Sports Specific Strength and

Conditioning Program

Fitness Trainer Name: Tiarne Field

Type/Name of Sport :Short Course Swimmer (100m + 200m Butterfly)
Aim of Session :_

To increase propulsion in water Strength Endurance

Sport Description: Butterfly is a complex stroke where multiple muscles co-ordinate to

propel through the water whilst minimizing drag and maintaining a constant speed
(September December) Please see separate sheet with timeline on it.
NB: Each colour represented for each program is a colour represented on the timeline.
Each exercise should be assumed to complete over a 4 week rotational roster at the
designated period.

Program 1
Exercise/Movement

Rep/Sets/Tim
e in Motion

Load

Rest

Tempo
Speed of
Movemen
t

Intensit
y

1.Sit up bench

3 x 15

moderat
e

30 sec

Med/fast

high

Comments/Instruction
s

Hold ball over right shoulder, sit up and twist bringing

med ball to left hip, recover down with med ball over left
shoulder, repeat to other side.

2. Slide Board

5x6

Comments

Bend at waist, lift leading the leg high and throw to side
as you push off with opposite leg. Swing arms in
direction of movement.

3. Froggers +

5 x 30 seconds

Comments

Heavy

2 mins

Slow

High

N/A

30
Fast
High
second
s
Froggers by themselves are to keep heart rate up while
adding a plyometric spin (hybrid of plank and squat).
Froggers + utilizes the normal style of froggers with an
extra element of arms coordinating with legs.
This allows for strength in the pelvis to form as well as
the natural motion from streamlined to not?

4. Box jump with

burpee
Comments

5. Push ups
(rotation with
dumbbells)
Comments

5 x 1 minute

N/A

30
Fast
High
second
s
Side jump to left and then up then down in one
movement. Pass the medicine ball from in front of you,
around your back and to the front. Move ball in opposite
direction from direction of side jump.
6x6

Light

30
Mod
High
second
s
Pushups with dumbbells. Do a push up then rotate and
lift dumbbell straight up so you are forming a vertical line
from right arm to right hand.

Comments

This program is a 50 minute session, it includes mostly

exercises that can be executed outside.
The aim of the program is to do as many reps as possible
in the time period of 50 minutes, however still keeping
clean technique.

-------------------------------------------------------------------------------------------------------------------------------------------------------------

Program 2
Exercise/Movement

Rep/Sets/Tim
e in Motion

Load

Rest

Tempo
Speed of
Movemen
t

Intensit
y

1 Beam
(rowing-witch legs

6 x (30sec
p/side)

moderat
e

30 sec

Med/fast

high

Comments/Instruction
s

Onbalancebeamonrightleg,bent90degreesatwaist.Dumbbellinright
hand.Bend/squat,touchdumbbelltofloor,straightenlegasyouliftdumbell
inrowingmotion.Switchhands,sameleg(left/right).Switchhands,switch
legs(right/right)Sameleg,switchhands(right/left)

2. Medicine Ball

5x6

Comments

Classicmedballexercise,legstogether,touchtoeswithmedball.Foradded
instability(bettercorework,sitonairpillow)

3. Legs
Disco on beam
w/dumbbell
Comments

5 x 30 seconds

N/A

4. Cords
Right leg adduction

5 x 1 minute

N/A

Comments

Standingpositiononleftleg,adductrightlegfromrighttoleftinfrontofleft
leg.

5. Dumbbells
Alternate overhead
press alternate leg
Comments

6x6

Comments

This program is a 50 minute session, it includes mostly

Heavy

2 mins

Slow

High

30
Fast
High
second
s
Left foot on beam, dumbbell right hand, bend and touch
dumbbell to floor on left side of left foot. Lift, cross, and
extend dumbbell over the right shoulder. Repeat as time
allows the switch legs and hands.

Light

30
second
s

30
second
s

Fast

Mod

High

High

Ononeleg(forfuntrywobbleboard,airpillow,orbalancebeam),start
withdumbbellsatshoulderpositionpresstoafullextensionoverhead

exercises that can be executed outside.

The aim of the program is to do as many reps as possible
in the time period of 50 minutes, however still keeping
clean technique.

Program 3
Exercise/Movement

Rep/Sets/Tim
e in Motion

Load

Rest

Tempo
Speed of
Movemen
t

Intensit
y

1.Sit up bench
Back lifts

3 x 15

moderat
e

30 sec

Med/fast

high

Comments/Instruction
s

Withmedball,dumbbell,orplatebehindhead,addatwistatfullextension.

