Cincinnati Country Club FitnessSwimming · Fitness & Wellness
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Swimming department · Fitness & Wellness

Swimming Fitness

Shoulder control. A stable body line. Stronger turns.

Dryland work for shoulder external rotation, shoulder-blade movement, trunk control and hip strength. Your swim coach can tailor this foundation to your stroke and pool workload.

Rotator cuffShoulder-blade controlBody position
Choose your goal

Four ways to train for Swimming

Selected pathway

Athletic Edge

A performance program for experienced athletes using greater resistance, faster intent and more demanding single-leg and trunk work.

Sport strengthPerformanceRepeatability

This is not the junior plan. Use it after mastering the movement foundations, keep one to two good reps in reserve and coordinate hard gym days with practices and competition.

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Athletic Edge · Eight-week plan · Two workouts a week

Week 1 · Session A

3 sets × 6–8 quality reps90 seconds rest between setsSuggested starting point. Adjust sets, reps, resistance and range with a qualified trainer or clinician.
Before you start · Warm-up

Walk or cycle for 3 minutes. Try 6 light wall slides and 6 unweighted shoulder rotations. Rehearse the first strength exercise lightly. Begin pool sessions with easy swimming.

0 of 12 sets DoneMark each set Done as you finish

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01

Side-lying shoulder external rotation

Build rotator-cuff capacity with light controlled loading for shoulder health, body-line control, starts and turns. Build this quality for competitive movement and repeatability.

Use a very light dumbbell. Keep your elbow at your side and lower slowly.

12 reps per side; very light load · Rest 90 sec

Log your sets

Enter weight and completed reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

90-sec rest1:30
02

Supported dumbbell row

Support upper-back posture and pulling strength for shoulder health, body-line control, starts and turns. Build this quality for competitive movement and repeatability.

Support one hand on a bench. Pull toward your hip without twisting.

12 reps per side; seated row: 12 total · Rest 90 sec

Log your sets

Enter weight and completed reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

90-sec rest1:30
03

Forearm wall slide

Improve shoulder-blade control overhead for shoulder health, body-line control, starts and turns. Build this quality for competitive movement and repeatability.

Slide your forearms upward without shrugging or arching your back.

12 controlled reps · Rest 90 sec

Log your sets

Enter your completed reps, then mark Done. Your chosen exercise version records the difficulty.

3 sets

Forearm wall slideBodyweight / no added load

SetRepsDone
1
2
3
90-sec rest1:30
04

Dead bug

Coordinate the trunk while opposite limbs move for shoulder health, body-line control, starts and turns. Build this quality for competitive movement and repeatability.

Reach one arm and the opposite leg away. Exhale and keep your ribs down.

12 reps per side · Rest 90 sec

Log your sets

Enter your completed reps, then mark Done. Your chosen exercise version records the difficulty.

3 sets

Dead bugBodyweight / no added load

SetRepsDone
1
2
3
90-sec rest1:30
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