Blog 2: Everything Swimming 🏊‍♂️

Part 2: Building Your Swimming Body - Dryland Training & Recovery

Welcome back to Everything Swimming! In Part 1, Dr. Keirstyn broke down the most common swimming injuries and why they happen. Now it's time to get proactive: how do you build a body that can handle high training volumes without breaking down?

Whether you're a club swimmer training 10+ times per week or a Masters swimmer hitting the pool 3-5x weekly, this guide shows you the dryland work that actually matters for injury prevention and performance.

Remember: These are general guidelines. Every swimmer is different, and an assessment with Dr. Keirstyn at Endurance Therapeutics creates a personalized plan for your specific needs, strokes, and training volume.

Let's build a swimmer-ready body.

Shoulder Health: The Foundation of Swimming Longevity

Why Shoulder Work Matters:

Your shoulders perform 2,000-4,000+ rotations per practice. If the rotator cuff and scapular stabilizers can't handle that volume, impingement and tendinopathy follow.

Training Priorities:

1. Scapular Stability (The Foundation)

Your shoulder blade (scapula) must move smoothly and control the shoulder during every stroke. Poor scapular control is the #1 contributor to swimmer's shoulder.

Essential Exercises:

Scapular Control:

• YTWL raises (light weight or bodyweight): 2 sets x 10 reps each position

• Scapular push-ups: 2 sets x 10 reps

• Prone scapular squeezes: 2 sets x 15 reps

• Band pull-aparts (high, middle, low): 2 sets x 15 reps each angle

Why These Matter: These teach your shoulder blade to move independently and stabilize properly during arm movements.

2. Rotator Cuff Strength

The rotator cuff stabilizes the shoulder during the entire stroke cycle. Weakness leads to impingement.

Essential Exercises:

Rotator Cuff Isolation:

• External rotations (side-lying or band): 3 sets x 12 reps each arm

• Internal rotations (band or cable): 3 sets x 12 reps each arm

• Prone I-Y-T holds: 2 sets x 8-second holds each position

Integrated Rotator Cuff Work:

• Face pulls: 3 sets x 15 reps

• Band pull-aparts with external rotation: 2 sets x 15 reps

• Prone swimmers (opposite arm/leg lifts): 2 sets x 10 reps each side

The Rule: Light weight, high reps, perfect form. Rotator cuff work isn't about lifting heavy — it's about building endurance.

3. Thoracic Spine Mobility

Stiff upper back forces shoulders to compensate. Improving thoracic mobility reduces shoulder stress.

Daily Mobility (5-10 Minutes):

• Cat-cow stretches: 10 reps

• Thread the needle: 10 each side

• Doorway pec stretch: at least 20 seconds each side

The Test: Can you rotate your upper back 45+ degrees each direction without your hips moving? If not, thoracic mobility needs work.

Core Stability for Swimmers

Why Core Matters: Your core transfers power from your hips and legs to your upper body during every stroke. Weak core = inefficient swimming + lower back pain.

Swimming-Specific Core Work:

Anti-Extension (Prevents Lower Back Arching):

• Dead bugs: 3 sets x 10 reps each side

• Planks (front and side): 3 sets x 45-60 seconds

• Hollow body holds: 2 sets x 20-30 seconds

Rotational Stability (Controls Body Roll):

• Pallof press: 3 sets x 10 reps each side

• Bird dogs: 3 sets x 10 reps each side

• Side planks with rotation: 2 sets x 10 reps each side

Integration (Full-Body Coordination):

• Superman holds: 2 sets x 20-30 seconds

• Opposite arm/leg raises (swimmers): 2 sets x 10 reps each side

• Medicine ball slams with rotation: 2 sets x 10 reps

Frequency: 3-4x per week, 15-20 minutes per session

Hip and Lower Body Work

Why Hips Matter:

Your kick generates propulsion. Hip flexibility and strength determine kick efficiency and prevent lower back compensation.

Essential Hip Work:

Hip Mobility (Daily, 10 Minutes):

• Hip CARs (controlled articular rotations): 5 each direction, each leg

• 90/90 hip stretch: 30 seconds each side

• Hip flexor stretch (lunge position): 30 seconds each side

• Wall sit hold: 60 seconds

Hip Strength (2-3x Per Week):

• Glute bridges: 3 sets x 15 reps

• Lateral band walks: 3 sets x 15 steps each direction

• Single-leg deadlifts: 3 sets x 10-12 reps each leg

• Fire hydrants: 2-3 sets 10-15/side

For Breaststrokers (Knee Protection):

• Terminal knee extensions (band): 3 sets x 15 reps each leg

• Side-lying hip abduction: 3 sets x 15 reps each leg

• Single-leg balance: 3 sets x 30 seconds each leg

Neck Strength and Mobility

Why Neck Work Matters:

Repetitive breathing rotation (especially freestyle) creates asymmetry and neck strain.