2. Slide Board
Cross touch
Comments

5x6

3. Physio Ball
Alternate triceps
curl
Comments

5 x 30 seconds

4. Box with front

hop steps w/med
ball
Comments

5 x 1 minute

5. Pushups with
20m run

6x6

Comments

Comments

Heavy

2 mins

Slow

High

Asthefirsttime,buttwistandtouchthefloorwithoppositehandto
directionofslide.Touchfloorwithlefthandwhenslidingtoright.

N/A

30
second
s

Fast

High

SSitonballwithlegscrossed,alternatetricepscurlswithdumbbells

N/A

30
second
s

Fast

High

30
Mod
second
s
Normal pushups with a game of 21.
21 run 20 run 19 run etc

High

As above
Light

This program is a 50 minute session, it includes mostly

exercises that can be executed outside.

The aim of the program is to do as many reps as possible

in the time period of 50 minutes, however still keeping
clean technique.

Program 4
Exercise/Movement

Rep/Sets/Tim
e in Motion

Load

Rest

Tempo
Speed of
Movemen
t

Intensit
y

1.Squat and upright

row

3 x 30 seconds
on each arm

moderat
e

30 sec

Med/fast

high

Comments/Instruction
s

Stand with feet apart, hold dumbbell in one hand next to

hip, squat. 30 seconds on one arm, swap to other arm.

2. Knees to chest

3 x 12

Comments

Lie on back with legs straight and feet raised off floor.
Pull legs swiftly towards body. 3 sets of 12 reps.

3. Burpees

3x12

Comments

Keep good technique

4. Full circle

3x12

Comments

Heavy

N/A

2 mins

30
second
s

Slow

Fast

High

High

N/A

30
Fast
High
second
s
Feet apart, hold a pair of dumbbells in front of thigh
palms facing. Raise arms sideways until hands meet
above head.

5. Lunge with bicep

curl
Comments

Flutter kicks

3x12

30
Mod
High
second
s
Holding dumbbells stride forward. Step back. 3 x 12 reps

30
seconds

Light

N/A

30sec

Fast

high

Comments

Lie with legs straight and feet off floor. Repeat as fast as
can be for 30 seconds.

Comments

This program is a 50 minute session, it includes mostly

exercises that can be executed outside.
The aim of the program is to do as many reps as possible
in the time period of 50 minutes, however still keeping
clean technique.

Program 5
Exercise/Movement

Rep/Sets/Tim
e in Motion

Load

Rest

Tempo
Speed of
Movemen
t

Intensit
y

1.Cable side
rotators

3x6

heavy

2 mins

Slow and
careful

high

Comments/Instruction
s

Keep it heavy and keep shoulders over hips.

2. Squat thrusters

3x 6

Comments

The assists in the flexibility of the hip extenders. Keep

knees over feet correctly.

3. Stability ball
dumbbell press
Comments

3x6

4. Stability ball sit

ups
Comments

3x6

5. Push ups
(rotation with

3x6

Heavy

Heavy

2 mins

Slow

High

2 mins

Fast

High

2 mins

Fast

High

Keep it heavy and stable

mod

Side jump to left and then up then down in one

movement. Pass the medicine ball from in front of you,
around your back and to the front. Move ball in opposite
direction from direction of side jump.
Heavy

2 mins

Mod

High

dumbbells)
Comments
Comments

Dumbbell step-ups with shoulder press

This program is a 50 minute session, it includes mostly
exercises that can be executed outside.
The aim of the program is to do as many reps as possible
in the time period of 50 minutes, however still keeping
clean technique.
This is meant for heavy reps for increasing power in the
water.

Program 6
Exercise/Movement

Rep/Sets/Time
in Motion

Load

Rest

Tempo
Speed of
Movement

Intensit
y

1.Turkish Get Up

3 x 10

moderat
e

30 sec

Med/fast

high

Comments/Instruction
s

Swimmers are usually plagued with shoulder issues.

Swimming involves constant shoulder rotation, and while
most times all the musculature will develop appropriately
to support the level of activity. The overuse and abuse of
the shoulder eventually becomes evident.

