Workouts

Streamline Squat

A strong push off the wall in streamline is 'free speed'. You just need to glide, keep your arms tight in streamline and engage your core. By practicing this with streamline squats, you strengthen your push-off, but also work on your shoulder flexibility to streamline.

STREAMLINE

Weighted Push-Out

Your push-out at the end of each freestyle stroke generates a lot of propulsion. If you do not finish your stroke, or don't accelerate from the catch to the push, you will be missing out on this propulsion. Finishing each stroke with a strong push will also benefit your body rotation. This exercise will strengthen your push-out.

Freestyle Arms

Plank leg lifts

This seemingly simple dryland exercise is great for your swimming muscles. You have to control your core, and keep it tight during the whole exercise, otherwise your lower back will collapse. Core engagement is crucial for a good body position in the water, and to be able to rotate properly.

Streamline flutter kick

Mimics the flutter kick, but by doing it on your back you really work your core. Doing this exercise with your arms in streamline also makes it a bit harder. This way you will also train your flexibility in your shoulders, by holding the streamline. This also makes it a bit harder to control your movements, which means more core engagement. Win-win? ;-)

Body Rotation

To swim efficiently and easily, you need to rotate your body around your long axis with every stroke you make. This helps you increase your propulsion, makes your arm recovery smoother and makes your breathing easier.

Med ball slam down

A well-known dryland exercise amongst swimmers. You know it, but swimmers do it just a bit differently. We want to keep the elbows ‘high’ as long as possible, to mimic the catch phase, followed by the pull and push phase. You need to try to get the ball under your elbows, and then drive the ball to the ground, and slam it.

Push off Wall Better

If you are not starting from a dive, you must start with a strong push off the wall. There are two ways of doing this. Pushing sideways and pushing on your stomach.
To push on your stomach go below the surface, and before you push off, put your hands together in preparation for a tight streamline.

Pushing sideways you create a little bit of momentum with one of your arms. This means that you will have to rotate during the streamline. This is the same way you would push off during the flipturn,To rotate your body twist your core ever so slightly during the push. The elbows and the knees extend rapidly at the same time. A lot of the speed, like in any high jump, will be generated with your ankles. Make sure to use them and put them in plantar flexion very quickly and as much as possible. Your core must be tight at all times to keep a good streamline.