{"id":656634,"date":"2026-11-04T05:30:26","date_gmt":"2026-11-04T13:30:26","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=656634"},"modified":"2026-11-04T05:30:26","modified_gmt":"2026-11-04T13:30:26","slug":"how-do-top-distance-swimmers-train-in-the-gym-top-coaches-reveal-their-secrets","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/how-do-top-distance-swimmers-train-in-the-gym-top-coaches-reveal-their-secrets\/","title":{"rendered":"How Do Top Distance Swimmers Train In The Gym? Top Coaches Reveal Their Secrets"},"content":{"rendered":"

How Do Top Distance Swimmers Train In The Gym? Top Coaches Reveal Their Secrets<\/strong><\/p>\n

Strength training for sprinters has become a swimming phenomenon.\u00a0<\/span><\/p>\n

Sprinter Cam McEvoy’s<\/strong> success has sparked a new wave of sprinters<\/span>\u00a0eager to adopt the star\u2019s methods<\/a><\/span>. Many across the swimming sphere are testing different methods,<\/span> combining more technically focused work in the pool<\/span><\/a>\u00a0with a heavy load in the weight room.\u00a0<\/span><\/p>\n

A debate between coaches continues to rage on. How much time should sprinters spend in the pool, and at what intensity should they swim? What should they do in the gym? This discussion also triggers the question: How should these sprint training discoveries affect how their distance swimmer counterparts train?<\/span><\/p>\n

For decades, distance swimmers have seemingly followed a similar program in the pool. The athletes often engage in high-volume practices, focused on holding an aerobic threshold. What these swimmers do in the weight room is less well-known.\u00a0<\/span><\/p>\n

\u00a0Many sprint swimmers, like McEvoy, are widely known to prioritize strength training outside of the water. The approach towards distance swimmers, however, can be much more variable, as found by multiple interviews conducted by Swimming World. University of Texas strength coach Michael Hanson<\/strong> explained that there are many different philosophies toward how to prepare distance swimmers for meet day.\u00a0<\/span><\/p>\n

\u201cSome people think distance swimmers should train just like sprinters (in the gym) in terms of power, (and) some people believe it should be lots of multi-rep efforts with volume, and some are in between,\u201d he said.\u00a0<\/span><\/p>\n

Strength trainers face a tough balancing act. They must ensure distance swimmers get stronger, without overworking them amid their already-high volume.\u00a0<\/span><\/p>\n

\u201cWe want to preserve our swimmers\u2019 shoulders, and maximize strength gains, without wrecking their nervous systems,\u201d said Alonzo Williams<\/strong>, the strength coach for top club team the Sandpipers of Nevada.\u00a0<\/span><\/p>\n

By perfecting this balancing act, swimming\u2019s best strength coaches are working to build a generation of stronger, healthier distance swimmers.\u00a0<\/span><\/p>\n

Making Good Distance Swimmers Great<\/strong><\/h3>\n

Across all of sprint swimming, one word has become synonymous with success: \u201cpower.\u201d\u00a0<\/span><\/p>\n

The ability to create instant propulsion through the water is something that many of the world\u2019s top sprinters emphasize as essential, in such short races. Tennessee head coach Matt Kredich<\/strong> explained this focus to Swimming World Magazine in May.\u00a0<\/span><\/p>\n

\u201cWe work on full-body strength\/power, to ensure we can replicate fast movements in the pool,\u201d Kredich said. \u201cFor us, it\u2019s about a high intent to move weight fast.\u201d<\/span><\/p>\n

In distance races, the need for that instant burst of speed is less essential. But according to Hanson, it\u2019s still a factor. The coach explained that he breaks speed in swimming into four categories. One is the aforementioned \u201cability to express force.\u201d But it also includes \u201cthe energy you have available to you\u201d aerobically, \u201cthe ability to reduce drag,\u201d and the swimmer\u2019s overall mass.\u00a0<\/span><\/p>\n

\u201cAll of these factors can weigh in different ways, depending on the event,\u201d Hanson said. \u201cIn a distance event, the factor of anaerobic\/aerobic capacity matters more, but the \u2018force expression\u2019 is still needed.\u201d<\/span><\/p>\n

It\u2019s a sentiment echoed by top strength coach Vern Gambetta<\/strong>. Gambetta has trained many elite distance swimmers over the years, including Summer McIntosh<\/strong>. He stressed that while swimming isn\u2019t \u201cone size fits all,\u201d certain variables are important for all swimmers.<\/span><\/p>\n

\u201cStrength training, flexibility, and (body) awareness are all needed to make a complete swimmer,\u201d he said.\u00a0<\/span><\/p>\n

In practice, this means that the trainers often utilize similar movements for their distance groups and their sprinters. William uses many of the areas of the traditional movements needed for functional strength – squatting, hinging at the hips, pushing, and lunging – along with \u201cexplosive movements\u201d like medicine-ball throws and jumps, in his work with the Sandpipers. He says that these movements help create a better athlete, and therefore a better distance swimmer.\u00a0<\/span><\/p>\n

\u201cWe always say we want our swimmers to have an upper body like a wide receiver, and a lower body like a marathon runner,\u201d he said.\u00a0<\/span><\/p>\n

Hanson views this functional strength as especially important when it comes to elite swimmers. In his eyes, elite distance swimmers often already have \u201cgreat energy systems\u201d after years of swimming experience. Where they can make up ground, is in their strength.\u00a0<\/span><\/p>\n

