Warm-up (10 minutes):
Dynamic Stretching: Leg swings, arm circles, torso twists.
Aerobic Warm-Up: 5 minutes of jogging or jump rope.
Strength & Power (20 minutes):
Pull-Ups: Targets the lats and mimics the pulling phase of swimming. 3 sets of 8-12 reps.
Push-Ups: Strengthens chest, triceps, and shoulders. 3 sets of 12-15 reps.
Squat Jumps: Builds leg power for strong kicks. 3 sets of 10 reps.
Medicine Ball Throws: For core power and explosiveness. 3 sets of 10 throws.
Dumbbell Front Raises: Strengthens deltoids for better arm propulsion. 3 sets of 12 reps.
Endurance & Conditioning (15 minutes):
Circuit (repeat 3 times with 1-minute rest in between):
Burpees: 30 seconds
Plank: 30 seconds
High Knees: 30 seconds
Flutter Kicks: 30 seconds
Mobility & Flexibility (10 minutes):
Swimmer’s Stretch: Targets the shoulders. Hold for 30 seconds each side.
Hip Flexor Stretch: Enhances kick range. Hold for 30 seconds each side.
Seated Hamstring Stretch: For better kick flexibility. Hold for 1 minute.
Tricep Stretch: Maintains arm mobility. 30 seconds each arm.
Cool Down (5 minutes):
Deep Breathing: 2 minutes, promotes relaxation and oxygenates the muscles.
Static Stretching: Target major muscle groups to promote recovery.
This workout can be modified based on the swimmer's specific needs, events they compete in, and their current fitness level. Regularly including dry-land training, as outlined above, can significantly improve a swimmer's performance in the water.