5 ways of resistance training in swimming

Resistance training in swimming is a form of exercise that involves adding external resistance to the swimmer’s movements in order to increase their strength and power. This can be achieved in a number of ways, such as using equipment like resistance bands, paddles, or drag suits.

Have you ever heard the saying, what doesn’t kill you makes you stronger?

While many would disagree with the statement, athletes do not. Especially if you are a swimmer. Each workout brings you closer to excellence, and the harder the workout, the closer you are being a better swimmer by building the necessary strength.

So then why would you want to give your body more resistance?

Think of it this way. If in case you were to swim with more resistance, you would have to spend more energy and use more strength. If you are using more strength and power during training, it means that you are likely to swim without resistance with that same power and strength. Resistance training allows your body to become stronger, and gets you used to working against the water with proper energy expenditure.

Overall, resistance training can be a useful tool for swimmers looking to improve their performance and build strength in specific areas. It can be used in conjunction with other forms of training, such as endurance training or speed work, to help swimmers reach their goals and improve their overall fitness.

How can you start resistance training?

Keep in mind that unless you are a competitive swimmer, you do not need to practice resistance training.

Resistance training should only be done if you are very confident in the water and you are preparing yourself for competitions. It is grueling on the body, and can be difficult to use unless you have water knowledge and security.

So with this in mind, here are some ways that you can begin your resistance training

What can you use for resistance training?

Wear clothes or a drag suit

A swimsuit is designed to reduce resistance. It is skin-tight and covers less so that minimal resistance occurs. Its material is also very good for evading resistance and drag.

So, to increase resistance, you can wear a T-shirt in the water, or shorts. They should be cotton, because cotton is very absorbent and will take in a lot of water, making it more difficult to swim.

If you require even more resistance, try wearing a long-sleeved T-shirt while you swim. The bigger the outfit, the more resistance it will create. I recommend wearing a loose shirt you do not wear anymore because the chlorine will damage the fabric.

Use a parachute

Have you ever seen a sky-diver? They slow down in the air when they open their parachutes. Similarly, a parachute creates resistance to swimming.

You can buy a parachute for swimming. The parachute will be attached to your waist, and trail behind your legs. It will catch water and increase drag. Parachutes are more difficult to swim with compared to clothes, and you may find yourself getting tired easily. However, they are the most effective form of resistance training and swim coaches create drills around parachute resistance training.

Ankle weights

Ankle weights are a form of external resistance that can be used in swimming to help build strength and power in the lower body. When worn during swimming movements, ankle weights create additional resistance that the swimmer must work against, which can help to develop and strengthen the leg muscles used in swimming.

By increasing the resistance during leg movements, such as flutter kicks, ankle weights can help swimmers to build strength and endurance in the leg muscles. This can translate into improved performance in the water, as swimmers with stronger leg muscles are able to maintain their speed and power for longer periods of time.

Resistance band

If you go to the gym often, you may have seen a resistance band. They are very small, tight bands that can be worn around the legs or arms. You can use resistance bands both inside and out of the water. They make it more difficult for your body to move, not just in the water.

Resistance bands can be used on your legs during freestyle or backstroke, making it more difficult to perform flutter kicks. You have to make sure to move your legs with as little space as possible, using maximum force.

You can also buy long resistance bands and attach them to the diving block in the pool. Then, you will swim against the resistance band to see how far you can go. Be careful, and do not exceed the maximum stretching capacity of the band, because it may snap, and you can get hurt. Always use a good quality branded resistance band.

If you are planning on using the resistance band out of the water along with gym training, you can use it for squats, lunges, arm training, and hip thrusts. It allows your muscles to work against more force, which in turn makes them stronger. Although this is not resistance training inside the pool, your muscle mass will still grow, which in turn helps with your competitive swimming.

Ankle straps 

Ankle straps are a favorite of swim coaches. They are weighted straps that attach to your feet. You can practice any sort of kick using anklet straps.

The weight will make it more difficult to kick. In this case, you should have the leg strength to work against the added weight and kick harder. Your muscles will be tired quickly, but it is a great exercise for people struggling with developing leg strength.

If you are not struggling with legs, but arms, you can still use ankle straps. Just place them around your wrists and start swimming. It will make your arms expend more energy and will make you very tired. Similar to the resistance band, it does not create resistance in water, it just makes it difficult for your body to move.

These are the ways that you can increase resistance training while you swim. When you are doing resistance training for the first time, it is a good idea to start with some drills so that you are used to the water and moving with resistance. After that, you can start actual training.

When doing resistance training in swimming, it is a good idea to try short-distance sprints.

Doing long distance is unnecessary because resistance training works best for power expenditure and strength, which is necessary for sprints.

Try doing 50 x 10 on 2 minutes, if you are doing it with a parachute or anklet straps. You might think that that is too much time for rest, but once you do resistance training will you understand how difficult it is to move through the water. 

Training is very difficult, but it is for the best. It allows you to become a better swimmer. By incorporating resistance training into your swim you will become stronger, more energy efficient, better at anaerobic breath control, more powerful and faster. Even though it is difficult, it is well worth it.