Circuit Training For Swimming

Incorporating a circuit training program into your swimming routine can help build your endurance. Swimming requires strength and endurance, allowing you to conserve energy for a longer swim. An effective circuit training routine includes a variety of resistance exercises and high-intensity cardiovascular exercises performed in quick succession. Consult with a doctor before starting a circuit training program.

Cardiovascular Exercise

Cardiovascular, or aerobic, exercises strengthen your respiratory organs such as the heart and lungs. They transport oxygen and blood throughout your body to provide energy. Cardiovascular exercises also prepare your body with proper breathing techniques for a successful swim. Examples of cardiovascular exercises incorporated in strength training include jump squats, jogging, jumping rope, jumping jacks and high-knees.

Weight Training

Circuit training for swimming includes weight training stations emphasizing the upper body. Concentrating on the upper body improves your muscular strength and endurance for swimming. Examples of resistance exercises include the bench press, behind the neck pull-down, bicep curl, shoulder press, lat pull-down and triceps dip. Vary your workouts by using different types of resistance such as dumbbells, barbells, resistance bands and weight machines.

Repetitions

Swimmers will benefit from weight training exercises by performing more repetitions with less weight. Using maximum weights will add bulky muscles when your goal is to build a combination of strength and endurance. Execute three sets of 12 to 15 repetitions of each exercise. Try to rest 30 to 90 seconds between each set and then progress to the next exercise.

Resting

Circuit training for swimming can be completed two to four times a week. Allow at least 48 hours between sessions that work the same muscle groups. The resting period gives your muscles a recovery period to rebuild torn muscle fibers from strength training. Resting between training sessions will also help prevent any injuries.