Although some hard-core fans dismiss any sport where make-up is worn in competition, synchronized swimming is a physically demanding activity for which athletes cross-train in and out of the pool. Synchronized swimming borrows moves from water polo and dance, and also has some moves specific to the sport. Synchronized swimmers need excellent strength and flexibility to perform lifts and poses in routines, and superb aerobic capacity to hold their breath for extended periods.
Water Routines
Cardiovascular
Synchronized swimming demands excellent fitness. Cardiovascular workouts focus on aerobic training and lung capacity. Swim easy 6 x 300s, breathing every three strokes, then every five strokes and back down to every three strokes every 100 m. Keep the pace easy and measured to maximize oxygen levels and percentage of aerobic metabolism used in the workout.
Alternate workouts in the pool with aerobic workouts using treadmills, elliptical trainers or stair steppers for 1-hour sessions. Follow aerobic routines with 20 minutes of gentle stretching exercises such as touching the toes or standing in a streamline position while stretching arms skyward.
Strength
Building strong abdominal core muscles is essential to holding poses, and training that uses body weight for resistance--such as Pilates and plank exercises--work well. One example of core building exercise is the reverse row. Assume a push-up position, holding two small free weights. Move the free weight back and up with a bent arm, until the elbow reaches your waist. Repeat the move 10 times and then switch to the other arm.
Surgical tubing provides good resistance training, and is portable and lightweight. Loop the tubing around a sturdy post or vertical pole, and do rowing exercises. Stand on the tubing and pull upward to exercise your biceps. Loop the tubing over a horizontal beam or pipe and do pull-downs. Do about 20 repetitions of each exercise.
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