As you move through this main set, it’s important to keep your body position high in the water and build through the entire workout. (Do last set to failure). Related: 5 Stretches for Swimmers Fish, Your email address will not be published. Typically our best age group kids swim 6x per week with a Distance free day, IM day, Backstroke day, Breaststroke day, Butterfly day, and Best Stroke day (other than free). But how can you make additional gains when you have maximized your swim time? This stroke workout moves swimmers from drills, to technique focused work, to sprints. The interval is variable based on the zone and speed of the swimmer, but these will adjust with dynamic intervals. The idea of separate lower body workouts is to apply more volume to your legs when training them, thus allowing for more strength and muscle growth in those particular muscles as well as being able to isolate certain muscle groups. View our swim workout terminology sheet for definitions. 20 x 25’s @ :10 1- right arm only backstroke 2 – left arm only backstroke 3 – 3 right arm, 3 left arm backstroke 4 – perfect stroke 5 – build to a fast finish. 1 x 200 Backstroke. 1000 Every fourth best effort – Ryan Woodruff, Swimming Wizard Editor and Head Coach of the Lynchburg (Virginia) YMCA. In this section I want to focus on a very important aspect that swimmers should also take the time to develop and train, namely explosive power. SwimWorkouts.net provides a huge collection of free swim workouts for all ages and abilities. So with that said, here is a very well rounded core workout that will target all of the important muscles and functions of a strong core for swimming-. Freestyle legs: swim the breaststroke with your arms and freestyle with your legs, keeping your head … Mobility: Flexibility and mobility will always be an important part of being a good swimmer. One of the cornerstones of backstroke is hip speed through the rotation. Despite a good training season for competitive swimming, a number of factors can lead to a decline in performance and overall conditioning, such as detraining, or taking a break from swim training, and one's initial performance level. Your email address will not be published. Personally I recommend doing a minute foam rolling on all of the muscle groups that you will train and then to also do some basic resistance band warmup exercises like band pull aparts, overhead flaps, and external shoulder rotations. Match your cycles. Full body workouts are very popular among swimmers and are mainly used in strength training and weight training conditions. Toggle navigation. Some of which include linking your upper and lower body for increased power output, improving your stability and body position for lower drag, as well as ensuring a killer underwater dolphin kick. As always, remember that you can download the PDF version of this backstroke workout on the link in the description. For more information about some good meals you can check out this informative swimming nutrition article. 100 – 10 seconds rest Believe it or not, but the leg kick is more powerful, than the upper body pull when it comes to generating speed and propulsion in the water. Should Every Swimmer Undulate while Butterfly Swimming? Emily is a US National Team champion, NCAA champion, and USMS champion with extensive coaching experience. 100 free pull This swim workout will be fun for some swimmers if you consider hard work fun. Sport specific training is the best way to get better at that sport; if you want to be a better swimmer, then swim! Hanging Leg Raises (or other core exercise), 3 sets of 12-15 reps. Bodyweight Squat Variation, 4 sets of 10-15 reps. Push Up variation/ Dips, 4 sets of 10-15 reps. Rest: 2-3 minutes between exercises and sets. Description. 50 back, 50 free Backstroke is the third fastest stroke, after Butterfly and Freestyle, and is also one of the most complex strokes due to the obvious fact that it’s swum on your back. Now available in both Amazon Kindle and paperback formats. Walking dumbbell lunges, 3 sets of 8-12 reps. Historically competitive swimmers have trained to improve swim performance by swimming frequently, for long durations at various intensities. We will use this information in future practices. Save my name, email, and website in this browser for the next time I comment. Likewise to the idea of a separate lower body workout, we can also complete separate upper body workouts with the same idea- getting more volume in on those upper body muscles and isolating certain important muscle groups that may need more attention or lack strength. This type of warmup is best done before a dryland workout or swim workout. Hitting the weights after a swim workout will allow for maximum strength. Emily Milak is a lifetime competitive swimmer living in Southeastern Wisconsin. 2 – left arm only backstroke 2 x 100 Backstroke. 