Sport-Specific Trainingfor a CompetitiveFreestyle Sprint SwimmerJessica M. Monu, MSDepartment of Campus Recreation, Wake Forest University, Winston-Salem, North Carolina

A B S T R A C T

SPORT-SPECIFIC STRENGTH

TRAINING FOR SWIMMERS IS

ACHIEVED BY PERFORMING

EXERCISES THAT STIMULATE

THE SAME MUSCLES IN THE

SAME MANNER AS THE SWIM.

SPORT-SPECIFIC EXERCISES

CAN HELP INCREASE STRENGTH,

POWER, AND BODY CONTROL

AND DECREASE THE RISK OF

SHOULDER INJURIES. WHEN

100TH OF A SECOND COULD

DETERMINE FIRST TO THIRD

PLACE, THE PURPOSE OF THIS

ARTICLE WAS TO DEVELOP A

SPORT-SPECIFIC STRENGTH

TRAINING REGIMEN FOR A COM-

PETITIVE FREESTYLE SWIMMER.

“

In competitive swimming races,100th of a second difference coulddetermine the winner (3).” A

swimmer primarily focuses on muscu-lar strength and power within his/herstrength training regimen. Each racehas 3 main components: the start, theturn(s), and the swim itself - in a 50-mswim there is only one turn. The con-tribution of each component in a 50-mfreestyle race includes the startapproximately 20.5% (9), the turnapproximately 30% (4), and the swimapproximately 49.5%. With half ofa 50-m freestyle race consisting ofpower and explosive movements andthe other half consisting of strengthand technique, the purpose of this

article was to develop a swimming-specific strength training regimen.

Freestyle swimming is generally knownas the fastest stroke in swimming (7).With proper technique, the swimmer’sbody will lay on the surface of the waterwith his/her eyes down and his/hershoulders, hips, and ankles breakingthe surface of thewater. As the swimmermoves through the water his/her headwill face the bottom of the pool, whereashis/her abdominal (shoulder to hips)and lower (hip to ankle) regions will rollside to side. As a swimmer reaches his/her arm forward rolling to one side andcatching water, he/she will engage his/her deltoid, triceps brachii, trapezius,latissimus dorsi, abdominals, serratusanterior, supraspinatus, subscapularis,infraspinatus, and teres minor muscles.As a swimmer rolls to the other sidepulling the water behind him/her, he/she will engage his/her deltoid, tricepsbrachii, latissimus dorsi, and abdominals.Throughout both of those movements,the legs will continually be kickingengaging the abdominals, gluteus max-imus, gluteus medius, quadriceps, hipflexors, hamstrings, and gastrocnemius.Freestyle swimming is generally knownas one of the fastest strokes but only ifthe swimmer can control these move-ments from the abdominal region.

Muscle strength and power are impor-tant aspects of a swimmer’s training reg-imen for success in his/her races.Freestyle is 1 of the 4 competitivestrokes used by swimmers across theworld. Figure 1 illustrates the primary

muscles (shoulders, chest, and legs) andsupporting muscles (arms, core, andcalves) used while swimming freestyle.With proper strength and technique,the upper body is raised to the top ofthe water (Figure 2), guiding the bodythrough the water speeding up or slow-ing down the swimmer as desired.Without proper strength and technique,the body sits lower in the water (Fig-ure 3) creating more resistance andincreasing the risk of injuries. By includ-ing sport-specific strength exercises toa swimmer’s training regimen, his/herstrength, power, and technique willlikely increase in a balanced manner.

Sport-specific training for swimmers canbe achieved when performing exercisesthat stimulate the same muscles in thesame manner as they swim. Sport-specific training may include the weightroom, pool, body weight, or rubber tub-ing. In a 2007 study, 21 competitiveswimmers were randomly assigned to1 of 3 groups: strength group, resistanceand assisted sprint group, and a controlgroup. After 12 weeks, the only groupthat showed improvements in all 3 areasof swimming performance, technicalparameters, and muscular strength wasthe resistance and assisted sprint group(2). This study demonstrates how sport-specific strength training can improve allcomponents of a swimmer’s race andnot just 1 or 2 components (2).

