The Best Strength Workout for Swimmers

In the off-season, Daly recommends a full-body routine like this one three to four days a week, while reducing overall swimming volume.

Swimming is a full-body cardio workout. But it’s still a smart idea to take your training out of the water to build power, speed and muscular balance, says Dan Daly of Equinox.

“A dry-land, resistance training program is important for developing the capacity to go farther or faster while minimizing repetitive physical and psychological stress,” explains Daly.

Because, while swimming is a low-impact discipline, you’re still at risk for overtraining specific muscles.