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Best Swimming Drills for Muscle Growth: Techniques to Build Strength in the Water
- David
- Feb 16
- 10 min read
Updated: Feb 25
Table of Contents
Summary
Can swimming help you build muscle, or is it just an endurance workout? While traditional swimming workouts focus on cardiovascular fitness, specific drills can enhance strength and muscle growth if structured correctly.
Unlike weightlifting, where you progressively increase resistance with heavier weights, swimming relies on water resistance and stroke mechanics to engage muscles. By incorporating targeted drills, resistance tools, and sprint-based training, swimmers can stimulate muscle activation and strength development beyond what casual laps provide.
This article explores the best swimming drills for muscle growth, how to modify swim training for strength gains, and why resistance-based swimming can be a powerful complement to traditional strength training. Whether you're a competitive swimmer or just looking to build a stronger physique in the pool, these drills will help maximize muscle engagement and overall strength.
The Science of Muscle Growth in Swimming
To understand how swimming can contribute to muscle growth, it’s essential to look at how muscles respond to resistance training. Traditional strength training relies on progressive overload, eccentric loading, and fast-twitch fiber activation—all key drivers of muscle hypertrophy. But how does swimming compare?
Water Resistance vs. Weightlifting Resistance
Weightlifting Resistance:
In the gym, muscles are loaded through gravity and external weights, allowing for precise increases in resistance over time.
Water Resistance:
Water is 800 times denser than air, meaning every movement encounters resistance. However, the resistance remains relatively constant, unless external tools are used.
While swimming does provide natural resistance, it lacks the incremental overload and targeted muscle stress that strength training offers.
Eccentric Loading: The Missing Component in Swimming
Strength training involves an eccentric phase
such as lowering a dumbbell in a bicep curl. This phase induces muscle damage, triggering repair and growth.
Swimming lacks eccentric loading
as movements are fluid and continuous, limiting the mechanical stress necessary for muscle hypertrophy.
Fast-Twitch vs. Slow-Twitch Muscle Activation
Fast-twitch (Type II) fibers
are responsible for explosive power and size gains. They are primarily activated in heavy lifting and sprinting.
Slow-twitch (Type I) fibers
are dominant in swimming, providing endurance rather than bulk.
While sprinting and resistance-based swim drills can activate fast-twitch fibers, most swimming workouts naturally favor endurance adaptations.
Key Training Principles for Muscle Growth in Swimming
To effectively build muscle in the pool, swimmers need to modify their training approach to prioritize strength-building rather than just endurance. This involves increasing resistance, recruiting fast-twitch muscle fibers, and adjusting stroke intensity.
1. Increase Resistance for Better Muscle Activation
In weight training, progressive overload is the key to muscle growth. Since swimming doesn’t allow for incremental weight increases like lifting, resistance must be added in other ways.
Ways to Increase Resistance in the Pool:
Hand Paddles:
Increases surface area, forcing the upper body (shoulders, lats, and arms) to work harder.
Drag Suits or Resistance Shorts:
Creates additional drag, making every stroke more challenging.
Ankle Weights or Parachutes:
Improves lower-body strength by increasing resistance during kicking.
Kickboards and Pull Buoys:
Isolates specific muscle groups to create a focused strength workout.
By incorporating these tools, swimmers can mimic the resistance of weightlifting, enhancing muscle recruitment.
2. Prioritize High-Intensity Sprint Workouts
To activate fast-twitch muscle fibers (Type II), swimmers should focus on explosive sprint-based sets rather than long-duration, steady-state laps.
Sprint Training Guidelines:
Perform all-out efforts (90-100% intensity) over shorter distances (e.g., 25m or 50m sprints).
Increase rest intervals (20-30 seconds) to allow for maximum power output.
Incorporate underwater dolphin kicks for explosive core and leg engagement.
Example Sprint Set:
10 x 50m Freestyle Sprints (90% effort, 20 seconds rest)
5 x 25m Butterfly Sprints (all-out effort, 30 seconds rest)
8 x 50m Kickboard Sprints (focusing on powerful leg drive)
Sprint training closely mimics weightlifting by engaging fast-twitch muscle fibers, leading to improved power and strength development.
3. Adjust Stroke Technique for Strength Gains
Certain swimming modifications can enhance muscle activation and make swimming more strength-focused rather than just endurance-based.
Technique Adjustments:
Emphasize powerful pulls:
Slow down strokes slightly to create more tension on the muscles.
