Improving swimming speed requires hard work on land—introducing simple exercises to build swimming-specific strength.

•4 min read
Improving swimming speed requires hard work on land—introducing simple exercises to build swimming-specific strength.
One key indicator of improved freestyle technique is an increase in swimming speed. Swimming speed is defined as the distance covered within a given time—specifically, it’s calculated as the product of stroke length and stroke rate. Typically, a swimmer’s stroke length tends to stabilize after consistent, extensive practice. As a result, enhancing swimming speed largely depends on increasing stroke rate—that is, how many strokes a swimmer can complete per minute. Alternatively, this can also be described as improving stroke frequency.


The faster you complete the same swimming stroke, the more strokes you can perform—and the greater the demand on your paddling strength. However, as your stroke speed increases, so does the drag force acting against you, and this drag grows far more significantly than the increase in speed itself. As a result, pushing your stroke speed even higher becomes progressively more challenging as you go along.
It seems that the muscle strength required to perform the sculling motion must be sufficiently robust—practicing solely in the water isn’t enough. Instead, the water provides an ideal environment for refining technique, as well as practicing balance and coordination, while muscle strengthening should primarily take place on land. This article introduces some commonly used exercises performed on dry land.
1. Single-arm water-pushing exercise
This exercise is designed to improve body balance and symmetry during the pull phase of freestyle swimming. Perform 3 sets, with 1 minute on each side, completing 5 repetitions per set. Here’s how to do it: Lie flat on your back, extend one arm horizontally and keep it parallel to the ground, while raising the other arm straight overhead. Grip a dumbbell firmly in your top hand and maintain a stable, motionless position throughout.
Lift the leg on the same side, exhale slowly and naturally, while gently raising that same-side leg until it gradually becomes parallel to the ground. Then, keeping the arm holding the dumbbell steady, pivot your body toward the opposite side—making sure your shoulder and hip rotate in sync—and maintain stability in both arms throughout the movement.
After turning your body to the side, gently place the leg that was previously lifted and positioned parallel to the ground onto one side, keeping it straight. At the same time, keep your eyes focused on the dumbbell, making a conscious effort to maintain arm stability. Importantly, ensure that the arm holding the dumbbell does not extend past your back, and pay close attention to the range of motion as you twist your torso.
2. Simplified Squat Jumps
For most swimmers who train in the pool, the flip turn is the single most critical technical element affecting their swimming rhythm and performance. This exercise primarily focuses on improving the speed of the flip turn, with the practice itself serving as an on-land simulation of the actual flip movement.
The specific method is to stand upright in place, extend both arms naturally upward, interlock your palms, and position your feet shoulder-width apart. Then, slowly lower yourself into a deep squat. This exercise effectively targets the thigh and gluteal muscles. Perform 6 sets, with 3 repetitions per set, taking about 5 minutes in total. When you reach the point where it becomes difficult to maintain balance during the squat, push firmly through your heels to stand back up, followed by a gentle jump—though there’s no need to focus on how high you jump.


3. Single-Arm Forward Extension Exercise
Arm extension in freestyle is crucial—something we’ve discussed repeatedly in previous articles. That’s why practicing the arm-extension motion thoroughly is highly effective for improving your swimming speed. This particular exercise focuses on perfecting both the direction of the arm extension and maintaining stability afterward.
The specific method involves using the gym’s cable pull machine: stand with your back to the equipment at an appropriate distance, slightly offset by about half a body width—either to the left or right—to allow for optimal arm extension. Perform 4 sets of 8 reps each, with 4 reps on each side, taking approximately 3 to 5 minutes in total.
Pay special attention: When performing this exercise, there’s a twisting motion of the body. Keep your lower body stable—step one foot forward with the entire sole firmly planted on the ground. Make sure your thigh doesn’t extend past your knee, and your knee doesn’t go beyond your foot. Finally, push off the ground with your back foot.
Twist your body while extending your arms forward, paying close attention to your core strength and shoulder sensations during the exercise. When your arms are fully extended, they should be at shoulder height or slightly lower—never higher than your shoulders—to prevent injury.

Share this article

Related Articles