2. GHD sit up and

hip/ back extension
Comments

5x6

3. Hang Power
Clean
Comments

3 x 10

Heavy

4.Thrusters

3x10

Heavy

Heavy

2 mins

Slow

High

This sit up is a powerful tool for swimming, because in

addition to recruiting the abs and trunk flexors, there is a
primary recruitment of the hip flexors. The hip flexors are
vital in all swimming strokes.
2
Fast
High
minutes
The hang power clean is compound, as it recruits
multiple muscle groups to work synergistically.
30
second

Fast

High

10

Comments

5. Kipping Pull Up
Comments

Comments

s
These are great for transplanting explosiveness of the
movement into either explosion off the starting block or
pushing off the walls in turns.
6x6

Body

30
Mod
High
second
s
The butterfly kip resembles the swimming stroke known
as the butterfly. Which is beneficial for the chosen
stroke.
This program is a 40 minute session, it includes mostly
exercises that can be executed outside.
The aim of the program is to do as many reps as possible
in the time period of 40 minutes, however still keeping
clean technique.

11

Program 6
Exercise/Movement

Rep/Sets/Tim
e in Motion

Load

Rest

Tempo
Speed of
Movemen
t

Intensit
y

1.Jump Squat

3 x 15

moderat
e

30 sec

Med/fast

high

Comments/Instruction
s

Keep knees in line with feet

2. Back squat

5x6

Slow

High

Comments

The back squat assists in developing the muscles in the

front thigh muscles.

3. 1 leg squat
(uni lat)

5 x 30 seconds

N/A

5 x 1 minute

N/A

Comments
4. Front plank

Heavy

2 mins

30
Fast
High
second
s
These use uni lateral training to ensure balance is
achieved first hand and then similar sided strength.
30
second
s

N/A

High

12

Comments

Keep structure and technique

5. Russian twists

3 x 30 seconds

Comments

Fast paced

Comments

This program is a 50 minute session, it includes mostly

exercises that can be executed outside.
The aim of the program is to do as many reps as possible
in the time period of 50 minutes, however still keeping
clean technique.

Light

30
second
s

Mod

High

Program 7
Exercise/Movement

Rep/Sets/Tim
e in Motion

Load

1.Bike

20sec on 10
sec rest x 8

moderat
e

Comments/Instruction
s

2. Rowing Machine
Comments
3. Treadmill
Comments
Comments

Rest

Tempo
Speed of
Movemen
t

Intensity

5
Fast
high
minute
s
HIIT training on bike, do not raise bottom off the seat.
20sec on 10
sec rest x 8

5
Fast
minute
s
HIIT training on rower, Keep the pace!
20sec on 10
sec rest x 8

High

N/A

5
Fast
High
minute
s
Have incline to most steep and set pace to jogging .
This program is focused at high intensity interval
training (HIIT). It mainly focuses on Tabata training where
the workout lasts roughly 4 minutes of sprint steady
13

pace.
This will assist in the reduction of lactic acid build up in
the system.

Second part to program

Exercise/Movement

1.Dumbbell
thrusters with
burpee

Comments/Instruction
s

2. Hang clean and

squat jump
Comments

Rep/Sets/Tim
e in Motion

Load

Rest

Tempo
Speed of
Movemen
t

Intensity

1 minute to
moderat 5
Fast
high
complete
e
minute
AMRAP 5x
s
burpee
continue with
set
The idea of this is to create discipline in the athletes
mind in order to keep moving.
10 hang
Light
cleans, 10
squat jumps x
5minutes
AMRAP in 5 minutes

5
minute
s

Fast

High

3. Rotating
front/side/back
plank
Comments

5 minutes of
rotation

N/A

5
Slow
Mod
minute
s
Keep the body as firm and steady as possible in the
plank position while maintaining a streamlined pose.
Keep the bottom down! When rotating to side plank it is
optional if where you keep second arm.

Comments

This program allows for discipline in the athletes mind,

its long and forces them to move to pure exhaustion.
The program should be done fast but still keeping ideal
technique (particularly in plank).
This program is ideal for off season and getting the
athlete back into the swing of things.
14

Program 8
Exercise/Movement

Rep/Sets/Tim
e in Motion

Load

Rest

Tempo
Speed of
Movemen
t

Intensit
y

1.Standing with
Cords

3 x 15 (one
side)

moderat
e

30 sec

Med/fast

high

Comments/Instruction
s

This allows for strength to build up isometrically.

2. Contra opposed
lifts

3 x 15 (one
side)

Moderat
e

3 x 15

N/A

Comments

3. External Rotation

30
Med
High
second
s
The unilateral movement allows for isometric training for
gluteals and up shoulders. Both are essential for
butterfly as both need to equally strong.
30
second

med

High

15

Comments
4. Shakers
Comments
5. Bent arm
pulloevers
Comments

Comments

s
On side w/water bottle of very light weight.
3 x 15
N/A
30
Fast
High
second
s
Thumbs up, short quick circles side for 10 seconds,
repeat to front.
3x15

Light

30
Mod
High
second
s
Laying down, not standing. Rotate arm upwards and
downwards while keeping a 90 degree angle at the elbow
at all times.
This program is focused at stability and rehabilitation for
the athlete. Do each set twice to accommodate for both
right and left side.

