What Is a Flutter Kick? Technique, Muscles Worked, and Benefits

What Is a Flutter Kick? Technique, Muscles Worked, and Benefits

The flutter kick looks simple, but mastering it can transform your swimming. Done correctly, it lifts your hips, reduces drag, and adds real propulsion to your stroke. Out of the pool, the same motion builds stronger abs and hip stability. In this guide, I’ll walk you through proper flutter kick form, muscles worked, and key drills to make your kick more efficient – whether you’re chasing faster race times or a stronger core.

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Dryland Swim Cords: The Best Stretch Cord Workouts for Swimmers

Dryland Swim Cords: The Best Stretch Cord Workouts for Swimmers

Dryland swim cords are one of the most effective tools for building swimming strength and refining technique outside the pool. In this guide, I share my top cord drills for freestyle and butterfly, complete with videos to follow along. You’ll learn how to set up cords properly, avoid common mistakes, and use them to reinforce your stroke mechanics. Whether you’re a beginner or a competitive swimmer, these workouts will make your time in the water more efficient.

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How to Do Medicine Ball Slams: 5 Explosive Exercises for Swimmers

How to Do Medicine Ball Slams: 5 Explosive Exercises for Swimmers

Medicine ball slams are one of the simplest and most effective ways to build explosive power, core stability, and coordination — all essential for faster swimming. Whether you’re training for Freestyle, Butterfly, or IM, these full-body movements strengthen your lats, shoulders, and hips to improve the connection between land and water performance. In this article, I’ll break down the key benefits, variations, and proper form for medicine ball slams, plus show you how to integrate them into your dryland routine for stronger, more efficient strokes.

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Best Core Workouts for Swimmers: Build a Stronger, Faster Body in and out of the Pool

Best Core Workouts for Swimmers: Build a Stronger, Faster Body in and out of the Pool

Strong swimmers are built from the core out. If you're looking to improve your streamline, power through your turns, and maintain stroke efficiency when fatigue hits, this article is for you. Learn why swimming alone isn’t enough to build true core strength — and discover a proven training plan combining dryland, water-based drills, and smart video-based techniques to take your performance to the next level. Whether you're a competitive swimmer, coach, or parent, it’s time to get serious about core training.

→ Read the full guide and upgrade your core game.

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Vasa Trainer Pro Workouts: How to Boost Swim Strength and Endurance

Vasa Trainer Pro Workouts: How to Boost Swim Strength and Endurance

Struggling with swim endurance and strength? The Vasa Trainer Pro is the ultimate dryland tool to boost power, technique, and stamina outside the pool. In this guide, I’ll share proven Vasa Trainer workouts that I use with my athletes to develop swim-specific strength, improve efficiency, and build lasting endurance. Whether you're a competitive swimmer, triathlete, or fitness enthusiast, these structured workouts will help you train smarter. Plus, I’ll cover common mistakes to avoid and the best programming strategies for maximum results. Start training smarter today! Read more.

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Beyond the Pool: Dryland Cross-Training Blueprint for Swimmers

Beyond the Pool: Dryland Cross-Training Blueprint for Swimmers

Stuck in a swimming plateau despite endless laps? You're not alone. As a swim coach, I've discovered that the fastest swimmers don't just live in the pool – they use strategic cross training to transform their performance. Whether you're training for a swim meet, open water race, or looking to improve your endurance, the right combination of strength, mobility, and cardio work can take your swimming to the next level. Discover how to break through performance barriers and become a more powerful, efficient swimmer with proven cross training methods.

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3 Essential Shoulder Exercises for Swimmers

3 Essential Shoulder Exercises for Swimmers

The demands of competitive swimming require robust shoulder mobility, endurance, and power. The repetitive motions of the competitive strokes can stress the shoulder complex, emphasizing the need for well-rounded strength training outside the pool. Here, we discuss three crucial shoulder exercises that every swimmer should incorporate into their regimen.

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The Ultimate Home Gym: Strength and Conditioning for Endurance Athletes

The Ultimate Home  Gym: Strength and Conditioning for Endurance Athletes

Endurance athletes know that strength training is an integral part of their training regimen. It not only helps improve overall performance but also reduces the risk of injury. With the convenience of home workouts on the rise, having the right equipment can make a world of difference. In this blog post, we'll explore a comprehensive list of home strength training equipment tailored specifically for endurance athletes. From hex bars to TRX systems, we've got you covered!

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Overcoming Swimmer's Shoulder: My Journey to Overcome Shoulder Discomfort and Get Back to Sprint Swimming

Overcoming Swimmer's Shoulder: My Journey to Overcome Shoulder Discomfort and Get Back to Sprint Swimming

Dive into the personal journey of a 42-year-old competitive swimmer and strength coach battling persistent left shoulder discomfort. This post details the onset of the shoulder issue that hindered sprint freestyle performance and the various treatment strategies attempted. Discover insights from an enlightening session with Dr. Alex Ewart, a physical therapist and swimming specialist, leading to a tailored treatment plan. Explore the specific exercises and therapeutic approaches aimed at addressing shoulder pain, including targeted strength training, mobility work, and soft tissue therapy. Follow this swimmer's quest to regain peak performance and manage chronic discomfort, offering valuable lessons for athletes facing similar challenges.

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