25 gym exercises to help you swim faster. Workout #10. Free PDF guide

[@elainenilsson5472]

I love the added time line. Thank you.

[@Alban.Bytyqi]

Hello I wanted to say thank you for your vids. I usually swim about 7K a week. It takes me usually about 21-22 minutes to swim 1K. I want to reach 300K by the end of this year. I am doing well on my target, about 30% completed with only 24.5% of the time has passed. Now I am thinking to reduce my swim time and dedicate some of the time to building muscle using the techniques in this vid. Hopefully by end of the year I will have reached my 300K target. Will let you know on 1 Jan 2025.

[@brashka8452]

I love this! If I become a swimming trainer, these will be my go-to exercises :) Also, I signed up for a swimming competition in a month without having worked out in months, so this helps

[@finotellofabio1100]

best one for swimmers !! thank you for sharing your knowledge !!

[@ultimatedrive8657]

Been doing most of these exercises since I started working out, about 2 years ago. I used to be underweight but I managed to reach a normal bmi. Then I started swimming classes at our school. I wasn't sore the next day after swimming but got tired because we were swimming from 8am to 1pm, crammed the hours to Saturdays because we didn't have a pool at school.

[@mr.broski2427]

did it help you get faster at swimming?

[@655Louisa]

I just swam my first 6km open water race! Loved it. Now I am looking to add muscle to increase my power and speed. Thank you for the gym weights workout ! Going to start the programme tomorrow!

[@GokuBlack-yg5kc]

Every time swim season ends, I just do a bunch of bodybuilding and gain lean body mass that helps me get faster and look buffer for the next season

[@Emily-iu1ct]

smart

[@raychev-gtr]

Lot or not much mass?

[@Haboo-z4s]

Stop the cap. U swim 50 mg 1:55 sec

[@hiddens2346]

I am watching these core and ab excercises on a full belly, and now sorta feel sick 😂 Thanks a ton though, wipl download the pdf. Appreciate it.

[@SkillsNT]

😂

[@chunweichang5232]

Thanks you so much, have been following more than 2 years, and still discovering new videos, new workout and things i have to improve. thanks

[@CoffeeYumYumYum]

Thanks for korean pdf👍

[@gaaandal8626]

1:51 shoulders 2:40 biceps, triceps, chest, and traps

[@namuuu3]

thanks your video. it will be helpful for me.

[@RolyPogly-vf3bw]

Thank you for the video I myself am a 13 year old trying to get a state time so thank you for the exercises

[@pablorodriguez8260]

Excelente video chicos, de muchisima ayuda... ¡SWIM FAST!

[@lyovmyshkin7561]

Thank you very much ,I was waiting for this. Awesome!

[@SkillsNT]

You are welcome 😀

[@ivanercegovac1072]

excellent knowledge

[@WAYWAY92]

Thanks so much God bless you

[@zaidalgailany5707]

Thank you for your information

[@MPSwimAcademy]

Thanks for your instruction dear

[@chinglong143]

Appreciate the exercises I will add a few to my workout

[@Cyberpunkd]

So basically you have to do all the workouts

[@youraveragepasser-by7367]

Duh, swimming is a full-body exercise

[@21ishcutz]

I did them

[@KAZUSHIMA-BlockmanGo]

ofc, if you wanna swim faster

[@mitchotsuru-park8221]

same comment 😂

[@LiamH-vg7dh]

Yes

[@favouranthony7429]

I can't find the free pdf guide for the gym exercises on the website. I would like to download it and incorporate into my gym workout routine.

[@ktc1419]

Any workouts for more advanced swimmers?

[@bensalajr8849]

Thanks so much guys!!

[@milolittenberg4351]

Very helpful

[@pimmie1809]

Thank you ur videos are very good and informative

[@SkillsNT]

Thank you

[@petersmith4542]

Thank you. Appreciate

[@lunacollacchi8798]

I agree on working out the core, but the shoulders and arms already workout really well in the water. You are just adding a normal gym workout to an already intense workout (in the water) what you wanna do, instead, is improve bad posture all swimmers have, increase balance (that swimmers don't have) improve plyometrics (yes! Power! For diving!)

[@Synthacon7]

I guess you just have to balance the land workout with what you do in the pool but strengthening the whole body should benefit competitive swimmers. Personally I'm trying to focus more on the legs as I feel you don't work out those as much as other parts when you're swimming and in the core. The arms and upper body I try to do it a day I'm not swimming or going light if the pool training is going to be intense.

[@garouthetiktokinfluencerhu9731]

A strength training program 2x a week can really benefit one’s swimming, especially in non distance events (sub 400-500). I wish I knew this when I was competitive. It would have helped tremendously.

[@jenjen789]

The shoulder exercises are extremely useful. I get shoulder pains from free style. It is my understanding this is quite common. Dry land shoulder exercises strengthen all shoulder muscle groups to prevent the imbalance caused by free style.

[@betrayedgp]

Hi, thanks so much for this video with demonstration and the free PDF! I presume we have to do warm-ups before and stretching after the gym workouts. Can you please recommend warm-ups and stretching suitable for these workouts?

