Land Training

Pre & Post session stretches

All squad members should be doing stretches before and after each swimming session. Click here to visit the SwimFit website which will remind you what exercises you need to do and how to do them correctly.

By properly preparing your body for swimming you will increase your efficiency of your swimming session and reduce any muscle soreness.

Pre-swim – stretch each body part in order – holding stretches for 10 to 15 seconds. Run through the routine three times.

The SwimFit website offers different stretches, which are suitable for your pre & post session stretches. Click here to find out about:

  • Calves
  • Quadriceps
  • Hamstrings
  • Pectorals
  • Trapezius
  • Triceps
  • Deltoid
  • Abdominals

Post-swim – stretch out in a warm shower, hold each stretch for 30-40 seconds to help clear waste products from the muscles, improve post-exercise flexibility and stimulate the muscle receptors that promote relaxation.

Land Training

Sport specific work is the best way to get better at sport. If you want to get better at swimming then swim! But you can make additional gains when you have maximised your swim time by adding on dry-land work. Performance swimmers should be doing land training sessions to build up their muscle strength. Currently we are not able to provide a specific class for this, so the responsibility falls on the individual to do the exercises that will support their swimming needs. Your coaches will advise you on a bespoke programme suited to you, your swimming needs and your body development needs.

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