Of course, swimming in general is a great way to exercise, even if the competitive aspect is absent. Time well spent in the gym can decrease training time in the water and simultaneously reduce the mental and physical stress of a singular workout method. General weight training is required for all competitive swimmers, whether they swim freestyle, butterfly, backstroke or breaststroke. Moderate training is recommended for noncompetitive swimmers to increase flexibility and muscle strength. All swim strokes primarily involve arm work, in either pushing or pulling movements or in combination of the two, so proper arm training is crucial to generate optimum speed.
Leg workouts are important for quick starts and explosive push-offs after a turn.
Though comparatively less lower body power is used than upper body strength, especially during endurance races, it is essential the swimmer produces a balanced, streamline physique. Although this physical ideal is geared toward racers, it's obvious that anyone working out should incorporate every major muscle group, upper or lower body. Abdominal work ensures the energy generated by the upper and lower body will transfer smoothly as one unified action. Creating the straight, horizontal posture of a swimmer largely depends upon the strength of the midsection. Powerful kick-offs, starts and turns require ab training as well.