Increase kick intensity:
A stronger, more forceful kick helps engage the quads, hamstrings, and glutes.
Work on explosive push-offs:
Launching off the wall with force helps develop lower-body power.
These small tweaks can enhance resistance and muscle engagement, leading to greater strength development in the water.
Best Swimming Drills for Upper Body Strength
Swimming naturally engages the shoulders, back, chest, and arms, but to maximize upper-body strength, targeted drills should be incorporated into training. These drills focus on increasing resistance, improving stroke power, and engaging fast-twitch muscle fibers for muscle development.
1. Pull Drill with Paddles
Muscles Targeted: Lats, shoulders, triceps, and forearms
How It Works:
Use hand paddles to increase water resistance during freestyle or backstroke.
Keep legs stationary or use a pull buoy to isolate upper-body strength.
Focus on powerful strokes, maintaining high elbow positioning.
Why It Builds Muscle:
Increases drag and resistance, forcing the upper body to work harder.
Engages the latissimus dorsi (lats) and deltoids (shoulders) to enhance stroke power.
Example Set: 8 x 50m Freestyle with Paddles (Focus on strong pulls, 15-20 sec rest)
2. Sculling Drill
Muscles Targeted: Forearms, biceps, triceps, and shoulders
How It Works:
Perform small, controlled sculling movements in front of the body while floating.
Keep elbows slightly bent and move hands in an inward and outward motion.
Maintain core engagement to stay stable in the water.
Why It Builds Muscle:
Develops forearm and wrist strength, crucial for grip and stroke efficiency.
Improves arm endurance and control, leading to a stronger catch phase.
Example Set: 3 x 30 seconds Front Sculling (15 sec rest between sets)
3. Butterfly Stroke Power Sets
Muscles Targeted: Shoulders, chest, back, and core
How It Works:
Swim short-distance butterfly with a focus on explosive arm pulls and high-intensity kicks.
Emphasize a deep pull-through motion, engaging the chest and lats.
Maintain strong core stability to keep the stroke fluid and powerful.
Why It Builds Muscle:
Butterfly stroke requires high force production, making it one of the most strength-intensive swim techniques.
It activates both the upper body and core simultaneously, enhancing overall power.
Example Set: 5 x 25m Butterfly Sprints (All-out effort, 30 sec rest)
4. One-Arm Freestyle Drill
Muscles Targeted: Lats, triceps, shoulders, and obliques
How It Works:
Swim freestyle using only one arm at a time, keeping the other arm stationary.
Alternate arms after each length or every few strokes.
Focus on a deep catch and pull, emphasizing strong lat and shoulder activation.
Why It Builds Muscle:
Forces one side of the body to work harder, mimicking unilateral weightlifting exercises.
Increases stroke awareness and power, leading to more efficient swimming.
Example Set: 4 x 50m One-Arm Freestyle Drill (Alternate arms, 20 sec rest)
Best Swimming Drills for Lower Body Strength
While swimming is often associated with upper-body endurance, strong, explosive legs are crucial for power, propulsion, and overall performance. To develop lower-body strength, swimmers should focus on resistance-based kicking drills, explosive sprint sets, and techniques that recruit fast-twitch muscle fibers.
1. Vertical Kicking Drill
Muscles Targeted: Quads, hamstrings, glutes, and core
How It Works:
Tread water in a vertical position using only your legs.
Keep arms crossed over the chest or raised above the head to increase difficulty.
Perform flutter kicks or dolphin kicks, maintaining an upright posture.
Why It Builds Muscle:
Forces the legs to work against gravity and water resistance, enhancing leg power.
Improves stabilization and endurance, crucial for explosive push-offs and kicks.
Example Set: 4 x 30 seconds Vertical Kicking (Rest 15 sec between sets)
2. Resistance Band Kickboard Drills
Muscles Targeted: Quads, hamstrings, glutes, and hip flexors
How It Works:
Attach a resistance band around the ankles while using a kickboard.
Perform slow, controlled flutter kicks or breaststroke kicks.
Maintain tight core engagement to keep the body in a streamlined position.
Why It Builds Muscle:
The resistance band adds extra tension, forcing the legs to work harder against water drag.
Improves hip flexor activation, essential for powerful kicks.
Example Set: 5 x 50m Kickboard Resistance Kicks (Rest 20 sec between reps)
3. Dolphin Kick Sets
Muscles Targeted: Core, glutes, hamstrings, and lower back
How It Works:
Perform dolphin kicks while underwater or on the surface.
