3 Ways to Maintain your Strength In Swimming

Courtesy of BridgeAthletic

Preseason training can be a period of intense muscle soreness and physical fatigue. However, staying in better shape by maintaining your strength from one season to the next will help you manage preseason training better and set you up for a great training cycle. Let’s discuss three ways you can maintain your strength over the course of your break.

 1. Hit the Gym

The obvious way to maintain your strength is to go through some basic strength exercises in the gym. If your goal is simply to maintain your baseline level, you do not need to execute complex movements. As a result, these strength training sessions can be done anywhere—in the gym, at home, or even at a hotel gym. If you don’t lift weights yet, you can focus on bodyweight exercises like pull ups, push ups, squats, and lunges. If you do lift, spend 30 minutes or so going through basic progressions using dumbbells or a barbell. Remember that you haven’t done much strength training since before taper, so you’ll likely need to start with a lighter weight than you were doing a month ago.

2. Stick to your Exercises

Maintain strength by doing exercises you are familiar with. Your body has already learned those movement patterns, so you can minimize any risk of injury that would come with trying new exercises. Focus on using proper technique with each repetition. Keep your weights medium to light, and your repetitions moderate. The important part of these strength sessions is to keep your muscles engaged during the exercises to retain their ability to fire correctly. You do not need to be putting on the heavy weights until your strength phase later in the year.

3. Stretching and Cardio

As with any activities during your break, take care of yourself and do everything in moderation. You can maintain your baseline through 2-3 strength training sessions per week, similar to your normal strength training schedule. If you are going to be lifting, make sure you also maintain your foam rolling and stretching to lengthen out tight muscles. Alternate your strength days with a bit of cardio to keep some variety in your fitness regimen. Remember to have fun! A little bit of effort on your part now will make those first couple weeks back in swimming much easier!
New Call-to-action


BridgeAthletic Logo 3BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training. Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.


Nick FolkerNick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic. Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology. The Championship Series by BridgeAthletic is designed to empower athletes with tips from the pros that will help them reach peak performance come race day. We will be covering competition-focused topics such as nutrition, recovery, stretching, and mental preparation.

Follow BridgeAthletic on Twitter here.

Like BridgeAthletic on Facebook here.

Swimming News / Swim Training courtesy of BridgeAthletic, a SwimSwam partner.

Leave a Reply

Notify of

1 Comment
oldest most voted
Inline Feedbacks
View all comments
Ajit Singh Gill
8 years ago

Thanks Peng Siong, this keeps my golf going.GOD BLESS.