Circuit Training for Swimmers

Last Updated on December 1, 2020 by admin

In this article, we’ll provide advice, examples, hacks and tips on the benefits of circuit training for swimmers.

Circuit training for swimmers requires them to perform a variety of dryland training exercises in quick succession.

• One of the key objectives of circuit training is to improve the swimmer’s cardiovascular fitness.
• A usual circuit normally consists of between 5 to 12 different exercises per circuit.
• They usually perform each exercise for between 10 to 60 seconds
• Swimmers usually change from one exercise to another.
• Usually without stopping or taking a very short rest, depending on their level of fitness.
• A balanced circuit training routine involves a mixture of cardiovascular exercises.
• Alternately developing the swimmer’s upper body, their lower body (hips and legs) and their core (abs)
• Each circuit is usually repeated two to three times.
• Swimmers usually rest for between 20 to 30 seconds between each circuit, depending on their level of fitness.
• An effective circuit training session can be achieved in about 30 to 40 minutes if the swimmer trains efficiently.
• Circuit training should be performed for a minimum of three sessions a week, ideally five-sessions per week.
• Circuit training can also help develop a swimmer’s strength and improve their flexibility.

Tailoring circuit training routines

• Circuit training for swimmers can help them to develop their general cardiovascular fitness which is fine.
• However, for a swimmer to take their circuit training to the next level, then they should tailor their circuit training to meet their specific needs.
• Many swimmers often have underdeveloped muscle groups, most typically an underdeveloped core.
• There are specific muscle groups which are important to swimming certain strokes effectively
• See dryland training exercises for specific strokes article links below
• Therefore, it’s important that their circuit training contains specific exercises to help the swimmer develop these muscle groups.
• Many sprinters often develop their circuits to include fewer reps and greater resistance to develop their strength
• While middle and long-distance swimmers often develop their circuits requiring them to perform each exercise for longer to help develop their stamina and endurance.
• The swimmer should ensure that they can perform all the circuit exercises correctly and safely.
• Many swimmers perform a warm-up circuit, containing dynamic warm-up exercises before they undertake their tailored routines.
• Once mastered, swimmers should increase the level of intensity of their circuit training.
• This can be achieved by either, increasing the number of exercises, adding to the number of reps, spending longer on each exercise or increasing the number of complete circuits
• Ideally, swimmers should keep a circuit training log so that they can record their progress and increase the intensity of their training in a planned and controlled manner.

Related articles on dryland training exercise for specific strokes

We have produced a series of related articles on dryland training exercises for specific strokes. Which you can view by clicking these links: dryland training for backstroke | dryland training for breaststroke | dryland training for butterfly | dryland training for freestyle

Circuit training for swimmer’s equipment

• Swimmers often incorporate a wide range of dryland training equipment into their circuit training routines to provide extra resistance. These include,
• Bungee cords
• Dumbbells
• Free weights
• Gym balls/exercise balls/Swiss balls/yoga balls
• Medicine ball/weighted bag
• Resistance bans
• Skipping/jump rope
• Water Bottles (as a substitute for dumbbells)

Swimming equipment

We have provided a recommended swimming equipment page.

• It contains swimming equipment (including dryland/land training equipment) that we and our swimmers use and recommend.
• You can access this page by clicking on the following link: swimming equipment

Circuit training for swimmers: Workout examples

The importance of a warm-up

An effective warm-up can provide a swimmer with many benefits. These include,

• Increasing the swimmer’s muscle temperature, which can help reduce the chances of muscle or tendon injuries.
• It can also help increase the flexibility of the muscles, helping them become more efficient and powerful.
• An effective warm-up can help to ensure that the swimmer’s cardiovascular system is prepared for the body’s increased demands for blood and oxygen.

Warm-up circuit

Listed below are examples of a warm-up circuit for swimmers.