Keep legs close together and generate power from the hips.
Use a monofin or drag suit for added resistance.
Why It Builds Muscle:
Strengthens the posterior chain (glutes, hamstrings, and lower back), mimicking explosive weightlifting movements.
Enhances hip mobility and endurance, leading to a stronger kick-off from walls and starts.
Example Set: 4 x 25m Underwater Dolphin Kicks (Max effort, 30 sec rest)
4. Wall Push-Off & Explosive Jumps
Muscles Targeted: Calves, quads, glutes, and core
How It Works:
Perform explosive push-offs from the pool wall at full force.
Focus on driving power from the legs and extending through the ankles.
Combine with tuck jumps at the shallow end for an extra power boost.
Why It Builds Muscle:
Simulates plyometric training, improving leg power and fast-twitch muscle engagement.
Enhances lower-body explosiveness, critical for starts and turns.
Example Set: 8 x Wall Push-Off Sprints (15m fast, 10 sec rest), 3 x 10 Shallow Water Tuck Jumps
Core-Strengthening Swimming Drills
A strong core is essential for swimming efficiency, stability, and power transfer between the upper and lower body. Since the core muscles (abs, obliques, and lower back) are engaged in every stroke, targeted drills can further develop core strength, endurance, and rotational power for better swim performance.
1. Side-Kicking Drill
Muscles Targeted: Obliques, transverse abdominis, hip flexors
How It Works:
Swim on your side, with one arm extended forward and the other at your side.
Perform flutter kicks, keeping the body as straight as possible.
Switch sides after each length or interval.
Why It Builds Muscle:
Strengthens obliques and deep core muscles responsible for rotational stability.
Improves balance and streamlining, reducing drag in the water.
Example Set: 6 x 25m Side-Kicking Drill (Alternate sides, 20 sec rest)
2. Underwater Dolphin Kicks
Muscles Targeted: Lower abs, obliques, hip flexors, glutes
How It Works:
Push off the wall and perform dolphin kicks underwater in a streamlined position.
Keep legs together and initiate movement from the core rather than the knees.
Use a monofin or drag suit for added resistance.
Why It Builds Muscle:
Dolphin kicks engage the entire core and posterior chain, improving explosive power.
Mimics plyometric core engagement, similar to land-based jumping movements.
Example Set: 5 x 25m Underwater Dolphin Kicks (Max effort, 30 sec rest)
3. Torpedo Kicks
Muscles Targeted: Lower abs, hip flexors, spinal erectors
How It Works:
Hold a streamlined position with arms overhead.
Kick forcefully with flutter or dolphin kicks, keeping the core braced.
Maintain body tension to prevent sinking.
Why It Builds Muscle:
Forces continuous core engagement to maintain body alignment.
Strengthens the spinal stabilizers to prevent over-rotation in strokes.
Example Set: 4 x 50m Torpedo Kicks (Focus on core tightness, 20 sec rest)
4. Freestyle Body Roll Drill
Muscles Targeted: Obliques, transverse abdominis, lower back
How It Works:
Swim freestyle with an exaggerated rolling motion from side to side.
Engage the core to control the rotation rather than overusing the arms.
Maintain a straight bodyline, avoiding excessive bending at the waist.
Why It Builds Muscle:
Strengthens the obliques and stabilizers involved in stroke rotation.
Improves core-driven propulsion, making freestyle more efficient.
Example Set: 5 x 50m Freestyle Body Roll Drill (Focus on core engagement, 15 sec rest)
How to Increase Resistance in Swimming for Strength Gains
One of the biggest challenges in using swimming for muscle growth is the lack of progressive overload—a key principle in strength training. Unlike lifting weights, where resistance can be increased by adding more weight or adjusting reps, swimming resistance remains relatively constant. However, with the right tools and training techniques, swimmers can increase resistance and maximize muscle engagement for better strength gains.
1. Use Resistance Tools for Added Overload
By incorporating specialized equipment, swimmers can increase water resistance, making each stroke and kick more demanding.
Best Resistance Tools for Strength Training in the Pool:
Hand Paddles:
Increase surface area, forcing the upper body (lats, shoulders, and triceps) to work harder.
Drag Suits or Resistance Shorts:
Add drag to the body, making every movement more challenging.
