Swimmers use exercise resistance tubing in and out of the water to improve their skills. Exercise bands are available in a variety of resistance strengths, which vary according to color. You choose between a flat band and a band with a handle depending on your workout needs, but either type is effective. If you have a latex allergy, select a non-latex resistance band.
Back
Perform a back pulldown to improve the muscles you use when swimming freestyle or the butterfly stroke. Your back responds to the movement of a pulldown as if you were performing a pullup. Hold the middle of the band with both hands and raise your hands with straight arms over your head. Face your palms away from your body. As you bend your elbows and pull your arms down, separate your hands to create tension in the band. Finish the pulldown with your hands in line with your shoulders. Return to the start position by controlling the band as you bring your hands together overhead. Aim to complete two sets of 10 to 15 repetitions every other day.
Rotators
Strengthen your shoulder's rotator cuff with an internal and external rotation. Secure one end of your band to a stable base such as a high backed chair, or a pole. Wrap the band around the pole and slide the band through the handle to attach it to the base. Stand with your right hip toward the base and hold the band in your left hand. Place your left hand close to the secured end of the band. Bend your left elbow at a 90 degree angle and position your palm facing the pole. Rotate your left hand toward your left side as you pull against the band and then return your left hand to start position. To strengthen your internal rotators, hold the band in your right hand with your right elbow bent to a 90 degree angle. Move your right hand toward your left hip as you pull against the band. Complete 10 to 15 repetitions and two sets of both exercises on both arms.
EVF
The YMCA recommends strengthening the early vertical forearm, EVF, to prepare swimmers for the freestyle swim. The EVF position is crucial to a swimmer's strength and speed. Strengthen your EVF with a resistance band on dry land. Stand on your band and hold an end in each hand. Bend forward from your waist until your back is parallel with the floor. Bend your elbows to a 90 degree angle and raise your elbows out to the sides in line with your shoulders. Your hands are directly below your elbows with your palms facing backward. This is an isometric exercise, so hold the position still for five to 15 seconds and then release.
Tether
Your resistance band is used in the water as a tether to provide resistance during swimming. Attach one end of your band to a stair pole or starting block pole. Wrap one end around the pole and then pass the band through the handle to form a secure attachment. Wear a water-resistant belt and attach the other end on the backside of your belt. Perform your swim strokes as you try to swim away from the band and create resistance in the tube.
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