[@kissmyaxe9121]

Strenthening helps a lot in reducing timing for short distance.. More than your stroke.

[@serhiikhutornyi8882]

thank you

[@XanaxXxmarix]

Muy buenos consejos Gracias.

[@tadeogalvan565]

Awesome stuff!

[@k_krabco9562]

You can do at home! (WITH NO GYM EQUIPMENTS) CORE 1:04 1:11 1:23 1:29 SHOULDERS (Need equipments 😔) BICEPS ETC 3:02 BACKS 4:47 Can't go to gym bc my parents are pretty strict and they aint into sports 🥲✌️

[@aliet8393]

Thnx for workout

[@sanjayaweeratunga6084]

Great work 👍🏊

[@swimming5447]

When you come to Korea, you can swim with me. I am KZbin, Korean swimming.

[@SkillsNT]

Yes that would be cool! Thanks

[@iam6750]

So you're KZbin?

[@나무사랑-j1h]

너무 고마워요~~♡

[@mustaphab.1190]

Thanks

[@AMDBnmr]

I restarted swimming since 3 weeks, in the past I have learned how to do the 4 swims ( it was when I was 11 years old, now I am 17). I got a training programme from a friend of mine who is a club monitor, I train 5 times per weeks. But I want also to train inn the gym, so can you tell me how many time can I do those trainings in parallel with the swimming please ?

[@SkillsNT]

I would say twice or three times

[@redcoatphilip]

Hi There skills and Talents I am able to swim and trying to improve my swimming breast stroke. I am new to mussel building and can do some of the easy work mussel building sets in this video. I work full time as an IT engineer and do not have all the time required to complete this work out plan. I want an idea on how many calories a day I should be eating to do this work out plan. My BRM is 1950 perday. I have been check and been recommended to eat 2550 per-day when working out 4/5 days a week. What would your feed back be ?

Thank you!

[@urshitajana6963]

What's the weight of the dumbbells should be take for lateral flyes?

[@fabianblabla518]

Hi, the link for the guide doesn't seem to work :c

[@maxesch645]

Should you do these with high reps, so like 30 because of conditioning? Or should you try to max out.?

[@stargazer_skywalker]

May i know where in the site i can find the PDF?

[@cypi6210]

Would doing powerlifts like deadlift backsquat and bench press help?

[@robohippy]

Hmm, I always do the shoulder shrugs with circles forward and backward. Lots of good ones here...

[@davidtwomey3424]

Where can I find the pdf please

[@MichaelBillyBob]

how many reps and sets, im assuming 3 sets 10-12 reps for most

[@meowrel]

Are we meant to do these workouts seperatley each day for each muscle groups?

[@tesszhang3213]

Link for download?

[@princecliffordrockwell9745]

How to get the free pdf? When I click the link I need to log in

[@swimcoach3689]

Thanks for the great content. I've signed up for an account on your site to download the PDF however for some reason it won't let me get past the log in stage. Any tips?? Thanks

[@SkillsNT]

That is odd. I would say try in a different browser or computer or phone. Maybe make another account? Or contact us at [e-mail]

[@thisisbob1001]

Wouldn't the treadmill or bike be best so you have better cv endurance?

[@hakiranukayesuemmanuel8663]

I need to know more about coach ? anyone can help me

[@ارضالخيرالوادىالجديد]

حلو اوى اوى

[@IBRAHIM-vf1qs]

Thank you very much for all the information. You guys are really impressive. I want to know what is the best training schedule for doing swimming exercises and gym exercise if I’m free the whole week how can I organize that

[@SkillsNT]

It depends a lot on your goals, but if you want to swim faster I would say swim 5 days a week and 3 times to the gym.

[@nikitaw1982]

Flutter kicks ons side i bet would be a good one

[@nicklausmb]

How about barbell overhead press?

[@sinrespirar1201]

+Skills NT Swimming first of all thanks a lot for another informative and useful video. I've a question: do you use Stretch Cordz in your training cycle and if you do could you describe how to coordinate these exercises with exercises done with cords?

[@robertboncota4560]

Right now I am at a pool it s called D'all Class!And I bought a swim cap!YAY :))

[@Vailor1984]

I think its missing at least two very inportant exercices for shoulders rotators...these are paramount to prevent injury

[@Sebastian-ne7xi]

You Are right

[@TheElectra5000]

When I learned the wall sit, I was told that the entire back has to be against the wall. But on the video, only your lower back is in contact with the wall. Why is that? Is there a real difference? Doesn't your way put more pressure on the lower back? Thanks.

[@swimsomi]

Your best fen. I love you.

[@Mercill_11]

In the PDF it says on day 2: "including back extensions", but I can't find info on reps or sets?

[@richardjohnston886]

hi i cannot download the pdf link

[@ProjetoF-k6p]

One good exercise for legs are nordic curls, you will get huge hamstrings, and your explosiveness on the start will be insane

[@SkillsNT]

It's been a long time since this video. I almost got my Nordics!

[@jarofhearts3961]

Thank u i have discs problem is this exercises safe?