KEY WORDS :

sport-specific strength training;swimming; freestyle

VOLUME 35 | NUMBER 5 | OCTOBER 2013 Copyright � National Strength and Conditioning Association48

Several studies have demonstrated thatsport-specific strength training hascontributed to improvements in shoul-der health, strength, and power as wellas a decrease in shoulder injuries(1,2,4,6,8). An average competitive yearround swimmer will perform approxi-mately 2,500 shoulder rotations perpool workout with shoulder injuriesoccurring in 47–80% of all competitiveswimmers (8). Exercises that strengthenthe supraspinatus, subscapularis, infra-spinatus, and teres minor can help toreduce the risk of shoulder injuries.Ramsi et al. (5) assessed the internaland external rotator muscles of theshoulder pre-, mid-, and postseason of

27 competitive high school swimmers.They demonstrated an increase in bothinternal and external rotational strengthfrom preseason to postseason. Theyconcluded that imbalances in the inter-nal and external rotation strength ratiocould contribute to shoulder injuries (5).Temple University conducted a 6-weekstudy (6) investigating ways to addsport-specific exercises to increase sta-bility of the muscles surrounding theglenohumeral joint and decrease

shoulder pain. They discoveredthroughout their study that the sport-specific training group had 40% lessshoulder injuries than the non–sport-specific training group (6).

The start and turn components of a50-m freestyle race combined con-sume 50.5% of the event time (4,9).During a start, a swimmer must gener-ate impulse and power through tripleextension of his/her hip, knee, andankle joints off the block, enteringthe water in a tight streamline (armslocked past the head, overlappedhands, and biceps squeezing the ears)position prepared to maintain a kickbefore reaching the surface of thewater. During a turn, a swimmer mustforcefully extend his/her hip, knee, andankles off the wall parallel to the bot-tom of the pool, maintaining the samestreamline position as in the start andperforming a kick before reaching thesurface of the water. Plyometric train-ing primarily focuses on accelerationand explosiveness of the muscles by“activating muscle switches from rapideccentric muscle action [deceleration]to rapid concentric muscle action[acceleration] (4).” A 12-week study(8) completed in 2011 demonstratedhow adding a plyometric training reg-imen to a swimmer’s normal trainingcould decrease his/her overall race time.Investigators discovered that in a 50-msprint, a swimmer could decreasehis/her overall time by approximately6.5 seconds by adding 2 hours of plyo-metric training per week (4). Figures4 and 5 demonstrate 2 different typesof plyometric exercises useful for swim-mers. Streamline squat jumps (Figure 4)and lunge jump switches (Figure 5) pri-marily focus on the triple extension usedoff the block during the start and off thewalls during the turns.

The swim component of a 50-m free-style race consumes 49.5% of the eventtime (4,9). During the swim compo-nent, the swimmer focuses on correctbody position, catch, pull, and kick. Forproper body position, a swimmer musthave complete control over his/herbody starting within the core. The coreis defined as “the area between the

Figure 1. Primary and supporting muscle groups used in the freestyle swimmingstroke.

Figure 2. Freestyle body position, highin the water.

Figure 3. Freestyle body position, low inthe water.

Strength and Conditioning Journal | www.nsca-scj.com 49

sternum and the knees, with a focus onthe abdominal region, low back andhips (1).” Unlike land sports (football,running, skating, soccer, etc.) where theathlete’s feet are in contact with theground, in swimming, the stability fromthe core muscles provides the neces-sary buoyancy and streamlining. Theweaker the core the more energy ittakes to swim, resulting in less powerfulpulls and kicks (1). Figures 6–12 pro-vide several sport-specific strength ex-ercises to increase the strength and

power of the freestyle stroke. Swimmerpush-ups (Figure 6) focus on the tri-ceps, serratus anterior, pectorals, andanterior deltoids that are needed dur-ing the catch and finish of the stroke.Internal/external rotation (Figures 7, 8)and catch (Figure 9) exercises focus onincreasing stability and strengtheningthe surrounding muscles of the gleno-humeral joints. The plank (Figure 10)and streamline superman (Figure 11)activate the abdominal and paraspinalmuscles, respectively. The freestyle

catch and roll (Figure 12) exerciseinvolves the highest level of coordina-tion and is the closest simulation to theactual freestyle stroke. Streamlinesquats (Figure 13), lunge with a twist(Figure 14), and flutter kick (Figure 15)require lifting through the core andcomplete body control. Sport-specificstrength training with these exercisescan increase core strength and stabilitythat will enhance the swimmer’s bodycontrol and technique (2). By addingthese exercises to a weekly training

Figure 4. Streamline squat jumps.

Figure 5. Lunge jump switch.

Sport-Specific Strength Training for Swimmer

VOLUME 35 | NUMBER 5 | OCTOBER 201350

regimen as indicated in the Table, youwill decrease your risk for shoulder in-juries and increase your strength,power, and swimming technique.

SUMMARY

Sport-specific strength training hasbeen shown to help increase strength,power, and body control if imple-mented correctly. A swimmer needsto train in all 4 areas of strength,power, stability, and technique becausehalf of a 50-m race consists of powerand strength, whereas the other halfconsists of stability and technique. Aproper strength training regimen isalso crucial because an average swim-mer performs approximately 2,500shoulder rotations per workout. With-out proper stability and strength of theglenohumeral joint and correspondingmuscles, shoulder injuries can occur.By performing the demonstrated exer-cises 2–3 times a week, each swimmercould increase his/her strength andstability throughout his/her body thatcould result in proper technique, lessinjuries, and faster swim times.

