Not only is it important to have a strong core and upper body but there are many times while swimming that your legs are very important. Whether that be at the start of the race when you push off the blocks, your kick during the race, or your strong push off the wall during your turns. So todays workout is going to focus on your lower body.
Warmup
5-10 minutes stretching
10 forward right leg swings
10 forward left leg swings
10 cross body right leg swings
10 cross body left leg swings
Main Set
3 rounds (weights can also help to increase your strength while performing these exercises)
20 squats
20 forward lunges
20 calf raises
20 side lunges
20 curtsy lunges
1 min wall sit
3 rounds (more explosive work)
30 seconds high knees
30 seconds jump squats
30 seconds jump rope
30 second jump lunges
30 seconds jumping jacks
1 min rest
Make sure to stretch out your lower body after this workout. Static stretching is good as well as raising your legs on a wall with your body on the floor to drain out some of the lactic acid you have created.