Swimming Fitness Training

Swimming Description

Swimming is an excellent all-around activity that exercises most of the major muscle groups and the cardiorespiratory system. Swimming is a sport which is suitable for people of many different ages and fitness levels. Swimming places very little stress on the joints compared to many activities. Beginning swimmers should take lessons to learn proper stroke techniques and water safety practices.

Swimming Risks

  • Shoulder injuries such as impingement syndrome, tendinitis, bursitis, or muscle pulls
  • Knee pain and swelling from overuse (breaststroker's knee)
  • Possible lower back injury from exaggerated arching of back during butterfly and freestyle swimming
  • Ear infection or irritation from water in the ear canal
  • Eye irritation from chlorine in the pool
  • Water-related risks such as hypothermia or drowningSport-specific application
  • High school, collegiate, national, international, and Olympic level competition
  • Part of triathlon, water polo and synchronized swimming

Swimming Equipment required

  • Goggles for eye protection
  • Bathing cap (optional)
  • Swimsuit: should be snug to prevent excessive drag
  • Training gear: includes kickboards, hand paddles, fins, pull-buoys, swim trolleys & swim sleds (optional, primarily meant for serious, competitive swimmers)

Swimming Applicable substitutions

  • Nordic skiing
  • Aqua-aerobics
  • Vertical ascent climber
  • Water polo
  • Walking with hand weights

Swimming Reference sources, organizations and publications

  • United States Swimming, Inc. (USS): 1750 E. Boulder St., Colorado Springs, CO, 80909, (719) 578-4578
  • National Collegiate Athletic Association (NCAA): 6201 College Blvd., Overland Park, KS 66211-2422, (913) 339-1906
  • The International Swimming Hall of Fame: 1 Hall of Fame Drive, Ft. Lauderdale, FL 33316, (305) 4626536
  • International Swimming Federation (FINA): 425 Walnut, Suite 1610, Cincinnati, OH 45202, (513) 3812963
  • Swimming World Magazine: 116 West Hazel St., Inglewood, CA (213) 6742120
  • American Red Cross
  • Local YMCA/YWCA and YMHA facilities
  • Local parks and recreation departments


Cardiorespiratory: Aerobic/Interval(Sprint Events: Anaerobic)

Fitness Benefits

  • Cardiorespiratory 5
  • Flexibility 4
  • Muscular Strength 2
  • Muscular Endurance 5
  • Body Fat Recution 5

Fitness Requirements

  • Cardiorespiratory 1
  • Flexibility 2
  • Muscular Strength 2
  • Muscular Endurance 2
  • Coordination/Skill 2

Muscle groups used

Primary muscles: shoulders, rotator cuff, chest, quadriceps, upper back (latissimus dorsi, trapezius, rhomboids), hip abductors (gluteal muscles, tensor fasciae latae), hip adductors and hamstringsAssistance muscles: triceps, biceps, serratus anterior, forearms and calves

Energy expenditure

Approximately 0 Calories per minute per pound of body weight

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