Swimming

Workout
Pink G8
 Planks
Why did you choose this exercise?
Planks is an exercise that is widely common
because of its great benefits to several
parts of our body. It is essential to so many
various sports because it works up almost
our entire body, prepping us for the works
out ahead.
Benefits
Not only does it improve our balance and posture,
but it also strengthens our core, flexibility, and
metabolism. Each and all very impactful towards
better swimming skills and qualities. Swimming
requires a strong and sturdy body core because the
sport utilizes every part of our body in water.
Consequently, we build up our metabolism, speed,
endurance, muscle strength, all in which coordinates
with the benefits of doing planks to help prepare our
fitness every time before going into the waters.
Flutter Kicks
Why did you choose this exercise?
Flutter kicks is critical to many swimming
practices since it is one of the main factors of a
swimmer’s speed in the water. Perfecting your
flutter kicks are one of the most important and
consistent steps in swimming since your kicks
are what drives you forward in the water the
most, especially when you need to get the best
out of your dive before going full charge on on
your kicks. As flutter kicks are the most basic
but also important one, it should definitely be
included in all basic swimming exercises.
Benefits
It is an exercise focusing on the muscles of our
core, directly at our lower abdominal muscles,
our hip flexors, and our thighs. All mentioned
above will greatly increase our stamina, speed,
posture, stability, and balance while swimming.
The exercise increases your mobility, helping
protect your spine from excessive forces by
training them in the right and consistent
patterns
Squat Jumps

Why did you choose this exercise?

Jump squats are basically a more powerful

and tiring version of squats, in which they
help improve the strength and balance of
your lower body. They will build up the
strength and endurance of your thighs and
calves for swimming, also helping your
quadriceps stays toned. Regardless of its
impact on swimming, I would recommend
this exercise as one of the basics to building
up your lower and upper body in a daily
workout.
Benefits
You will gain flexibility in your ankles and
hips from the motion of a jump squat that
will strengthen and prevent your body from
injuries in a swimming. Having flexible
ankles and legs will speed you up in water,
and increase your performance by a lot.
Russian Twists

Why did you choose this exercise?

Once again, the russian twists also help with

strengthening your core. It is significantly
important to highlight how swimming requires
a sturdy and enduring body core. We rotate
along the long axis down our spine, rolling our
hips and shoulders along this axis,
consequently, the core of our body must
engage with the process in order to swim in the
right and straight direction. I chose this exercise
to emphasize on a swimmer’s essential body
core and how daily russian twists can greatly
improve a swimmer’s performance.
Benefits
Russian Twists increases our rotational power
in our upper torso, the stability in our hips, they
strengthens our side abs and obliques, etc. This
will especially train your body for backstrokes
and the freestyle stroke as you are constantly
moving from side to side. The russian twists
will help bring control and balance to your core
while shifting sideways to keep your direction
straightforward in the pool.
 Lateral Lunges
Why did you choose this exercise?
In the same way, lateral lunges develops
balance, strength, and stability for your
body. Most importantly, they work out
your inner and outer thighs, also training
you body to twist side by side. Side
lunges will greatly improve your
alignment and balance while in water
because of how you are toning your
muscles and stretching and
strengthening them by lunging them
with force from side to side.
Benefits
Notably, lateral lunges train muscles on the back of
our thighs, called hamstrings, along with our glutes
to control the hip of our leading legs, meaning they
help gain stronger movement and motion in our
hips and legs while swimming in water. Specifically,
this exercise can help improve a swimmer’s
breaststroke by strengthening the groin and prevent
injuries that can happen with breaststrokes that
itself requires side-to-side strength.
Citations

References

2015, G. J., Mullen, G. J., Lishik, G., Wright, N., Duncan, L., Finlay, M., . . . Ger. (2015,
September 08). Improve your Breaststroke Kick With the Lateral Lunge. Retrieved from
https://www.swimmingworldmagazine.com/news/improve-your-breaststroke-kick-with-the-l
ateral-lunge/

Poirier-Leroy, O. (2016, December 14). Russian Twists: The Best Swimming Core Exercise for
Sprint Freestylers. Retrieved from
https://www.stack.com/a/russian-twists-the-best-swimming-core-exercise-for-sprint-freesty
lers