A week you can actually repeat
for Swimming.

Place the hard work

Two land strength days and swim sessions paced to your event and experience.

A repeatable structure

Day 1: strength from the main workout. Day 2: technical practice or easy aerobic work. Day 3: controlled conditioning. Day 4: second strength workout. Keep an easier day after your most demanding play day. Build pool volume gradually; dry-land intervals are supplementary.

Adjust the dial

When practices or matches rise, reduce gym sets before dropping the habit entirely. Watch shoulder load when adding gym work to a high-volume swim week.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Chest-supported row

Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.

FULL TECHNIQUE GUIDE ↗

Dumbbell overhead press

Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.

FULL TECHNIQUE GUIDE ↗

Dumbbell Romanian deadlift

Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two land strength days and swim sessions paced to your event and experience. Build pool volume gradually; dry-land intervals are supplementary.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Stroke mechanics, breathing and pacing belong in the pool with appropriate instruction. Watch shoulder load when adding gym work to a high-volume swim week.