, you may look at some of the routines and exercises for other strokes.

  • 5 Swimming Workouts to Improve Your Butterfly Stroke
  • Backstroke swimmers should try these 5 deadly dry exercises.
  • Breaststroke Swimmers: 5 Dryland Workouts to Increase Speed and Power

Let’s start now!

Exercise #1 (Legs): Improving Your Motor Skills

The development of a quick and strong freestyle depends heavily on the legs. In fact, one study indicated that the freestyle kick might produce up to 70.3 percent of propulsion for male swimmers and 66.6 percent for female swimmers, according to the BioMed Research Journal.

You may enhance the growth and benefits from these muscles by training your legs separately from other muscle groups by increasing the resistance and intensity of the workouts you do for them rather than dividing your attention and efforts among several different activities.

The two leg exercises listed here will help you build a strong Freestyle kick that will propel you to the wall.

Exercise 1: Weighted

  • Back squats with a barbell, 3 sets of 8–10 repetitions.
  • one-legged dumbbell 3 sets of 12 repetitions in each set for the Romanian deadlift.
  • Calve lifts with a barbell while standing, 4 sets of 12.
  • 3 sets of 10–12 repetitions per leg for split squats.
  • 3 sets of 8 reps of box jumps.
  • Between exercises and sets, take 3-5 minutes to rest.

Exercise No. 1: Bodyweight

  • 3 sets of 15-20 reps of bodyweight squats.
  • 3 sets of 15, bodyweight alone, single-leg Romanian deadlifts.
  • Calf rises using only one leg’s body weight, 4 sets of 12–15 reps per leg.
  • Lunge walks with three sets of 20 repetitions each.
  • 3 sets of 10 reps of box jumps.
  • 2 minutes should pass after each set and exercise.

Exercise #2 (Core): Laying the Groundwork

We all understand the value of having a strong core as swimmers. The core plays numerous functions in learning to swim, but the two most crucial ones are learning to link the upper and lower bodies for maximum power production and learning to establish a solid stroke that will allow for optimal body position and, ultimately, lower resistance while swimming.

The exercise that follows is excellent for developing all the core muscles and preparing them for various swimming strokes in the water, including the underwater dolphin kick, the freestyle kick, and clearly strong stability.

Complete 3-5 cycles of exercise #2 (Circuit) with a break of 1-2 minutes in between.

  • Laying leg lifts (10 reps).
  • Plank (Hold for 45-60 seconds).
  • kicks on your back that flutter (20 reps per leg).
  • Crunches (20 reps).
  • Rock climbers (30 seconds).

You can perform this exercise every day or every other day to build a really strong core that will enable you to swim Freestyle more quickly. To ensure ideal improvement, you might need to boost the intensity, the quantity of rounds or reps, or the amount of rest between sets.

Exercise #3 (Upper Body): Increase Your Speed

Remember that even while the legs can produce up to 70% of the speed in freestyle swimming, this does not imply you should ignore your upper body—far from it! Your swimming pace can be significantly affected by the upper body Freestyle pull’s 30% contribution to propulsion.

For illustration, suppose César Cielo, the owner of the 50 and 100m Freestyle world records, has a 100% accuracy rate for these percentages. For his 100m Freestyle, this would imply that his legs generate “32” seconds’ worth of speed while his upper body generates “14” seconds’ worth of speed, which is still a significant amount and unquestionably has the potential to make the difference between winning and losing.

Additionally, if you want to be a good swimmer, your body should be balanced. After that, I’ll give you 2 effective upper body exercises for freestyle swimmers, one of which uses weights and the other bodyweight.

Exercise #3: Weights

  • Bench press with dumbbells, 3 sets, 10–12 repetitions.
  • Barbell rows with the chest supported, 3 sets of 6–8 repetitions.
  • Pull-ups with weights, three sets of six.
  • 3 sets of 6–8 repetitions on the barbell overhead press.
  • Pushdowns on the triceps, 4 sets of 10–12 reps.
  • Between exercises and sets, take 3-5 minutes to rest.

Third exercise: bodyweight

  • 4 sets of 8–10 reps for dips.
  • 4 sets of 10–12 repetitions of inverted rows.
  • 3 sets of 8–10 reps on pull-ups.
  • 3 sets of 6–8 reps of pike pushups.
  • 4 sets of 12–15 push-ups.
  • 2-4 minutes should pass between exercises and sets.

Exercise #4 (Plyometrics): Building Strength

Plyometric training is definitely something you’ve heard of before. It is, however, a tremendously effective training technique for boosting your explosive strength in the water, which is crucial for developing skills like quick starts, turns, and underwaters that, in the end, may all significantly affect your swimming timings.

Anyway, here is a nice plyometric circuit workout that you can try out to improve your Freestyle swimming’s explosive power and speed.

Exercise #4: Perform 3-5 rounds with a break of 2-3 minutes.

  • boxes jumped (10 reps).
  • Slammed medicine balls (10 reps).
  • Improve squat jumps (10 reps).
  • Burpees with pushups (5 reps).
  • Jog a rope (30 seconds).

Exercise #5 (The Combo): Increase Your Productivity

Let’s face it, we will all occasionally have hectic weeks where we simply don’t have much extra time for Dryland training. Or perhaps there is, but your body is already fairly worn out from swimming twice a day.

To solve this issue, we can perform full-body exercises, which combine all of the various training modalities we covered in this article to produce a time-effective workout that improves strength, power, and explosiveness all over the body.

The optimal frequency for these workouts is three to four times per week, with at least a day off in between.

5th exercise: weighted

  • Back squats with a barbell, 3 sets of 8–10 repetitions.
  • Pull-ups with weights, 3 sets of 6–8 repetitions each.
  • 3 sets of 8–10 reps on the bench press.
  • Sit-ups using a medicine ball, 4 sets of 15-20 reps.
  • 3 sets of 10 reps of box jumps.

Exercise No. 5: Bodyweight

  • Squats using only body weight, 4 sets of 15-20 reps.
  • 4 sets of 8–10 reps on pull-ups.
  • 4 sets of 12–15 push-ups.
  • 4 sets of 20 sit-ups using only body weight.
  • 3 sets of 10 reps of box jumps.


Dryland Training is a terrific way to mix up your workout routine and improve your swimming at the same time. I sincerely hope you learned something from this post and can put it to use in your training to become a better and FASTER freestyle swimmer.

You are welcome to tinker with these exercises and try out various equipment, workout modifications, and activities. You could also want to test out the Dryland training equipment that many swimming brands produce, like as swim-specific stretch cords and medicine balls.

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