Competitive swimming and swim workouts are designed to help improve your swimming speed, quickness and overall agility. In addition, competitive swim workouts are designed to help boost endurance as well as strengthen your arm and shoulder muscles. Competitive swimming workouts range from swim relay workouts to short-distance sprint workouts.
Three Kick/One Pull Workout
The three kick/one pull workout is designed to strengthen your arms as well as improve your overall swimming style. Start at one end of the pool with your feet planted against the wall and one arm grabbing the edge of the pool. Push off the wall with both of your arms fully extended in front of you. Perform three kicks, combining the final kick with a full arm pull. Repeat this exercise until you get to the end of the pool. For the entire workout, perform 20 laps, taking a two-minute break after every five laps.
Swim Interval Workout
This swim interval workout is used as a warm up workout for competitive swimmers. Start the exercise by performing eight 50 yard sprints using a freestyle stroke. The first two sprints should be at 85 percent speed while the next two should be at 90 percent. Sprints five and six should be at 90 percent capacity while the last two sprints should be at 100 percent. After the final two sprints take a two-minute break before repeating the workout.
Medley Swim Workout
The medley swim workout is designed to improve your ability to perform a variety of unique swimming strokes. Start with a 300-yard warmup swim with any stroke you like. From here, perform a 100-yard sprint in a freestyle stroke. Without taking a break, transition into a butterfly stroke, swimming this stroke for an additional 200 yards. Take a two-minute break before moving into 200 yards of a backstroke. Transition this into a 150-yard breaststroke and finish on a 150-yard freestyle.
Backstroke Workout
The backstroke workout is designed to help improve your backstroke as well as your overall endurance. Start by swimming eight laps at 50 percent speed. Make sure that your arms extend up above your head and out toward the water during each stroke. From here, perform four laps at 75 percent speed. Perform two additional laps at 100 percent speed, making sure that you do not slow down on the final lap. Rest for several minutes before repeating the exercise, adding one lap to each portion of the workout.
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