Faster in the Pool—Without Adding Extra Laps
- Coach Dave
- Aug 19
- 2 min read
For many masters swimmers, the first response to a plateau is simple: swim more. Another lap, another set, another long session in the pool. But just as in running, piling on extra distance isn’t always the answer. In fact, the fastest path to becoming a stronger, more efficient swimmer often lies outside the pool—with well-structured strength and conditioning.
Why Strength Training Matters for Masters Swimmers
After 30, maintaining power and efficiency becomes more challenging. That’s why dry-land strength work is so valuable—it improves muscle recruitment, enhances stroke mechanics, and supports better endurance in the water. Research shows that swimmers who incorporate strength and conditioning see improvements in:
Stroke efficiency—fewer strokes per lap, with more propulsion each time.
Leg drive and starts—stronger push-offs from the blocks and walls
Anaerobic capacity—faster turns and stronger finishes.
Injury resilience—especially around shoulders, core, hips, and knees.
Overall performance—faster race times without adding hours to your weekly swim volume.
How to Build Strength Without Losing Time in the Pool
Prioritise functional strength: Pull-downs, rows, and pull-ups build the lats and scapular stability critical for a powerful catch. Don’t neglect the legs—squats and squat variations (front, goblet, split, and single-leg squats) strengthen quads, glutes, and hamstrings, improving your starts, turns, and underwater dolphin kicks.
Add core-focused training: Anti-rotation and bracing drills (planks, Pallof presses) improve body control and streamline efficiency.
Include swim-specific plyometrics & power exercises: Medicine ball slams, explosive push-ups, and band-resisted jumps enhance starts, turns, and sprint speed, translating dry-land power directly into water performance.
Mistakes Masters Swimmers Should Avoid
Endurance-style lifting: Endless light reps won’t build the force you need in the pool. Aim for heavier sets of 3–6 reps (on your main lifts) with full recovery to maximize strength gains.
Neglecting lower-body power: Strong lats alone won’t help you explode off the blocks. Squats and lower-body work are non-negotiable.
Training like a bodybuilder: The goal isn’t bulk—it’s functional strength that translates directly to swimming. Focus on compound, athletic movements over isolation-heavy routines.
From Dry Land to Faster Times
When swimmers complement pool sessions with targeted strength and conditioning the results are clear: stronger starts, quicker turns, better body alignment, and more efficient strokes. Even in the final 50 meters, this added power helps maintain speed without increasing lap volume.
Smarter Training, Better Swimming
At Masters High Performance Coaching, we design strength and conditioning programs specifically for masters athletes. By combining leg-focused strength work, core stability, and swim-specific plyometrics with pool sessions, you can improve performance, reduce injury risk, and stay competitive well into your 30s, 40s, 50s, and beyond.
If you want to swim faster without simply adding more laps, it’s time to look beyond the pool. Smarter training—and stronger legs—start here.
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