200 streamline flutter kick down, back scull on the way back, Broken 200 backstroke fast, take the allotted breaks and subtract them from your total time at completion Hey, I’m Benjamin — a competitive swimmer with many years of experience in the sport of swimming. I started swimming year-round at eight and by thirteen, I was qualified for Junior Nationals. A very warm welcome to ‘BACKSTROKE Competitive Swimming Drills’: Containing over 65 backstroke drills. All swimmers continue to improve swim techniques, but at the intermediate levelthere is often rapid improvement. This publication provides coaches, teachers and swimmers with a series of tried and tested competitive backstroke drills and progressions. Scroll down below and click on beginner, short, or long to find the swim workout that works for you. If you are looking for more beginner type practices you came to the wrong place. Believe it or not, but the leg kick is more powerful, than the upper body pull when it … I have been working with 12 & Unders for the past ten years including a lengthy stint as the head age group coach in Houston, TX with the toughest bunch of little swimmers I have ever had the privilege of working with. 75 backstroke, 25 fly or breast. When training your core as a swimmer, it is always important to focus on all of the different elements and to do well balanced core workouts that target all of the major and minor core muscles. 4 – perfect stroke I am very passionate about competitive swimming and love sharing my knowledge of the sport. Here is a great overall workout to develop explosive power in both your upper and lower body. 100 free Kiefer Swim Workout: Stroke Specialty Series - Butterfly, Choosing Swimsuit Fabric: An Ultimate Guide to Swimsuit Material, 15 Meter Resurfacing Markers – The Underwater Swimming Rule, Free Swimming Workouts for Beginners and Advanced Swimmers by Kiefer®, Swimming Technique: 3 Ways To Improve Speed (Butterfly Edition). 1 x 100 IM. Nationally recognized swimming coaches Nick and Eric Hansen offer 6 effective training plans to improve fitness and speed. Fish. BEGINNER’S GUIDE TO SWIM HIIT. One of the world’s best swimmers Michael Phelps made it a priority to strength train, which means we should incorporate some strength training … Good spinal alignment and core tension not only improve comfort on the back, but can also contribute to an effective backstroke. Pingback: 5 Dryland Workouts for a FASTER Freestyle - Swim Like A. I've competed in two World Championships, two Duel in the Pools, a Pan Pacific Championship where I earned a bronze medal in the 200 fly, and competitor in the Goodwill Games. The purpose of this blog is to be a vehicle for the sharing of ideas among swimming coaches so that we can all get better at doing the job we love. All strokes may be swum on any day but one stroke is emphasized more than the others. One of Grevers’ favorite backstroke drills for reducing over-extension is a classic—double-arm backstroke. We specialize in improving competitive swim equipment and training techniques. Bodyweight single leg romanion deadlift, 3 sets of 8-12 reps each leg. Dumbbell Bench Press, 3 sets of 10-12 reps. Whether you are a sprinter or a distance monster, you’ll find inspiration for your own swim practices here. We did the following set to test our fitness and establish some training paces in freestyle and either backstroke or breaststroke. The main muscle groups involved in Backstroke are the following: the lats and core in your upper body, in addition to the glutes, hamstrings, and quads in your lower body. Here are another 2 workouts that you can try out — one with and without weights! Our paddles and snorkels are all 3D printed (in the US), which means we can continually make improvements without waiting months for injection molds to be modified and even longer for old inventory to run out. It’s hard to gain the proper leverage with your stroke when this happens,” says Grevers. So far we’ve covered a lot of strength development workouts and exercises. Improve your swimming speed and endurance today! These swim workouts are for competitive swimmers. Required fields are marked *. It is recommended to perform full body workouts 2-3 times a week with at least a day rest in between workouts. W orkouts, sets, and training ideas are always welcome at swimmingwizard@gmail.com Your email address will not be published. I love to swim and love to coach. Using all four competitive swim strokes (freestyle, breaststroke, backstroke, and butterfly), swimmers and triathletes will strengthen more of their swimming muscles than by swimming freestyle alone. Here are 7 swim workouts for competitive swimmers. Unlike the other three competitive swim strokes, the backstroke is the only one swum on your back.. You can also complete this workout as a circuit if you’d like to. Here are 2 full body workouts that you can perform — one with and without weights! For example if you take 12 cycles per 50 (24 strokes) on your back try to match it on free. Developing a strong core is one of the most beneficial things that you can do for your swimming. Do not do static stretching before your workout as it will negatively impact performance. Save my name, email, and website in this browser for the next time I comment. DRILLS FOR BACKSTROKE Swimming Learning to float well on the back is the first step in being comfortable with the backstroke. 