[@SkillsNT]

I am not qualified to tell you. Sorry!

[@thisisbob1001]

I got slip lumbar disc. Are there any I should avoid?

[@jbshadow1708]

thisisbob1001 avoid Russian twists

[@annamartin9472]

Why do you use light weights?

[@margadpagva3653]

Is there any equipment I can substitute so I can do at home rather than a gym or I need all these equipment. Can any substitute equipment be something you can find at home

[@SkillsNT]

For some exercises I think it’s difficult to substitute. But you can definitely do other exercises with things at home.

[@margadpagva3653]

Also is all these exercises mostly for adults or they can be for all ages because I am an 11 year old swimmer that is starting my 4th competitive season. Also what kind of things I can substitute for what that won’t make injures

[@irinapetkovska3921]

Hi, your videos are great, I'm following you for a long time and I use to practice most of your tips. Bur now I have a problem with herniated disc. I read a lot of opinions is it good to swim during your terapy or what style should be avoid like fly after the terapy. I am really interested what is your opinion. Thank you very much for your answer

[@SkillsNT]

I would say that makes sense, but I don't know. I'm not qualified to give that information sorry

[@triadysidiq8427]

why i cant register ?to get the PDF

[@idirimmoune7359]

can we gain mass with your Gym Workout Guid ? thanks you

[@mikemodiri2100]

Where’s the pdf?

[@parthkhalas7358]

How to swimming manage to diet

[@cashiusCon]

I like the bottom bar

[@mohamadabbas7318]

How to improve the kinetic frequency of swimmers by using the gym?

[@ulisesgarcia1361]

No encontre el PDF que mencionan

[@leneandersen4536]

Thx for uploadung this❤❤❤🇩🇪🇩🇪🇩🇪🏊🏼‍♀️🏊🏼‍♀️🏊🏼‍♀️🖤❤💛

[@SkillsNT]

You are welcome 🙂

[@leneandersen4536]

@@SkillsNT Thx❤

[@communityguidelines876]

I made highschool states. I’m a freshman. I only do a 59 in my 100 fly. I need to get better

[@TheApolloAthletic]

Nice swimming and congrats on the state qualification. There are a couple dryland videos that I put together specifically for butterfliers on my channel if you are looking to strengthen your stroke. 👍

[@boobear5272]

Does calisthenics ring workout help with swimming?

[@Sts20476]

Boo Bear yes maybe even better considering it’s your own body weight

[@nikitaw1982]

I got to 100kg bqck squat 5 reps and I could also do front level hanging g from a chin bar. Annoyed i wasn't swiming at the time

[@lil_siamese714]

I’m only able to train 3 days a week in the gym :/ how should I split this up for swimming... I swim Saturday... Sunday Tuesday ... and friday

[@SkillsNT]

So you could go to the gym the other three days?

[@Bulian51]

Don’t worry man that’s plenty! you can do full body each day ,so you’d workout about every muscle group and try to focus on the big compound lifts squats,bench,deadlift,pull ups,overhead press and compliment them with these exercises that the video shows

[@parthkhalas7358]

What is stamina increase

[@SimplySammyK]

Apparently you can be "too big" muscle wise. Is that true? I assume so with muscle being heavier than fat??

[@negin8537]

I heard it from one coach that weight lifting does make the triathlete heavy to run and swim , is that true? The coach said there is only some exercises for swimmers to do , not heavy liftings, reps and sets are very important in

[@aaanu_2169]

Gaining muscle isn’t good for swimmers

[@texabara]

I am a breaststroker... squats, deadlift, and rotating dumbbell curls for biceps! Thank for the video!! What do you recommend for an explosive start!

[@SkillsNT]

These kzbin.info/www/bejne/bJy2o5ume8qVhck

[@flyingthundergod3999]

“Make sure your knees don’t bend inwards”

[@flyingthundergod3999]

@Callen Emory bruh

[@gigachad7729]

Birds rn: 🤨🤨

[@yogalife365]

Lol😂:) we need all muscles to be stronger to SWIM

[@christophecarbognin7153]

Very true 😂

[@ciells]

y la version en español ?

[@sebas-premium]

Did you see the guy in the back of the end scene

[@deadlamb922]

anyone got the pdf file?

[@munishbehal5398]

Really helpful Sir, My son break 20 seconds in 200 IM with the help of this workout. Before this timing is 2.58 n now 2.38. His age is 13. Even Swimming practice is also helpful to break his timings.

[@baranisurya2247]

How to swim correct step pls video send

[@SkillsNT]

How to swim what stroke?

[@arpitqw1]

25 exercises.. can we know what not to do... that number must be less.

[@timob12]

Do I need to have my shirt off while doing these exercises at the gym?

[@Tinkler9000]

Tim O'Brien always

[@Bahnaruk]

Is there another way?

[@igorplebankiewicz1114]

This is the way

[@robohippy]

No hamstring exercises??????

[@SkillsNT]

The one leg dumbell deadlifts will work your glutes and hamstrings. But you can certainly do other exercises for that muscle if you feel it necessary.