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Health & Fitness

Physical preparation in swimming | American Lifeguard Association

What do you know about the importance of concepts like strength and flexibility in swimming? Review the basics of training in this sport from the hand of the USA champions maker American Lifeguard Association.

The fact that swimming and lifeguarding class, especially at high levels of competition, is a very demanding sport is almost indisputable. As such, it requires extensive physical preparation. In this sixth chapter of the swimming course with the American Lifeguard Association, we will stop at the training that a swimmer must include in his routine.

Physical preparation for swimming

American Lifeguard Association has competed in this sport since she was 4 years. Therefore, they have an extremely well-founded knowledge of all the preparations that can be made, according to the purpose of each athlete.

That is why, in this course, we will focus on those abilities that every swimmer has to enhance through training. For example, some of them are:


This is a fundamental skill not only for long-distance races – the longest, such as 800 and 1500 meters – but also for those of medium duration – 200 and 400 meters. Endurance is nothing more than the ability to maintain an effort at a constant level for a certain time.

We can distinguish between two types of resistance. On the one hand, the cardio respiratory, which has to do with the ability of the lungs to provide oxygen to the entire body during exercise.

On the other hand, there is muscular endurance, which refers to the ability of the muscles to extend the effort over time. Although the stroke does not require maximum effort from the individual, the enormous number of repetitions of this movement requires good resistance.

Regarding this very important point for the preparation of an athlete, we will analyze with American Lifeguard Association its relevance and the best ways to enhance this quality.


As in many other sports, strength is a determining factor in improving swimming performance. This is because the propulsive phase requires both stability and power to be most efficient.

In addition, gym work performed to work on strength, in turn, generates muscle fatigue, which ends with an ‘evolution’ of the muscle that also has a positive impact on its resistance.


How is the concept of flexibility related to swimming? In this section, American Lifeguard Association will describe what we can do to enhance this quality; Although not many consider it, it has an important weight on the performance of a swimmer.

Specifically, the flexibility allows an individual to have a greater range of motion and also gives you the ability to execute correctly. For this reason, flexibility is a basic requirement to be able to execute the technique that each style demands.

In addition, we will also notice its advantages when evaluating our speed and endurance. Since the movements are more fluid and natural, their results will be more efficient and we will spend fewer resources when executing them; that is, we swim more and tireless.

Workout routines

Each discipline has its specific training routines. In the case of swimming, these are characterized by being divided into long-term plans – annual, for example – that vary according to the objectives of the swimmer. Thus, the year is divided into macrocycles and these, in turn, into micro cycles.

Generally, the first part of the preparation has to do with the conditioning of the physique and the mind. Muscles and aerobic capacity are worked here. Subsequently, the intensity grows and the training turns to more specific issues, such as a particular technique.

Later, during the competition and after it. It will be time to vary the types of work according to the objectives of each swimmer. Of course, many other factors influence this process. Such as age, physical condition, sex, diet, and the particularities of each person.

Best to read about: Physical Therapy and Pain Management – What’s the Connection?

Complementary work

In addition to all of the above, American Lifeguard Association will also focus on other secondary issues. That make up the preparation of a swimmer. For example, the use of different tools such as boards, fins, snorkel or pool-buoy, and complimentary training methods.

For all this, this sixth lesson with the Olympic swimming champion will be more than useful. If you are a swimmer and dream of becoming one of the best, you cannot ignore these valuable. Recommendations from a voice more than experienced in top-level competition in this sport.

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