Swimming is a sport that uses many different muscle groups. As a swimmer in order to succeed you need to be able to train your muscles so that they can sustain you while you swim. Over the past couple seasons I have had trouble with my arms in particular my shoulders and my elbows. During this time off from swimming I have been trying to strengthen myself and in particular work on my upper body strength. This workout is one that I like to do in order to keep my arms from hurting and to help myself to succeed in the pool.
Warmup
30 second forward arm circle
30 second backward arm circle
30 second jumping jacks
30 second punches
Stretch Out Your Arms
4 rounds
20 second hang on a pull up bar with your chin above the bar
1 minute rest
3 rounds
10 forward straight arm dumbbell raises each side
10 lateral straight arm dumbbell raises each side
10 overhead dumbbell presses
10 bicep curls each side
2 rounds
10 regular push ups
25 knee push ups
25 tricep dips
10 tricep knee push ups
1 round
5 min arm circles
-1 min forward tiny circles
-1 min backward tiny circles
-1 min forward and backward flap
-1 min up and down flap
-1 min Y-W-T flexes
( make a y shape by raising your arms above your head, then do the same thing with your arms bent at 90 degrees, and finally do the same thing with your arms straight out to the side)