EXERCISES

STREAMLINE SQUAT JUMPS

� Movement (Figure 4)B Start in the squat position with

arms raised over head, hands ontop of each other, and bicepssqueezing ears

B Using core and triple extension:hip, knee, and ankle drive off ofthe ground from toes into the airas high as can go

B Land back on feet shoulder widthapart in squat position

B Repeat.

Figure 6. Swimmer push-ups.

Figure 7. Internal rotation (rubber tubing).

Figure 8. External rotation (rubber tubing).

Figure 9. Catch (rubber tubing).

Figure 10. Plank.

Strength and Conditioning Journal | www.nsca-scj.com 51

LUNGE JUMP SWITCH

� Movement (Figure 5)B Start in a lunge position with one

leg in front of body, whereas theother one steps backward andknee dropped toward the ground.Having lowered knee directlybelow your hip

B Use triple extension: hip, knees,and ankles to drive off of theground into the air switching po-sitions of legs

B Land back in a lunge positionwith legs in the opposite positions

B Repeat.

SWIMMER PUSH-UPS

� Muscles engaged (Figure 6)B DeltoidsB PectoralsB Latissimus dorsiB Triceps brachiiB AbdominalsB Serratus anteriorB Anterior deltoid

� MovementB Starting in plank positionB Lower body toward the ground

keeping elbows next to bodyB Raise body back up into plank

positionB Repeat.

INTERNAL ROTATION (RUBBERTUBING)

� Muscles engaged (Figure 7)

B DeltoidsB Teres majorB Latissimus dorsiB Pectoralis majorB Subscapularis

� MovementB Stand feet shoulder width apart

with back facing the rubber tubingB Hold the rubber tubing in hand

that is vertical to your elbow atshoulder height

B Keeping the elbow still and coretight pull the rubber tubing for-ward, so hand becomes horizon-tal to the elbow.

EXTERNAL ROTATION (RUBBERTUBING)

� Muscles engaged (Figure 8)B DeltoidsB InfraspinatusB Teres minor

� MovementB Stand feet shoulder width apart

facing the rubber tubingB Holding the rubber tubing in one

hand which is horizontal with el-bows at shoulder height

B Keeping the elbow still and coretight pull the rubber tubing back-ward so the hand becomes verti-cal to elbow.

CATCH (RUBBER TUBING)

� Muscles engaged (Figure 9)B Deltoids

B Triceps brachiiB Brachioradialis

� MovementB Stand feet shoulder width apart

with right side facing a pole withrubber tubing

B Extend right arm out and grab therubber tubing

B Keeping core tight and body stilldrop right wrist raising rightelbow, keeping wrist outside theelbow, and relax

B Repeat.

PLANK

� Muscles engaged (Figure 10)B Erector spinaeB Rectus abdominisB Transverse abdominis

� MovementB Lay prone (facedown) on the

groundB Place hands shoulder width apart

below chest and drive toes intothe ground

B Raise body up and engage allmuscles to hold body flat

B Hold for 30 seconds to 2 minutesand relax

B Repeat.

STREAMLINE SUPERMAN

� Muscles engaged (Figure 11)B DeltoidsB TrapeziusB AbdominalsB Gluteus maximusB Hip flexorsB QuadricepsB HamstringsB Serratus anteriorB Erector spinaeB MultifidusB SupraspinatusB Subscapularis

Figure 11. Streamline superman.

Figure 12. Freestyle catch and roll.

Sport-Specific Strength Training for Swimmer

VOLUME 35 | NUMBER 5 | OCTOBER 201352

B InfraspinatusB Teres minor

� MovementB Lie prone (facedown) on a mat

with arms stretched out beyondhead

B Engage entire body; raising legsoff the ground and placing armsin streamline position

B Hold for 10–15 seconds and relaxB Repeat.

FREESTYLE CATCH AND ROLL

� Muscles engaged (Figure 12)B DeltoidB Triceps brachiiB Trapezius

B Latissimus dorsiB AbdominalsB Gluteus maximusB QuadricepsB GastrocnemiusB Erector spinaeB MultifidusB SupraspinatusB SubscapularisB InfraspinatusB Teres minor

� MovementB Begin laying on side with the bot-

tom arm extended out past thebody beyond the head and the toparm extended alongside the body

B Raise the top arm’s elbow uptoward the sky and extendingthe top arm over and past thehead

Figure 13. Streamline squats.

Figure 14. Lunge with twist.

Figure 15. Flutter kicks.

Strength and Conditioning Journal | www.nsca-scj.com 53

B Raising the bottom arm’s elbowand rolling to the other side

B Repeat.

