World-class Swimming Workouts

Swimming is more technical than most would believe it to be. The "Swimming Science Journal" lists 36 articles that relate to how and why an efficient swimmer slides through water in its online "Hydrodynamics of Swimming." In addition to hydrodynamics, commitment to training with access to a knowledgeable training partner or coach is imperative, along with a training program that keeps challenging the athlete's mind and body.

Dry Land Training

Dry land training builds swim-specific muscles, and can take place before or after swim sessions or as independent workouts. The training may include yoga, Pilates, weights, stretch bands or Swiss ball. The Atlantic Coast Conference, according to its website, focuses on cardiovascular for endurance, flexibility for body rotation in the water and strength training.

Training Aids

Various training tools swimmers use during their workout are important for the development of technique, strength and power. They also can make training fun. Olympic champion swimmer Michael Phelps trains with boards, snorkels, hand paddles, pull buoys and even waterproof headphones. The challenge is finding which training aids work well with your size and body mechanics. Both hand paddles and fins come in an array of sizes, shapes and purposes.

Advanced Swim Workout 1

This advanced 3,000-yard level workout comes from Tri-Newbie's website, an online triathlon training resource. Begin this freestyle workout with a warm up - swimming 500 continuous yards at an easy pace. After a brief rest, swim a 200-yard easy kick set. After a brief rest, swim an easy 100-yard swim, followed by a brief rest. Finally, swim 6 x 50 yard with 20-second rest after each set. The total warm-up set is 1,100 yards. Now, begin the main set swimming a 600-yard free swim, followed without rest by 10 x 100 yard freestyle with a 10-second rest after each 100. Finally, swim a 300-yard cooldown, completing the workout.

Advanced Swim Workout 2

This 2,300-yard workout for advanced swimmers is from GoSwim's website, which features swimming and training techniques. Begin the workout with an 800-yard pull set, breathing after 3-complete arm cycles. After a brief rest, swim 600 yards freestyle, alternating every 50-yard lap by doing a drill, building pace, or at speed. After a brief rest, swim a 400-yard kick using a kickboard, snorkel, or fins. Rest briefly, and swim 300 yards sculling. Finally, after your rest, swim a relaxed 200 yards with the stroke of your choice to complete the workout.

Technique

Swimming fast is all about efficiency. Excellent swimmers are fit and strong. Most think this is why they swim so fast -- in part, this is true. However, speed also takes technique, which swimmers develop over time. Focus on your technique in the water to have more breakthrough swims.