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Most training for swimmers will be done… well, in the water. But many swimmers will often forget to place equal importance on strength training done on land. Surprisingly, there are many commonalities found between swimming and yoga that can easily be incorporated into your next stretch routine. Yoga offers a variety of stretches and workouts that help build flexibility in the joints and strengthen critical muscle groups used when swimming. Take a deep breath, grab a yoga mat, and check out these easy yoga for swimmers to add into your dryland training:

Downward Facing Dog – While on all fours, slide your palms slightly past your shoulders and spread your fingers. Use your palm and fingers to press down against the mat and lift your hip and knees away from the ground, so you look like an upside down “V”. This pose stretches the legs, shoulders, and back making it a great stretch before or after swimming.

Bound Angle Pose – While sitting, stretch your legs out in front of you. Take a deep breath in/out and lift/bend your knees so that your heels are close to your pelvis. Carefully drop your knees to the sides and push the soles of your feet together. Don’t be afraid to use your hands to hold your feet in place. This is a great yoga pose for stretching and opening the hips.

Cat-Cow Stretch – Once again, drop down to hands and knees and get ready for one of the best back-stretching yoga poses for your dryland training. Hands should be beneath the shoulders and knees should be aligned to the hips. This pose involves smooth and relaxed movement between two positions: the Cow and the Cat.

• Cow position: Inhale deeply and lift the chin towards the sky while dropping your belly to the yoga mat. You should feel a deep stretch in the spine and shoulder blades.
• Cat position: From the cow position, exhale and round the back towards the ceiling. Shift your head down towards the floor without forcing your chin to the chest.

Follow the breathing technique between each position and repeat for about 5-15 times.

These yoga positions are simple and typically used for beginners so there should be no pain. If you experience pain or extreme discomfort with either one of these positions, we recommend you stop performing the stretch and find alternatives stretches. Subscribe to The Race Club for more dryland training tips and resources to help you perform faster and more efficiently.

You’re about a couple seconds into your last lap and your mind has dropped off from the race. “I’m hungry,” “Did I forget to lock my car?” and other random thoughts start to demand your attention when this is the time to keep your attention fine-tuned to the end of the pool. Don’t just focus on swimming techniques; here are some great mental techniques for combating an overly active mind:

• Create a cue or trigger word – When you catch your mind wandering, use a short, strong and motivational phrase to remove yourself from a busy mind and back into the race. You can even picture your coach saying the words for a little extra motivation.
• Visualization – If trigger phrases don’t do the trick, try visualizing yourself completing a full lap or winning a big race whenever your mind wanders during your swim. This has the power to activate the training mindset while swimming to help power through the last lap and hone your swimming techniques.
• Do not punish yourself for daydreaming – We are all human. Attention span is like a muscle that needs to be exercised and taken care of in order to take full control of it. Try changing up your daily routine not only while swimming but also in your day-to-day life.
• Set smaller goals – Instead of making larger and more intense goals, simplify your goals by dividing your main goal into smaller, more attainable milestones. Think about it: 20 minutes of pure focus sounds a lot harder than four 5-minute focus sessions. These smaller goals can be set by distance or time.
• Count –Keeping your mind busy with a simple task like counting or going through the alphabet can sometimes help you come back to reality and focus on your swimming. Many people who struggle with anger management or attention will often use this technique to calm down or alleviate scattering thoughts in the mind.

Swimming isn’t easy and staying focused on your swimming techniques during a race or practice isn’t easier. Stay updated on the latest swim training resources with our free Lane 1 membership packed with stroke training videos, our exclusive Aqua Notes resources packed with swimming tips and techniques, and so much more.

After the many days of training, money well spent on a good swimsuit, and a professional coach to perfect your swim technique, it all comes down to the seconds or minutes that following the starter pistol. Many swimmers place so much focus on the actual race they often forget to take the time to use the right swimming drills and strategies to mentally prepare for their best time. Check out these mental preparation tips that you can use for your next race or practice:

Stick to the plan – Race day is not the time to try out a new warm-up regime (unless it is a similar variation to what you are already doing). The time to try new things is during training. Stick to your swimming drills and techniques that you learned and trust in your ability to win the race.

Visualize the win – We discussed the importance of visualization when it comes to attention and swimming, but here is a positive way to keep your head in the clouds. Take two minutes to your pre-race routine to swim through the whole race in your mind. Mentally walk down the board and go through every single motion after you hear the start gun. From diving into the water, swimming through each stroke and breath, until finally, you reach the win. This is a mental technique for boosting your confidence and solidifying the proper swimming drills before the race. It is not all about sight, sometimes all it takes is a vision.

Expect the unexpected – Many swimmers are familiar with Michael Phelp’s Olympian win for the Men’s 200-meter butterfly race. As soon as he dove in, his goggles immediately filled with water. Rather than settling for a loss, he trusted his training, visualized a win, and not only brought home another gold medal but also broke a world record. Accidents can happen when they least expect it but the most important thing to do is stay positive and trust in what you’ve learned as a swimmer.

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Swimming has become a form of physical therapy for young and older people alike because of its ability to work out a variety of muscle groups. With a low risk for injury, it is no surprise that many people turn to swimming for healing or competitive fun. Swimming is a full body workout, so strength training for swimmers is critical for increasing speed and technique. However, being aware of all the muscle groups that are activated while swimming can help plan your workout regime and not overly exhaust one muscle group:

Butterfly stroke – As you push through the water, the butterfly stroke requires a lot of power from the deltoid and trapezius muscles. The deltoid muscles include the front and back of the shoulders while the trapezius muscles encompass the area behind the back of the neck and side of the neck. These two muscles are the key components to propelling yourself through the water. Butterfly stroke swimmers often experience lower back pain because of the excessive abdomen engagement involved in the stroke. Strength training for swimmers who perform the butterfly stroke should include abdomen and lower back exercises in order to alleviate pain.

Backstroke – Despite its name, the back muscles (latissimus dorsi and spinus erectors) are only one piece of backstroke swimming. The muscles located in the thigh and groin area have a critical job to propel you through the water (with help from your arm muscles), specifically the hip flexors. Once again, abdominal muscles are critical to back support.

Breaststroke – The most important part of this technique is perfectly timing movement between the upper and lower body. The pectoralis major muscle (upper body) and bicep muscles in the arms are used to drive you through the water. Once the swimmer reverts back to the starting position, the deltoid and trapezius muscles are activated, similarly to the butterfly stroke technique. The frog kick utilizes the glutes, hip, knee, and ankle muscles to quickly drive you through the water.

While planning out strength training for swimmers, it’s important to space out workouts for each muscle group. Swim stroke training can help strengthen muscles while improving joint flexibility. The Race Club is dedicated to helping professional swimmers improve their technique and speed through our Lane subscriptions. Learn about our free Lane 1 subscription packed with training resources for swimmers.