\u201cThe expression of force can be a real difference between these milers in the A-final,\u201d he said. \u201cWe\u2019re not working on it quite as much as (sprinters), but we know it helps them maximize their potential.\u201d<\/span><\/p>\n

Turns, Starts Remain A Focus\u00a0<\/strong><\/h3>\n

Sixty-five times, a swimmer launches themselves into the wall in the 1650 freestyle, flipping and propelling themselves into their next lap. In the 50 freestyle? The exchange happens just once.\u00a0<\/span>It\u2019s an important discrepancy between distance swimming and sprint swimming. And yet, according to strength coach Gambetta, the focus remains the same: coming out of every wall efficiently.\u00a0<\/span><\/p>\n

\u201cThe intensity (of the race)\u00a0 is different, but it\u2019s still important to make those turns count,\u201d Gambetta said. \u201cSo many races are won and lost by the 10 meters in and out of the wall, rather than the 30 meters in between.\u201d<\/span><\/p>\n

One of the most popular ways to improve on these transitions is to emphasize the aforementioned \u201cexplosive movements.\u201d Just like McEvoy and other top sprinters, the best distance swimmers look to practice getting off the wall with speed and efficiency.\u00a0<\/span><\/p>\n

\u201cIt goes back to maximizing your potential as a swimmer,\u201d he said. \u201cThe swimmers who do the best, maximize the force they produce in the water, and that includes underwater.\u201d<\/span><\/p>\n

By combining these movements with a heavy mental focus in the pool, Gambetta believes there\u2019s an opportunity for swimmers to make up serious ground.\u00a0<\/span><\/p>\n

\u201cWhat you do out of the pool is preparation for what you do in the pool,\u201d he said. \u201cAnd then it’s about implementing at practice, and making it count.\u201d<\/span><\/p>\n

Shouldering The Load<\/strong><\/h3>\n

Perhaps the greatest difference between sprinters and distance swimmers is the amount of swimming they take on in the water. Distance swimmers\u2019 high-yardage practices often consist of more volume than<\/span> the \u201canaerobic, race pace training with intention\u201d that Kredich pointed out as essential to sprint swimming<\/span><\/a>.\u00a0<\/span><\/p>\n

Because of the additional repetitive motion for the distance athletes, Williams stressed that his club focuses on mobility in the major joints, especially the shoulders.<\/span><\/p>\n

\u201cWe want to preserve the shoulders, especially during phases of training where there\u2019s a lot of swimming,\u201d he said. \u201cAbout a third of the time these athletes spend with me is focused on increasing and maintaining the stability of the hips, shoulders, and thoracic spine.\u201d<\/span><\/p>\n

These movements are also a large part of Texas\u2019 workouts under Hanson. He sees them as not just a way to prevent injuries, but also a path to \u201creducing drag.\u201d\u00a0<\/span><\/p>\n

\u201cOur strength and resilience in all positions is very important,\u201d Hanson said.\u00a0 \u201cThings like robustness of the shoulder, and the ability of the shoulder blade\/rib cage to move in all directions, can be a real difference-maker.\u201d<\/span><\/p>\n

All of these movements, per Williams, help distance swimmers endure their taxing load in the pool.\u00a0<\/span><\/p>\n

\u201cWe want to ensure there aren\u2019t any muscular imbalances,\u201d he said. \u201cIt\u2019s about maximizing our strength gains, without wrecking our nervous systems.\u201d<\/span><\/p>\n

Save the Swimming For the Pool<\/strong><\/h3>\n

By building a strong, fast, and flexible athlete, the strength coaches all have seen their swimmers thrive in recent years. Their methods differ slightly. For example, Gambetta spoke of often utilizing a circuit format with kettlebells and dumbbells. However, they all emphasized one theme: Avoid attempting to replicate swimming movements with movements in the gym.\u00a0<\/span><\/p>\n

\u201cGym training needs to be appropriate, not specific,\u201d Gambetta said. \u201cYou can\u2019t effectively replicate water movements on land, but you can become better connected (with your body), so you can make improvements in the water.\u201d<\/span><\/p>\n

Williams referred to avoiding swimming movement replication in the gym as simply \u201cstaying in his lane.\u201d<\/span><\/p>\n

\u201cWe\u2019re trying to increase strength, speed, and efficiency of their system, so that the swim coaches can groove their stroke mechanics into proper positions,\u201d he said.\u00a0<\/span><\/p>\n

To Hanson, the focus on improving the athlete outside of the pool speaks to the overall goal: Becoming supplementary to their work in the water.\u00a0<\/span><\/p>\n

\u201cWith these athletes\u2019 volume in the water, we don\u2019t want to be wasting their time (in the gym),\u201d he said. \u201cThe goal is to help them maximize their force generation and expression, and keep them healthy and strong.\u201d<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

How Do Top Distance Swimmers Train In The Gym? Top Coaches Reveal Their Secrets Strength training for sprinters has become a swimming phenomenon.\u00a0 Sprinter Cam McEvoy’s success has sparked a<\/p>\n","protected":false},"author":146625,"featured_media":614441,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,18,6,122607],"tags":[51584,26509,26508],"class_list":["post-656634","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-coaches-education","category-college","category-swim-life","tag-distance-swimming","tag-strength-training","tag-weight-training"],"jetpack_publicize_connections":[],"yoast_head":"\r\nHow Do Top Distance Swimmers Train In The Gym?<\/title>\r\n<meta name=\"description\" content=\"How Do Top Distance Swimmers Train In The Gym? 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