STREAMLINE SQUATS

� Muscles engaged (Figure 13)B DeltoidsB TrapeziusB QuadricepsB HamstringsB GastrocnemiusB Gluteus maximus

� MovementB Standing with feet shoulder width

apartB Placing arms above head hands

overlapping and squeezing bicepsinto ears

B Lowering hips behind (sitting backas you slowly lower into a chair)and raising back up

B Repeat.

LUNGE WITH TWIST

� Muscles engaged (Figure 14)B DeltoidsB Abdominal musclesB Quadriceps

B HamstringsB GastrocnemiusB Gluteus maximusB Gluteus medius

� MovementB Standwith feet shoulderwidth apartB Extend arms out at shoulder levelB Step forward with right foot and

drop left knee (not touching theground)

B From core twist upper body so leftarm is extended above right legand right arm is extended over leftfoot

B Hold that position for 2–3 secondsB Slowly move arms back to sides

straightening the bodyB Step right foot back so standing

shoulder width apartB Repeat alternating sides.

FLUTTER KICKS

� Muscles engaged (Figure 15)B Abdominal musclesB Hip flexorsB QuadricepsB HamstringsB Gastrocnemius

� MovementB Lay supine (face up) on a mat

B Raising legs approximately 6 infrom the ground

B Straighten legs, point toes, andraise and lower legs repeatedly.

Conflicts of Interest and Source of Funding:The author reports no conflicts of interestand no source of funding.

Jessica M.

Monu is anassistant directorof Campus Recre-ation, Aquatics,Department ofCampus Recrea-tion, Wake ForestUniversity.

ACKNOWLEDGMENT

The author would like to acknowl-edge the support of Brian Gearity,PhD, of the University of SouthernMississippi and Edward P. Finnerty,PhD, of Des Moines University. Thiswork was undertaken in part for theMaster of Science degree in SportsManagement at the University ofSouthern Mississippi.

REFERENCES1. Fig G and Santana JC. Strength training for

swimmers: Training the core. J Strength

Cond Res 27: 40–42, 2005.

2. Girold S, Maurin D, Dugue B, Chatard JC,

and Millet G. Effects of dry-land vs resisted-

and assisted-spring exercises on swimming

sprint performances. J Strength Cond Res

21: 599–605, 2007.

3. McCullough AS, Kraemer WJ, Volek JS,

Solomon-Hill GF Jr, Hatfield DL, and

Vingren JL. Factors affecting flutter

kicking speed in women who are

competitive and recreational swimmers.

J Strength Cond Res 23: 2130–

2136, 2009.

4. Potdevin FJ, Alberty ME, Chevutschi A,

Pelayo P, and Sidney MC. Effects of

a 6-week plyometric training program of

performance in pubescent swimmers.

J Strength Cond Res 25: 80–86, 2011.

5. Ramsi M, Swanik KA, Swanik CB, Straub S,

and Mattacola C. Shoulder-rotator strength

of high school swimmers over the course of

TableSample swimming-specific exercise program

Exercises No. of reps/timeof exercise

Rest time (s) No. of sets Times/wk

Streamline squat jumps 30 s 10 2–3 2–3

Lunge jump switch 30 s 10 2–3 2–3

Swimmer push-ups 30 s 10 2–3 2–3

Streamline squats 1 min 15 2–3 2–3

Lunges with a twist 1 min 15 2–3 2–3

Internal rotation 15 20 2 2–3

External rotation 15 20 2 2–3

Catch with rubber tubing 15 20 2 2–3

Plank 1 min 20 2 2–3

Flutter kicks 30 s 15 2–3 2–3

Streamline superman 15 s 10 4 2–3

Freestyle catch and roll 12 20 2 2–3

Sport-Specific Strength Training for Swimmer

VOLUME 35 | NUMBER 5 | OCTOBER 201354

a competitive season. J Sport Rehabil 13:

9–18, 2004.

6. Swanik KA, Swanik CB, Lephart SM, and

Huxel K. The effect of functional training on

the incidence of shoulder pain and strength

in intercollegiate swimmers. J Sport Rehabil

11: 140–154, 2002.

7. Troup JP. The physiology and biomechanics

of competitive swimming. Clin Sports Med

18: 267–285, 1999.

8. Velde AV, Mey KD, Maenhout AP,

Calders PP, and Cools AM.

Scapular-muscle performance:

Two training programs in adolescent

swimmers. J Athl Train 46:

160–167, 2011.

9. West DJ, Owen NJ, Cunningham DJ,

Cook CJ, and Kilduff LP. Strength and power

predictors of swimming starts in international

sprint swimmers. J Strength Cond Res 25:

950–955, 2011.

Strength and Conditioning Journal | www.nsca-scj.com 55