Open water swimming is often seen as a tough sport and one that requires specific and specialised training.

These are both true as open water swimmers have to focus on always improving their technique, speed, and endurance in the water.

However, to continue to improve and avoid plateauing you should incorporate cross-training into your exercise routine.

Cross-training is defined as: engaging in different forms of exercise outside the primary sport (swimming), which can include strength training, flexibility work, and endurance activities.

By adding cross-training to your swimming routine you can not only enhance your overall swimming ability but also help to be more agile and prevent injuries.

1. Strength training

Strength training is often viewed as a critical component of cross-training for elite swimmers, but it is also critical for everyday ocean swimmers.

While swimming is a great full-body workout, it often lacks the resistance necessary to build muscle strength in certain areas. Strength training exercises, such as weights, resistance band work, and pilates, can help improve muscle power, particularly in the core, shoulders, and legs.

These muscle groups are essential for generating propulsion and maintaining body position in the water, especially in rough ocean conditions. A strong muscular foundation also helps prevent common swimming injuries, such as shoulder impingements and lower back pain.

2. Flexibility training

Flexibility is another crucial aspect of cross-training for open-water swimmers. Swimming requires a high degree of flexibility, especially in the shoulders, hips, and ankles.

Regular stretching and flexibility exercises, such as yoga or pilates, can help to enhance an open-water swimmer’s range of motion, allowing for more efficient movements through the water.

Improved flexibility can help you develop better stroke mechanics, which can lead to increased efficiency and speed and reduced drag in the water.

Flexibility training can also play a significant role in injury prevention and muscle and joint longevity, as flexible muscles are less prone to strains and sprains and more likely to have healthy joints and muscles in the long term.

Flexibility training to consider:

Dynamic stretching

Incorporate dynamic stretches like arm circles and leg swings as part of your warm-up routine before hitting the water.

Static stretching

Focus on key areas such as the shoulders, hamstrings, and hip flexors after a swim or as a nightly wind-down routine.

Yoga

Yoga is a swimmer’s best friend in helping to improve overall flexibility, balance, and mental focus.

3. Endurance activities

Endurance is a fundamental component of swimming, no matter your distance.

While swimming is an excellent way to build cardiovascular fitness, incorporating other endurance activities, such as running, cycling, or rowing, can help boost your cardiovascular system.

These activities challenge the cardiovascular system in different ways to swimming, which can help promote your overall cardiovascular health and help you sustain a higher level of intensity over a longer period in the water.

4. Injury prevention

One of the most significant benefits of cross-training is its role in injury prevention.

Swimming is a repetitive motion sport especially on the shoulders, which can lead to overuse injuries if not managed carefully.

By incorporating different types of exercises, you can reduce the risk of overloading specific muscle groups or joints.

Cross-training allows you to engage in active recovery, while maintaining fitness and giving your body a rest from the repetitive motion of swimming which can in the long-term prevent injury.

5. Build mental toughness & resilience

Cross-training can also contribute to the mental toughness needed in swimming.

Engaging in different types of physical activities challenges your body in new ways, which can help you develop resilience and adaptability. For example, strength training might require you to push through fatigue, while endurance activities like long-distance running can build mental stamina. All of these can help you when you’re swimming in the unpredictable conditions of the ocean.

This mental toughness and resilience translate into better performance in the unpredictable conditions of the ocean, which can be mentally demanding.