How do you get better at running? You run. Enhancing your sport performance isn't rocket science. You just need to practice. So what do you need to do if you want to improve your time in the water? You need to swim. But not just swim. You're a competitive athlete, so you want to swim faster. This article will teach you how to do it. (See also Designing a Swim Training Program: the BTRE Protocol.)
Before you jump in the pool right away, hold on. There is an overlooked aspect in all sports, but especially swimming, that you need to address. Strength training, when incorporated properly, will fortify your muscles, increase your power output, and, most important, help you improve your times. We move our bodies with muscles controlled by the nervous system; e.g., in swimming, shoulder movements, primarily humeral extension (the arm going backwards) and strong and powerful legs are important.
If you want to catch Michael Phelps and Missy Franklin, you need to start lifting weights ASAP. By implementing this program three times a week, you'll develop all aspects of force production and power output. It will help you swim faster and shave seconds off your personal best.
Friday is circuit day. Do all five exercises in order without rest. Rest for one minute, then repeat four more times.
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