Parachutes or Resistance Bands:
Create additional pulling force, forcing swimmers to generate more power per stroke.
Kickboards with Ankle Weights:
Strengthen leg muscles by increasing resistance in kicks.
Pull Buoys:
Isolate upper-body strength by preventing leg movement.
Example Resistance Set: 6 x 50m Freestyle with Paddles & Drag Suit (20 sec rest)
2. Adjust Stroke Technique for More Power
Making small adjustments to stroke mechanics can increase muscle engagement and enhance strength gains.
Technique Modifications for Strength:
Slow Down the Pull Phase:
Performing strokes at a slower tempo increases time under tension, similar to slow eccentric weightlifting movements.
Increase Kick Force:
More explosive kicks require stronger leg engagement, mimicking plyometric training.
Exaggerate the Catch Phase:
Extending and deepening the pull phase in strokes (freestyle, butterfly, backstroke) forces more lat and shoulder activation.
Example Stroke Power Set: 4 x 50m Slow-Paced Freestyle (Focus on Powerful Pulls)
3. Implement Sprint & Power-Based Swim Training
Sprint training in the pool closely mimics high-intensity weightlifting by engaging fast-twitch muscle fibers.
Sprint-Based Strength Workout:
10 x 25m Sprints (All-Out Effort, 30 sec rest)
8 x 50m Butterfly Sprints (Explosive Pull, 25 sec rest)
6 x 50m Freestyle Sprints with Drag Suit (Power Stroke Focus, 20 sec rest)
Sprinting increases stroke power and explosiveness, helping activate fast-twitch fibers—the same fibers responsible for muscle growth in strength training.
4. Incorporate Dryland Strength Training
To bridge the gap between swimming and traditional strength training, swimmers should incorporate dryland exercises that mimic swim movements.
Best Dryland Exercises for Swimmers:
Pull-ups & Lat Pulldowns:
Strengthen the lats and back muscles for a stronger pull phase.
Medicine Ball Slams:
Improve core strength and rotational power.
Plyometric Box Jumps:
Enhance leg explosiveness for stronger push-offs.
Resistance Band Shoulder Work:
Prevent injuries and increase shoulder endurance for long swim sessions.
Example Dryland Routine for Strength Gains:
3 sets of 10 Pull-ups
3 sets of 12 Medicine Ball Slams
3 sets of 10 Box Jumps
3 sets of 15 Band Shoulder Rotations
Sample Swimming Workout for Strength Building
Now that we’ve covered the best drills and techniques for muscle growth in the pool, it’s time to put them together into a structured swimming workout designed to maximize strength gains. This session incorporates resistance-based drills, sprint intervals, and dryland strength training to engage fast-twitch muscle fibers and develop explosive power.
Wrapping Up Strength Training in the Pool
Swimming is often seen as an endurance-focused workout, but when structured correctly, it can be a powerful tool for building muscle strength and explosiveness. By incorporating resistance tools, sprint intervals, and targeted drills, swimmers can activate fast-twitch muscle fibers and develop stronger, more defined muscles—even without lifting weights.
However, swimming alone is not a full replacement for strength training if the goal is maximum hypertrophy. Traditional weightlifting still provides greater progressive overload, eccentric loading, and muscle fiber recruitment, which are key factors in significant muscle growth.
Key Takeaways:
Best Upper-Body Drills:
Pull paddles, one-arm freestyle, and butterfly power sets maximize arm, back, and shoulder strength.
Best Lower-Body Drills:
Vertical kicking, resistance band kick sets, and dolphin kicks build explosive leg power.
Best Core-Strengthening Drills:
Side-kicking drills, torpedo kicks, and body roll drills improve stability and rotational strength.
How to Increase Resistance:
Use drag suits, paddles, resistance bands, and power sprints to mimic the effects of weight training.
Ideal Workout Structure:
A mix of resistance-based swimming, sprint training, and dryland strength exercises yields the best results.
Final Verdict: Can You Build Muscle with Swimming?
Yes—but with modifications. If you want to increase strength while swimming, focus on high-intensity sprints, resistance tools, and strength-based dryland workouts. If muscle size and hypertrophy are your main goals, combining swimming with weightlifting is the most effective strategy.
By training smart and incorporating strength principles into swimming, you can build muscle, improve endurance, and enhance overall athletic performance—all while benefiting from the low-impact nature of the pool.
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Swimming vs. Strength Training: Can the Pool Build Muscle Like Weights?
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