Swimming Exercise Tips

Swimming is an exercise whose benefits you can maximize whether you are jumping in to get in shape or for competition. Use both in-water workouts and out-of-water workouts for the best effect, advises Dave Salo in "Complete Conditioning for Swimming." Also, use proper technique in every repetition of every exercise that you do, whether on dry land or in the water.

Train at Threshold Pace

Find your threshold pace and train at or near this pace. To find this threshold, do a set of three by 300m. Swim at the fastest pace you can maintain--don't start out quick and then lag. Rest for 60 seconds between your 300m sets. Take the average for all three sets--this will be your threshold pace. Test yourself monthly and adjust your pace accordingly, advises Salo.

Combo Drill

Use the free/back combo drill during your warm-up and cool-down. This emphasizes head position as well as body alignment, which as both important to swimming. Swim 50m and alternate five strokes freestyle with six backstrokes. As you transition, use a speed that allows you to keep body balance. Concentrate on having a rock-steady head position. Breathe during the backstroke only, and keep your eyes looking either straight up or straight down. Also focus on your shoulder and hip roll. Ensure that your hips and shoulders always rotate on the same plane around a head position that's anchored. Make sure your hand entry is hip-driven during both strokes. Maintain a consistent kick as well. Use a six-beat kick for both portions of this drill. Keep your kick within the width of your body so you don't create frontal resistance or drag, advises U.S. Masters Swimming.

Land Work

Perform strength-training exercises on dry land to reduce your chance for injury and to improve your swimming endurance and power. It also helps you train for this full-body sport, in which a lag in any of your body's muscle areas will hamper performance, advises Salo. Perform exercises such as the back bridge, side bridge and dead bug for your core, squats and lunges for your legs and lat pull downs, chest presses, reverse flys and seated rows for your upper body. Also work on kicking with ankle weights on dry land.