Essential Neck Work:

Daily Neck Care (5 Minutes):

• Neck rotations: 10 each direction

• Neck side bends: 10 each side

• Chin tucks: 10 reps

• Upper trap stretches: 30 seconds each side

Neck Strengthening (2x Per Week):

• Isometric neck resistance (hand against head): 10-second holds x 5 reps, all directions

• Prone neck extensions (on bench): 2 sets x 10 reps

• Side-lying neck lifts: 2 sets x 10 reps each side

For Unilateral Breathers: Spend extra time mobilizing and strengthening the non-breathing side.

Recovery Strategies by Training Volume

For Club Swimmers (10-15+ Hours/Week):

Daily:

• 10-20 minutes shoulder mobility and rotator cuff activation (before practice)

• 10 minutes foam rolling (after practice: lats, upper back, hip flexors)

• 8-9 hours sleep (non-negotiable for youth athletes)

• Proper nutrition and hydration

Weekly:

• 2-3 dryland sessions (strength and mobility focus)

• 1 active recovery day (easy swim, walk, yoga)

• 1 complete rest day (no swimming, light activity only)

• Soft tissue work (massage, chiropractic)

Monthly:

• Maintenance visit with Dr. Keirstyn (catch issues early)

• Deload week every 4-6 weeks (reduce yardage 30-40%)

For Masters Swimmers (3-5 Hours/Week):

Daily:

• 5-10 minutes shoulder mobility (pre-swim)

• Proper cool down (check out our blog series on cool downs)

Weekly:

• 2 dryland sessions (focus on shoulder stability and core)

• Address soreness before it compounds

• Balance swimming with other activities

Monthly:

• Check-in with Dr. Keirstyn if persistent soreness develops

During High-Volume Training Blocks (Taper Prep, Training Camps):

Between Sessions:

• Light shoulder mobility (arm circles, band work)

• Hydrate and refuel immediately

• Ice or heat shoulders if needed (10-15 min)

Daily:

• Foam rolling (10 minutes)

• Extra sleep (9+ hours)

• Monitor fatigue levels (scale soreness 1-10)

Post-Block:

• Complete rest day

• Soft tissue work (massage, chiropractic tune-up)

• Gradual return to normal volume

Stroke Technique Considerations

Some common technical faults that increase injury risk for each stroke are as follows:

Freestyle:

• Crossing midline on entry (increases shoulder impingement risk)

• Thumb-first entry (internal rotation stress)

• Dropped elbow during pull (reduces efficiency, increases shoulder stress)

Backstroke:

• Pinky-first entry instead of hand flat (shoulder stress)

• Excessive body roll (neck strain)

Breaststroke:

• Excessive head lift (neck and lower back stress)

• Wide, aggressive kick (knee valgus stress)

Butterfly:

• Over-kicking (lower back stress)

• Poor timing (shoulders overwork to compensate)

Work with your coach on technique, but know that certain patterns contribute to injury.

When to See Dr. Keirstyn

Preventative Care:

• Pre-season assessment (identify weak links before high-volume training)

• Monthly check-ins during peak training (catch issues early)

• Post-taper tune-up (address accumulated fatigue)

Reactive Care:

• Shoulder pain lasting more than 3-5 days

• Movement limitations affecting stroke mechanics

• Recurring injuries (same shoulder, same lower back)

• New pain after increasing yardage

At Endurance Therapeutics:

• We assess shoulder mechanics (scapular control, rotator cuff strength, mobility)

• Identify stroke-related compensations

• Create swimmer-specific dryland programs

• Guide return-to-pool after injury

These are guidelines — your individual needs depend on your strokes, training volume, and injury history. Book an assessment with Dr. Keirstyn to get a personalized plan.

What's Coming Next

In Part 3, we'll cover long-term swimming health — how to manage busy competition seasons, periodize training, avoid burnout, and swim for decades without chronic shoulder pain. We'll discuss when to push through discomfort vs. when to back off.

📍 Endurance Therapeutics | Oakville, Ontario

📞 905-288-7161 | 🔗 https://endurance.janeapp.com/#staff_member/1