6 Ways to Get Fitter Than Ever Through Off-Season Training

Photo Courtesy: Annie Grevers

By Annie Grevers, Swimming World Staff Writer

Off season? That’s a thing in swimming? Well, kind of. Most swimmers are trained to train. In our two or three weeks away from the water, we’re looking for new ways to refine our swimming. Through any mode that’s well, not swimming.

Here are a few ways to take your fitness to the next level through off-season training:

1. CORE

Abs and swimming often are lumped together as a package deal. You swim, therefore you have strong abs. But that’s not necessarily true. Yes, the best swimmers in the world have some fiercely strong abs. They have learned that holding a tight core is the foundation for having well-connected strokes in the pool.

But in order to know how to even flex those muscles while you swim, those muscles need to exist. Create an ab routine in the off-season that you stick with consistently. If you’re lost in where to start, YouTube has boundless ab video options! Here’s one from the Race Club to get you going.

2. YOGA/FLEXIBILITY

yoga-madison-kennedy-off-season-training

Photo Courtesy: Madison Kennedy

Yoga is not just a trendy thing for swimmers to do, it’s a logical thing for swimmers to do! Think about how bound up your shoulders can get from long freestyle sets. Ever notice how every stroke gets shorter as you grow more fatigued?

Keeping your pecs, lats and traps loose and lengthened will literally add length to each stroke you swim. When you gain shoulder flexibility, you can extend further and grab more water with each stroke.

3. BOXING

Photo Courtesy: Lara Jackson

Here’s the curveball on the list. Boxing? What could swimming possibly have in common with boxing? Surprisingly, a lot.

Every time a boxer throws a punch they throw their body by using their rock solid core. If you try to swim an entire workout with your arms, your shoulders will hate you and your teammates will ride their rotation right on by you. The right hip snapping forward with a right jab equates perfectly to the rotation you need from your hips for an efficient backstroke and freestyle.

Most boxing classes are a combination of abs, calisthenics and punching/kicking a bag. Prepare to sweat more than you’ve ever sweat in your aquatic life.

4. RUN

I write this with hesitation because I know from experience that running is counterproductive in strengthening your ankles in the right direction. It stiffens the very muscles, tendons and ligaments you want loose for a a flexible, fin-like kick.

On the other hand, running gets the heart racing and provides the mind with some quiet time to think on how you’re going to improve over the next season. Keeping your heart rate at a steady 160 for 30 minutes is one way to emulate the steady aerobic work of a swim practice.

5. SPIN

aberdeen-proving-ground-spin-class-off-season-training

Photo Courtesy: Aberdeen Proving Ground

If you absolutely despise running, spinning is calling your name! You’ll probably be like most swimmers, and walk into the class thinking most people have no idea what real pain is. Then you’ll climb on the bike and an hour later leave the room with your tail between your legs, thinking that was one of the hardest things I’ve ever done.

And again, prepare for a fountain-like flow of sweat. You may be sitting for a lot of this class, but your heart will never be at rest.

6. LOOSEN

Photo Courtesy: Taylor Baughman

And yes, I mean loosen in the pool. Just because it is off season does not mean swimming is off limits! Do NOT look at this as a swim workout, but simply as hydrotherapy and active recovery for your muscles. This is strategically placed right after spinning and running.

Olympic champ Matt Grevers (yes, I’m name dropping my husband) and I would run and/or lift in the off-season. We would always follow it up with a 500 kick to shake out our dryland workout in the pool. This brings length back into your shins and ankles and makes the day after a run and/or lift far less painful!

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Melanie DelGado

9 years ago

Anna DelGado. Read this please

Lexi Laird

9 years ago

Love your articles 🙂 Keep it up!

Swimmer33

9 years ago

You mention that you and Matt did lifts during the off-season but do not mention it as one of the 6 things to get more fit?