Program 9
Exercise/Movement

Rep/Sets/Tim
e in Motion

Load

Rest

Tempo
Speed of
Movemen
t

Intensit
y

1.Swing Jumps

3 x 15

moderat
e

30 sec

Med/fast

high

Comments/Instruction
s

Great for warm up or outdoor activity

2. 25m sprint

3 x 25 m

Comments

30
Explosive
second
s
This will build up muscles for a sprinting start.

High

16

3. Run dives with

quick turn to finish

5 x dives

N/A

AMRAP in 5
minutes

N/A

5. Relay starts with

turnaround at 5 m
mark.
Comments

10 x relay

Light

Comments

This program is designed specifically for outdoor

training where the athlete can train either by themselves
or with a group.
The idea is to keep it is as fun and light as possible.
Each component will assist strongly in competitive
swimming from starting blocks all the way to being in the
pool itself.

Comments
4. Sit up med ball
toss to partner
Comments

30
Fast
High
second
s
Keeps the swimmer quick and think on their feet
(figuratively)
30
Fast
High
second
s
This builds competitiveness, if there is a group then it
can be done as competition.
30
Mod
High
second
s
This will help with starting blocks and ensuring the team
environment is there.

Summary
An optimal level of strength and power is necessary for successful performance in many
sports, and swimming is no exception. To complete successfully at the Olympic level,
swimmers must include a year-round resistance training program to maintain or increase
strength and power and reduce injury risk. The strength and conditioning program above
has a 2 principal design goal for the resistance training program. First is to develop
strength and power to levels appropriate for the particular athlete, and second, to reduce

17

injury by addressing any muscle imbalances and pre-existing conditions specific to the
athlete.
In recent years, the injury prevention aspect has received increasing attention, principally
because it enables the swimmer to undertake the high-volume sessions prescribed by the
coaches while limiting the occurrence of overuse in juries and subsequent time out of the
water. An emphasis is now placed on shoulder joint stability and trunk rotational strength,
taking in elements of core stability and segmental stabilisation.
Increasing sport specific movement strength and power is very important for swimmers.
The program should not be perceived as having the potential to produce excessive muscle
hypertrophy. In truth, athletes do not have the time to devote to a resistance training
program with sufficient volume to produce large increases in muscle size since they
complete so many hours training in the pool. However the training exercise plan that has
been created- specifically for the individual swimmer -is aimed at quick, repetitive
movements so the swimmer can get the job done fast and efficiently.
Since butterfly is such a fast and powerful stroke it is vital that the swimmer is fully
prepared. This includes discipline, endurance and to some extent strength. Strength and
power are key to what is known as a butterfly kick, it involves a process of both legs
being held together and a muscle up type of appearance in the water to propel the body
forward. The movement in a butterfly kick has 2 distinct and separate motions in order to
propel the body forward. The first using mainly the glutes and partial quadriceps. The
second activating the gastrocs, this is because the legs must act in a backwards motion
instead of scissoring.
On the other hand the athlete also needs to keep a firm upper body, because
simultaneously to the legs both arms need to move in a fan like way to drive forward. The
body needs to be strong at this point as both movements act as antagonistically to each
other. The biomechanical role of the arms is to ensure that arms are kept fairly straight in
order to offer a slicing movement through the water. The thoracic trunk must remain as

18

stiff and firm as possible particularly those muscles that make up the abdomen. Lat
drosi are relied heavily on, as they give the V appearance of a swimmer. They also
assist in rotation of the shoulders for a fast flowing movement, buoyancy and momentum.
Because of the overuse of the side and front muscles, the lumbar region of the back is
extremely susceptible to pain.

The particular order to the programs was done a specific way to ensure that the swimmer
is prepared for the up and coming season. Endurance training is crucial at the beginning,
it allows for the swimmer to adapt to the environment again with little to no weight
activity. More concentration on pool training is done here. When moving further into the
season weights are added for extra power and strength in the pool. However never much
hypertrophy (as said above) as the swimmer doesnt have a long time to recover. It only
equates to the bare minimum at best.
The idea from then is aimed at keeping the swimmer in shape and having their endurance
level throughout season at peak capacity. Which is when typical style crossfit programs
are established. It is also recommended in this period that the swimmer take up some
form of cross training whether that be running, biking or hill walking. This helps
smooth recovery and allow for the athlete to do more in order to achieve more.

19