6 x 150’s pull @ :15 rest The goal of … Read the final part of our mini series for Dryland Workouts for Freestylers Here! Do your best to go fast when it is time to go fast and to go easy when it is time to go easy. Required fields are marked *. “A lot of swimmers over-extend their shoulders in backstroke. One of the goals of the workout is to mix up the efforts quite a bit. Sure, other muscle groups will still definitely get used, but these are the most important ones to train. Fish, Pingback: 5 Swimming Exercises for a BETTER Butterfly stroke - Swim Like A. Some swimmers may get confused by the popular workout trends of looking as big as possible- this is wrong, as a swimmer you want to be functional and effective in the water and looking as strong as possible shouldn’t be your priority. She is a product development consultant at Kiefer. Make sure to consume enough carbohydrates, proteins, and fats. My parents started me with lessons as a three-year-old and by five, I had joined my first team. Warm Up: 100 free 100 back 200 flutter kick 100 free pull 100 back pull. Pull-ups, 3 sets of 8-12 reps. Barbell Front Squats, 3 sets of 6-8 reps. Whether you swim every day or once per week, experts agree that a dynamic warm-up prepares your body best for peak output! Nutrition: Fueling your body with the proper nutrients at the right times is important for both performance during your workout and recovery afterwards. For this section I’ll give you another 2 workouts that you can try out– one with and without weights! Jumping lunges, 4 sets of 20. 75 backstroke, 25 fly or breast. 100 back pull, 20 x 25’s @ :10 Max underwater breakouts on your push wall and turn wall (as far underwater as you can manage) then perfect technique backstroke, Main Set: 3 – 3 right arm, 3 left arm backstroke Bench Press/ Dumbbell Press, 3 sets of 6-12 reps. 500 Every fourth best effort The point is that it’s meant to make you a better swimmer in some way, shape, or form without actually spending more time in the water. Looking for some free swimming workouts? Rest: 3-5 minutes rest between sets and exercises. The upper body plays an important role in developing a strong Backstroke pull, as well as giving you a stable stroke in the water. Fish, 5 Swimming Exercises for a BETTER Butterfly stroke - Swim Like A. This ensured we got accurate distances and also allowed us to count cycles. But! 4 x 100’s pull @ :15 rest 100 back 4 x 50 Backstroke. Your email address will not be published. Most swimmers who I’ve seen try this for the first time sink. Dryland training can also sometimes refer to different flexibility and mobility enhancement activities such as yoga, stretching, and foam rolling or even things like breathing exercises. Kiefer Swim Workout: Stroke Specialty Series – Backstroke, Focus: Concentrating on non freestyle training to balance your body, Warm Up: We had swimmers pair up to have one observer for each swimmer. Match your cycles. I substitute coach and swim master's. Explosive power is utilized in things like your backstroke start, underwater dolphin kick, push-offs, and anywhere else where a fast and rapid burst of power may be required for some additional speed and propulsion. One way to improve your swimming is by incorporating strength training into your workouts. After advancing to the intermediate level you are ready for a solid swimming training program. Swim Workout: Stroke Work - Backstroke by Chris Card. Whether you’re an absolute beginner or advanced swimmer, we’ve got you covered. This high-intensity interval workout from Russell will get your … Some of the swims are at a swimmer's best effort, and some are easy, and some are in-between. To maximize your flexibility you should do dynamic stretching before your workouts (you can do this as part of your warmup) and static stretching afterwards once the muscles are already warm. Chest supported barbell Rows, 3 sets of 6-10 reps. Deadbug (or other core exercise), 4 sets of 10-15 reps. Jump rope, 5 minutes as many reps as possible. For example if you take 12 cycles per 50 (24 strokes) on your back try to match it on free. For today we’ll be taking a look at how you can enhance your strength and power for improved Backstroke swimming. I attended my first Olympic Trials in 2000 and finished third in the 200 butterfly. 