To be a good swimmer, you must possess technical skill, muscular balance and strong athletic ability, according to the Atlantic Coast Conference website. Aerobic and muscle conditioning exercises help you build endurance and increase your level of cardiovascular fitness. In addition to training in the water, you need to participate in dry land workouts as a way to stay competitive.
The Body and Mind Solutions website recommends doing 45 minutes of cardio exercise as part of your land workout. Some activities you can do include running, jogging and rowing. Stadium stair-climbing can also be used as a dry land workout, because it requires you lift your entire body to complete each step.
The Swim Split website advises that during weight training, you should focus on muscle groups used during swimming. Lateral pull-downs and triceps push-downs will work the muscles used while completing strokes in the water. Swim Split suggests that instead of giving yourself a certain number of reps, you do as many chin ups and dips as possible until you tire.
Medicine Ball Workouts
Shanaka Henderson from the University of Maryland Sports Medicine suggests using a medicine ball to give the swimmer the opportunity to learn how to maintain fluidity and momentum once they compete in the water. One example of an exercise using a medicine ball is to complete a pushup with the right hand on the ground and the other on the medicine ball. You then proceed to do the pushup with both hands on the medicine ball. The final portion of the workout, you will have the left hand on the ground and the right on the medicine ball. Another workout involves you lying flat on your back facing a partner who is also on her back. Lift your head up and toss the medicine ball to the partner. Toss the ball back and forth as quickly as possible. The arms should be the only muscles used in the exercise.