11 Best Swimming Workout Plan

Updated on: November 2020

Best Swimming Workout Plan in 2020


The Waterproof Swimmer: More Swimming Workouts for Swimmers and Triathletes

The Waterproof Swimmer: More Swimming Workouts for Swimmers and Triathletes
BESTSELLER NO. 1 in 2020

Workouts in a Binder for Swimmers, Triathletes, and Coaches

Workouts in a Binder for Swimmers, Triathletes, and Coaches
BESTSELLER NO. 2 in 2020
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Marathon, Revised and Updated 5th Edition: The Ultimate Training Guide: Advice, Plans, and Programs for Half and Full Marathons

Marathon, Revised and Updated 5th Edition: The Ultimate Training Guide: Advice, Plans, and Programs for Half and Full Marathons
BESTSELLER NO. 3 in 2020

Swim Workouts for Triathletes: Practical Workouts to Build Speed, Strength, and Endurance (Workouts in a Binder)

Swim Workouts for Triathletes: Practical Workouts to Build Speed, Strength, and Endurance (Workouts in a Binder)
BESTSELLER NO. 4 in 2020
  • Waterproof, spiral-bound pages with big fonts for easy reading through goggles
  • The 10 best drills for improved freestyle performance
  • 30-minute sessions to fit a quality workout into a busy day
  • Open-water workouts to get ready for race day
  • Beginner & advanced swim sets for each workout
  • 4 training plans for sprint, Olympic & half-Ironman, Ironman, and general fitness
  • Take Swim Workouts for Triathletes with you to the pool and you’ll strengthen your swim and become a faster triathlete.
  • Spiral-bound waterproof paper with 4-color interior 5 in. x 7 in., 120 pages.

The Swimmer's Workout Handbook: Improve Fitness with 100 Swim Workouts and Drills

The Swimmer's Workout Handbook: Improve Fitness with 100 Swim Workouts and Drills
BESTSELLER NO. 5 in 2020

80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels

80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels
BESTSELLER NO. 6 in 2020

Swim Speed Workouts for Swimmers and Triathletes: The Breakout Plan for Your Fastest Freestyle (Swim Speed Series)

Swim Speed Workouts for Swimmers and Triathletes: The Breakout Plan for Your Fastest Freestyle (Swim Speed Series)
BESTSELLER NO. 7 in 2020

The Prediabetes Diet Plan: How to Reverse Prediabetes and Prevent Diabetes through Healthy Eating and Exercise

The Prediabetes Diet Plan: How to Reverse Prediabetes and Prevent Diabetes through Healthy Eating and Exercise
BESTSELLER NO. 8 in 2020

Water Exercise

Water Exercise
BESTSELLER NO. 9 in 2020

Make the Pool Your Gym: No-Impact Water Workouts for Getting Fit, Building Strength and Rehabbing from Injury

Make the Pool Your Gym: No-Impact Water Workouts for Getting Fit, Building Strength and Rehabbing from Injury
BESTSELLER NO. 10 in 2020

Swim Speed Workouts for Swimmers and Triathletes: The Breakout Plan for Your Fastest Freestyle (Swim Speed Series)

Swim Speed Workouts for Swimmers and Triathletes: The Breakout Plan for Your Fastest Freestyle (Swim Speed Series)
BESTSELLER NO. 11 in 2020
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Swim Tips: Backstroke Swimming Technique

If you are trying to learn how to perfect your backstroke, then some simple tips can help you. The backstroke can be one of the most enjoyable swimming strokes.

Some expert swimmers find the backstroke to be tiring and burdensome. One of the main reasons for this dissatisfaction with the backstroke is the failure to fully incorporate the entire body into the stroke. Fortunately, the backstroke can be rewarding if it is carefully studied and practiced. Certainly, practice makes perfect, and the backstroke requires many hours of practice to perfect. So, put on your swimsuit and goggles and prepare for a great lesson in backstroke technique. Michael Phelps knows all too well that expert swimming skills come with a great price...tons of time and effort.

Let Your Shoulders Do the Leading

The backstroke looks like a swimming stroke that requires intense arm movement. There is some truth to that, but the majority of the movement should be stimulated by your shoulders and not by your arms. When you do the backstroke, you should try to reach as far as you can with your arms as you shift your shoulders. The shifting of your shoulders is like a dance move or an exercise move that requires the rolling of your shoulders. The motion isn't caused by your arms but by your entire upper body movement. This can best be paralleled to a motion that is similar to rowing a boat. Try to think of rowing a boat one arm as a time, and that is how you want your stroke to look.

Kick with Consistency

When doing the backstroke, kick your legs up and down rapidly. The style of kick that is necessary for the backstroke is the same as the kicking style required for the freestyle or classic stroke. The only difference is that you are lying on your back rather than on your stomach, so your heels will enter the water instead of your toes. Most importantly, keep a constant kick so you won't have dead weight dragging in the water. The purpose of kicking is to counter the weight of the bottom half of your body, and thus propel your body forward in motion.

Breathing Never Felt so Good

This is the only competitive swimming stroke that doesn't require a methodic breathing method. You can breathe however you want. The easy breathing elements of the backstroke are compensated by the fact that the backstroke requires some focus and perspective. If you don't pay close attention, you will wind up on the other side of the pool. If you are swimming indoors, try to follow a pattern on the ceiling, so you won't drift from one lane to another. If you are swimming outdoors, glance over to the side to gain some perspective. Due to the vision impairment caused by swimming on your backside rather than your front side, try to maintain a steady movement and use the markers on the sides of the pool to keep a proper lane formation.

Swimming like Michael Phelps may take some time and energy, but you can do it!

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