• Jogging on the spot/jogging in place: 1 to 2 minutes
• Skipping rope/jump rope: 1 to 2 minutes
• Arm circles: 20 arm circles in a forward direction and 20 arm circles in reverse.
• Leg swings: 2 x 10 for each leg
• Shoulder rotators: 10 to 20 reps
• Lunges: 2 x 10 for each leg
• Repeat 2 to 3 times

Related article on dynamic stretching for swimmers

We have produced a related article on dynamic stretching for swimmers. Which you can view by clicking this link: dynamic stretching for swimmers

Related article on skipping rope exercises for swimmers

We have produced a related article on skipping rope exercises for swimmers. Which you can view by clicking this link: skipping rope exercises for swimmers

General beginners circuit

Here we have put together a general swimmer’s circuit for beginners.

Please note that this is a general guide. We strongly advise swimmers to tailor their circuit training to meet their own training goals.

• Jumping jacks: 10 to 20 reps
• Push-ups/press-up: 10 to 20 reps
• Bridge: 2 x 20 secs
• Squats: 10 to 20 reps
• Crunches: 10 to 20 reps
• Chair dips: 10 to 20 reps
• Burpees: 10 to 20 reps
• Plank: 2 x 20 secs
• Bicep curls (with bands, cords or weights) 10 to 20 reps
• Step-ups: 2 x 10 alternate legs
• Repeat 2 to 3 times

Other exercises to include

Swimmers may wish to incorporate these exercises into their circuit training routine.

• Squat jumps: 10 to 20 reps
• Cobra pose: 2 x 20 secs
• Calf raises: 2 x 10 for each leg
• Punches (with dumbbells or water bottles) 2 x 10 for each arm
• Straight leg flutter kicks: 2 x 30 seconds to 1 minute
• Superman: 2 x 20 secs
• Jumping lunges: 2 x 10 alternate legs
• Super slow push-ups/press-up: 10 to 15 reps

We have produced a series of articles that may help you select exercises for your tailors swimming circuit training routine.

Related article on developing your swimming core

We have produced a related article on developing your swimming core. Which you can view by clicking this link: developing your swimming core

Related article on bodyweight training for swimmers

We have produced a related article on bodyweight training for swimmers. Which you can view by clicking this link: bodyweight training for swimmers

Related article on Pilates for swimmers

We have produced a related article on Pilates for swimmers. Which you can view by clicking this link: Pilates for swimmers

Related article on yoga for swimmers

We have produced a related article on yoga for swimmers. Which you can view by clicking this link: yoga for swimmers

Related article on plyometric exercises for swimmers

We have produced a related article on plyometric exercises for swimmers. Which you can view by clicking this link: plyometric exercises for swimmers.

Takeaways

Circuit training for swimmers requires them to perform a variety of dryland training exercises in quick succession.

• One of the key objectives of circuit training is to improve the swimmer’s cardiovascular fitness.
• A usual circuit normally consists of between 5 to 10 different exercises per circuit.
• They usually perform each exercise for between 10 and 60 seconds
• Swimmers usually change from one exercise to another without stopping or taking a very short rest.
• A balanced circuit training routine involves a mixture of cardiovascular exercises
• Alternately developing the swimmer’s upper body, their lower body (hips, legs and feet) and their core (abs)
• Each circuit is usually repeated two to three times.
• Swimmers usually rest for approximately 30 seconds between each circuit.
• Circuit training should be performed for a minimum of three sessions a week, ideally five sessions per week.
• Circuit training can also help develop a swimmer’s strength and improve their flexibility

Swimmers safety and medical advice

When performing any form of swimming training exercise, swimmers should ensure that:

• They have enough room to safely perform each exercise.
• That all the equipment is fit for purpose and safe to use.
• Swimmers should ensure they understand how to perform each exercise correctly before attempting to perform them.
• That they warm-up properly beforehand.
• Before starting any form of exercise, we advise that you consult with your healthcare professional if you are concerned about an existing or potential medical condition.

Swimming resource library

We have produced a swimming resource library.

• This contains links to all of our blog posts.
• These are subdivided by swimming category

Categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training

• To access any article simply click on the attached page link: swimming resource library

The Competitive Swimming Exchange – Facebook Group

The Competitive Swimming Exchange is a Facebook group

• Its aim is to help exchange ideas and information to collectively improve the sport we love.
• It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
• It’s for all those who are interested in competitive swimming, either in the pool or in open water.

For more information about joining this group please use the following link: The Competitive Swimming Exchange