Performance Insiders

Thursday, September 03, 2009

Q: What exercises will help build strength for long-distance swimming?

What exercises will help build strength for long-distance swimming? The Editors Santa Fe, New Mexico

By: Question from: ,

Free Newsletters

Dispatch This week's featured articles, reviews, and videos. Sent twice weekly.
News From the Field The most important breaking news from around the Web. Sent daily.
Outside GOOur hottest adventure-travel tips and trips. Sent occasionally.
Outside Partners Outside-approved deals and special offers from select partners. Sent occasionally.

Subscribe
to Outside
Save Over
70%

Magazine Cover

iPad Outside+ App Access Now Included!

Advertisement

A:

The number one thing you can do is refine your stroke. The more efficient your technique, the less energy it's going to require to travel more distance in the water. Another way to think about it: If your stroke is inefficient, it takes you more energy to travel the same speed with more strokes.

Beyond that, you need strength and stability to maintain proper technique. Clearly, you need to train your whole body, but here are few keys to prevent pain and boost speed and endurance in the water:

- Rotational power If you use proper technique, your torso should rotate as you slice through the water. Improve rotational power with moves like rotational medicine ball throws.
- Shoulder protection Shoulder injuries are common for swimmers because of the overhead motion. To protect your shoulders, train the muscles that support your shoulder blades—your "scapular stabilizers"—with Ys and Ts, for example.
- Back, leg strength You pull yourself through the water with your back muscles and provide propulsion with your kick. Focus on both areas, including plenty of work for your glutes (butt muscles). Training your glutes will help cut down on soreness in the hamstrings and lower back since these two areas often overcompensate when the glutes are weak.

For more info, check out these articles:
Five Training Secrets for Triathletes
Four Keys to Better Swim Stroke
Pillar Strength

- Craig Friedman, Performance Specialist, Athletes' Performance

More at Outside

Next in Fitness (48 of 99)

How can I train for altitude climbing if I live near sea level?

Read More »
Current Issue Outside Magazine

Subscribe and get a great deal! Two free Buyer's Guides plus a free GoLite Sport Bottle. Monthly delivery of Outside—your ultimate resource for today's active lifestyle. All that and big savings!

Free Newsletters

Dispatch This week's featured articles, reviews, and videos. Sent twice weekly.
News From the Field The most important breaking news from around the Web. Sent daily.
Gear of the Day The latest products, reviews, and editors' picks. Coming soon.
Outside Partners Outside-approved deals and special offers from select partners. Sent occasionally.

Ask a Question

Our gear experts await your outdoor-gear-related questions. Go ahead, ask them anything.

* We might edit your question for length or clarity. If it's not about gear, we'll just ignore it.