From Mat Luebbers,
Your Guide to Swimming.
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Most workout and fitness routines, including ones that I like to use, include regular stretching to increase or maintain flexibility. Remember, you want to stretch things that should have some stretch or elasticity (muscle), not things that shouldn't (joints and ligaments).

Why Stretch? What does flexibility do for a swimmer? It could:

• Prevent injury
• Help a swimmer hold better technique
• Make a swimmer faster
• Make a swimmer more efficient

It would be hard to argue against stretching if it only accomplishes one of these; I think, depending on the swimmer, it could do all of them. Make sure you include stretches in your routines.

One simple routine I like is shown below. It should be done after warming up for 10:00 to 15:00 minutes or after the completion of your regular workout. Generally, stretching before a workout only restores your regular level of flexibility. Stretching after a workout tends to increase your flexibility.

This program consists of several exercises. You can add or subtract to customize it to your needs. many other stretches are listed in the resources (listed on the right). This routine should take between 5:00 and 15:00 minutes to complete.

Stretching Routine

• Frequency: Daily
• Sets: 1 - 4
• Repetitions: 4 - 10
• Duration: Hold for 2 - 4 seconds
• Rest: 5 - 10 seconds between reps and 20 - 45 seconds between sets (but don't rush it, take more if you need it)
• Exertion: Stretch until you feel resistance and hold
• Use the opposing muscle to help move into the stretch
• DO NOT FORCE A MOVEMENT, AND DO NOT HOLD A POSITION IF YOU FEEL PAIN
• The motion of the stretch should stop a bit before it becomes painful

Note: Perform routine after a thorough warm-up or at the conclusion of your workout

Progression

• Increase number of repetitions by 1 each week
• Once you reach 10 repetitions, decrease to 4 repetitions and increase number of sets
• While doing 2 sets, increase number of repetitions by 1 each week
• Continue this pattern up to 3 sets of 4 repetitions (that should be plenty of flexibility work)

For specific stretches, check the resources list for more information.

Swim On!