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Anyone who incorporates an alternative sport into their training plan benefits. For runners, cyclists, and cross-country skiers, swimming is the perfect choice, as the water provides a different kind of strain on the body and perfectly complements the main training sessions. The benefits of swimming are numerous. Let's take a look at some of these advantages.

1. Full-body workout to improve your shape/performance

Swimming works the entire body and engages muscle groups that are less active when running or cycling. In particular, the arms, shoulders, and core are strengthened, contributing to better posture and stability. When your whole body is strengthened and your muscle groups are in balance, you will be more efficient in running or cycling, and the feeling of fatigue will set in later.

2. Additional low-impact training hours

Swimming allows you to increase your training volume without overloading your muscles or stressing your joints. Unlike activities where gravity plays a role, such as running or cycling, swimming takes place in a horizontal position, reducing stress on the joints. At the same time, it provides stability and balance in the core and improves cardiovascular fitness. The water acts like a cushion, minimizing impact forces on tendons and ligaments, thereby reducing the risk of injury. Swimming is therefore an ideal complement to other training methods, allowing you to improve fitness without worrying about joint strain and wear.

3. Effective breathing training for better endurance

Proper breathing is key in swimming. Controlled breathing in the water trains the respiratory muscles and improves oxygen intake. This positively impacts cardiovascular fitness, benefiting all physically demanding activities. By consciously training your breathing while swimming, you can learn to optimize your technique and thus increase your endurance performance.

4. Active recovery and rehabilitation

Swimming is an excellent recovery workout, as it is a gentle full-body exercise that reduces muscle soreness and inflammation. The buoyancy of the water supports the body and relieves joints and muscles, which is especially beneficial after long or intense training sessions. Swimming also increases flexibility and promotes relaxation, allowing the muscles to recover from previous training loads. Moreover, swimming is an ideal rehabilitation method after injuries, as the gentle resistance of the water helps restore strength, mobility, and range of motion without overloading the injured area.

5. Mental refreshment

One-sided training can lead to mental burnout over time. Swimming provides new stimuli, challenges the body in a different way, and offers new motivation and variety. Especially during intense training phases, it can help clear your mind and recharge your energy for training in your main sport.

Tips for Practice

To achieve a noticeable improvement in your main sport, such as running or cycling, we recommend incorporating one or two swimming sessions per week into your training plan. By continuously integrating it into your training, progress and transfer to performance in your main sport will be maximized.

Here are three examples of speed-oriented training sessions for active athletes:

Speed Training A

Warm-up: 10 minutes of freestyle
5x 25-50m as fast as possible (freestyle) / 1-minute break
5 minutes of easy swimming (any stroke)
5x 25-50m as fast as possible (breaststroke) / 1-minute break
5 minutes of easy swimming (any stroke)
5x 25-50m as fast as possible (freestyle) / 1-minute break
Cool down: 5-10 minutes (any stroke)

Speed Training B

Warm-up: 10 minutes of freestyle
200m freestyle with 50m fast, 50m medium, 50m fast, 50m as fast as possible
2-3 minutes break
200m freestyle with the same speed variations as above
Cool down: 5-10 minutes (any stroke)

Speed Training C

Warm-up: 10 minutes (any stroke)
50m breaststroke as fast as possible, 50m freestyle as fast as possible, 50m backstroke as fast as possible (repeat 3x, 1-minute break between sprints)
Cool down: 5-10 minutes (any stroke)

To get the most out of swimming, it is worth working on good technique. Performing the movements cleanly saves energy and reduces the risk of injury. Structured training or a guided course can help you learn swimming techniques efficiently and use them effectively for your athletic goals.