Calisthenic Exercises To Improve Freestyle Swimming

Calisthenics are exercises that use your body weight for resistance. Be sure to perform a 10-minute warmup prior to exercise, using light aerobic activity, such as swimming a few laps, jogging, cycling or brisk walking. As a swimmers, perform calisthenic exercises that target your upper and lower body to make you a stronger and more efficient swimmer.

Squats

Strengthen your lower body with squats to provide you with a stronger kick to propel yourself forward through the water. Stand with your feet shoulder-width apart, and rest your hands on your hips. Retract your shoulders back. Put your weight on your heels with your feet flat on the floor, and lower as if you were going to sit in a chair. Stop when your thighs are parallel to the floor. Hold for a count of two, then slowly aise back up to the starting position. Do two to three sets of 12 to 15 repetitions.

Pushups

Pushups are one of the most popular calisthenic exercise; they strengthen your chest, arms and back. Start by getting on your hands and knees, positioning your hands shoulder-width apart. Place your hands just in front of your shoulders, and bring both feet back so your body forms a straight line. Your weight should be evenly distributed between your head and toes. Engage your abdominals, and bend your arms to lower your chest to touch the floor briefly. Slowly push back up to the starting position. Do this exercise on your knees if the other position is too difficult.

Crunches

This exercises tones and strengthens your abdominals. A strong core helps you keep your body aligned. Begin by lying on your back with your knees bent and your feet flat on the floor. Rest your hands just behind your ears. Engage your abs and lift your shoulders and upper back off the floor. Hold for two seconds then lower back to the starting position. Do two to three sets of 20 to 25.

Back Extension

This exercise is also known as the superman, and it targets your lower back muscles. A strong back keeps your body aligned in the water as well. Start by lying on your stomach with your arms and legs extended. Keep a neutral spine by setting your gaze a couple of inches in front of you. Lift your legs and arms a few inches off the floor simultaneously, hold for two seconds, then lower back down to the starting position.