Swimming Exercises: How to plan different training cycles
Swimming Exercises
TheMagic5 Swimming Blog

Swimming Exercises: How to plan different training cycles

Swimming Tips by Dan Daly

Plan and pair your dryland training with the cycles of your competitive swim season. 

DALY Tip 1: Off and preseason training include higher volumes of work at lower intensities. Dryland and swim drills should focus on general fitness, technique, and weak links, with shorter rest periods. 
DALY Tip 2: In-season training volumes should level off or decrease, specific to your racing distances. Lower rep, high load strength training with longer rest periods, maximizes force production, and minimizes volume and extra training time. 
DALY Tip 3: Competition phases should focus specifically on racing distances, speeds, and strategy. Dryland training should shift to lower volume power and speed production. Program explosive movements at lower relative loads, faster speeds, and longer rest periods. 

 

 

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Frequently asked questions

What are the four swimming strokes?

The four main competitive swimming strokes are freestyle, backstroke, breaststroke, and butterfly. Each uses different body positions, breathing patterns, kicks, and arm movements.The four main competitive swimming strokes are freestyle, backstroke, breaststroke, and butterfly. Each uses different body positions, breathing patterns, kicks, and arm movements.

AsWhich swimming stroke is the fastest?

Freestyle is the fastest competitive swimming stroke thanks to its streamlined body position, continuous arm movements, and efficient flutter kick. It is the preferred stroke for most sprint and distance events.

Which swimming stroke burns the most calories?

Butterfly generally burns the most calories because it requires continuous full-body movement, a powerful dolphin kick, and a high level of muscular effort throughout the swim.

Which swimming stroke is easiest to learn?

Many beginners start with breaststroke because its slower pace and natural breathing pattern make it easier to learn. Freestyle is also commonly introduced early since it forms the foundation for many swim training programs.

Why should I learn all four swimming strokes?

Learning multiple strokes improves overall swimming technique, develops different muscle groups, enhances coordination, and creates more balanced workouts. It also helps swimmers become more adaptable and confident in different swimming environments.

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