We have already seen how to strengthen your lower limbs by performing exercises either in the pool and/or at the poolside. Using the same method, let’s see how we can work on our upper limbs. Your arms are the main driving force in swimming, so it is important to make sure they are strong.
Let’s take a look at a few exercises for increasing your strength.
1. PUSH-UPS & SPRINT
This exercise mainly focuses on your chest and triceps and begins with a set of press ups. Having completed the set, dive into the pool and perform a quick sprint using any stroke you like.
Here is a reminder of how to perform a press-up:
5 sets of 10 push-ups + 25m sprint + 75m easy swimming as active recovery.
2. PULL-UPS & SPRINT
This exercise works your back and biceps.
You will need a bar to perform pullups; if there is no bar at your swimming pool, the best alternative is to use a TRX (TRX: improve your swimming performance by training like a Navy Seal!).
Here are some tips for performing pull-ups properly:
RESISTANCE SWIMMING WITH A PULLBUOY
There are various ways of performing this exercise.
The basic idea is to swim with an object that generates water resistance. Various resistance aids are available on the market, such as parachutes or elastic bands. Alternatively, a T-shirt, unzipped bumbag or plastic bag can all be used for the same purpose.
To make sure you only work your arms, you can place a pullbuoy between your legs to stop them from moving.
4 sets of 100m easy swimming + 25m sprint.
All these exercises can also be performed using paddles to increase the load on your arms.