A strong core is necessary for a strong pull. Powerful legs are needed for a strong pushoff in the pool. Of course, developing the upper body muscles will improve performance. But the main benefit of strength training will be to fix muscle imbalances that inevitably occur in swimming.

Swimmers are overhead athletes, which means they are more susceptible to chronic shoulder injuries. This program targets not only the prime movers such as the pec major and pec minor, but also the scapular stabilizers and the rotator cuff. Most athletes neglect the rear shoulder, but rowing and pulling exercises will address that.

Most likely, your scapula is protracted, tilted forward and rotated download. This can lead to shoulder impingement. The acromim and scapula move forward and down, and the head of the humerus gets caught under the acromium. This leads to shoulder impingement.

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