Land Training

Pre & Post session stretches

All squad members should be doing stretches before and after each swimming session. Click here to visit the SwimFit website which will remind you what exercises you need to do and how to do them correctly.

By properly preparing your body for swimming you will increase your efficiency of your swimming session and reduce any muscle soreness.

Pre-swim – stretch each body part in order – holding stretches for 10 to 15 seconds. Run through the routine three times.

The SwimFit website offers different stretches, which are suitable for your pre & post session stretches. Click here to find out about:

  • Calves
  • Quadriceps
  • Hamstrings
  • Pectorals
  • Trapezius
  • Triceps
  • Deltoid
  • Abdominals

Post-swim – stretch out in a warm shower, hold each stretch for 30-40 seconds to help clear waste products from the muscles, improve post-exercise flexibility and stimulate the muscle receptors that promote relaxation.

Land Training

Sport specific work is the best way to get better at sport. If you want to get better at swimming then swim! But you can make additional gains when you have maximised your swim time by adding on dry-land work. Performance and Junior swimmers have access to a land based training sessions once a week. Attending this session will help build up muscle strength but also work on core strength that will help improve performance in the pool. We are extremely lucky to have Vicky Jeffries, a fitness instructor employed by the Leisure Centre, who leads each session on a weekly basis.