STRENGTH TRAINING AND FLEXIBILITY TRAINING

The majority of training time will always be devoted to swimming, because movement skill and energy systems are paramount. But swimming itself provides only limited 'overload' to the potential strength of the major muscles groups. 

Regardless of age, everyone needs to build the general strength and flexibility of their body. Land based programs which use gymnastic exercises, yoga stretches and simple resistance type work are a valuable adjunct to swimming training. Land based programs, which build overall muscle strength, and flexibility will also assist the development of correct swimming technique. 

The purpose of building general strength and stretching includes:

• Improved muscle strength and power. 
• Possible increase in the size of muscle mass. 
• Improved muscle endurance. 
• Changes in body composition. 
• Improved strength in connective tissue and joint structure. 
• Improved total body strength. 
• Maintenance or improvement in flexibility and range of movement. 
• Decrease potential for muscle and joint injury. 
• Improved self-image and confidence. 
• Enhances recovery from training soreness. 
• Time to focus and relax 
• Stretching helps to prepare mental well-being. 

Body weight resistance training exercises do not require any special equipment but rather, use the body weight as resistance Stretching is exercise aimed at increasing the length and flexibility of the soft tissues in the body, in particular, muscles and tendons. By doing this the limbs and the whole body becomes more flexible.