5 – build to a fast finish, 10 x 50’s @ :10 rest w/fins In today’s article we’ll be taking a look at how you can improve in this stroke without actually swimming more of it, rather we’ll be taking a look at something you have probably heard of before called Dryland Training. Hanging Leg Raises (or other core exercise), 4 sets of 10-15 reps. 25 – 5 seconds rest Recently elite swimmers have looked outside the pool for training methods which may offer additional benefits to performance beyond those which can be gained from swimming alone. They are a time-effective way to target and strengthen all of the big muscle groups in your body while allowing for adequate rest between workouts and not overloading you with volume. We ensure the privacy of your email and will never spam you. Lower Body. Jeff Pease, a longtime swim coach who's in charge of North Coast Aquatics in Carlsbad, Calif., has a detailed plan on how he'd teach the backstroke to first-timers. Can be used as cross-training for runners: If you're a runner, swimming is a low-impact way to cross … Bench press 3 sets of 6-8 reps. Barbell rows, 3 sets of 6-8 reps. Plank, 3 sets of 1.5 minutes. 500 yards 1300 cumulative yards For that I recommend doing 3-4 rounds and taking 2 to 3 minutes rest between rounds. 600 yards 600 cumulative yards. Download Long Swim Workout PDF. 50 back, 50 free, 50 back I have only competed at one Master's Nationals, but walked away a two-time champion. 200 flutter kick Welcome back to our workout videos! Thus developing strong legs is only a good idea. Kiefer Swim Workout – Long. Weighted calve raise variation, 3 sets of 10-15 reps. Bodyweight squats, 4 sets of 20 (use pistol squats if too easy). Sets, reps, and rest: you can perform separate sets and reps (3-4 sets of 10-15 reps recommended) with a minute or two rest in between or you can perform the workout as a circuit style training where you do one exercise, rest a few seconds and move onto the next. When athletes change tempo during a race, the easy speed comes from the hips, not just the stroke rate. Warmup: Before starting your dryland workouts it is always important to warm up properly. Swimming World is first and foremost concerned with the health and safety of its readers. Max underwater breakouts on your push wall and turn wall (as far underwater as you can manage) then perfect technique backstroke, Main Set: 50 – 10 seconds rest Need help understanding certain words in this swim workout? A strong core plays many different functions in the water. So with that said, let’s get straight to the workouts as well as taking a look at the purpose of each to give you a better understanding. Good hip rotation helps backstrokers change gears without spinning their arms. Now I am a mom who swims! I am a US National Champion, three-time NCAA Champion, NCAA record holder, and was a member of the US National 'A' Team for five years. 25 – 5 seconds rest. 1 x 100 IM. This training style can be a good option if you have access to weight training equipment, but can also be performed in bodyweight variations for younger swimmers. By fifteen, I was a member of the US National Junior Team (National 'B' Team) and a Senior National Qualifier. These workouts continue the foundation built in the beginner workouts. Dryland training involves using a range of different exercises to strengthen important muscle groups, as well as to develop functional and explosive strength that can help you to swim faster. Swimming Workouts: 40 Epic Practices and Sets for Swimmers. 5 Dryland Workouts for a FASTER Freestyle - Swim Like A. 1- right arm only backstroke About this publication. I've been a swimmer my whole life. I also run my own swimming website called SwimCompetitive.Com and love writing articles covering various swimming-related topics, including Dryland! 100 streamline flutter kick down, back scull on the way back, 20 x 50’s @ :10 rest w/fins Below is a brief overview of a dynamic warmup routine that activates your entire body. This means that a good sense of direction is important as well as coordination. Intermediate Swimming Workouts . Workout that works for you other muscle groups will still definitely get used, but walked away a two-time.... Swimming Wizard Editor and Head Coach of the most important ones to train how can you additional... Always important to warm up properly you another 2 workouts that you can enhance strength! Weights after a swim workout body with the health and safety of its readers Wizard. Emphasized more than the others this swim workout plays many different functions in the 200.... 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The hips, not just the stroke rate FASTER Freestyle - swim Like a about good. Tension not only improve comfort on the back, 50 free Match your cycles Containing over 65 drills. Other muscle groups will still definitely get used, but at the right times is as... … SwimWorkouts.net provides a huge collection of free swim workouts for competitive swimmers the swims are a! Ryan Woodruff, swimming Wizard Editor and Head Coach of the cornerstones of backstroke hip. With the proper nutrients at the right times is important as well as coordination fish, 5 swimming exercises a.