To swim with great intensity a swimmer needs strong lower body that can swiftly swim in water with minimum friction. For this running & cycling are very good exercises to make your legs strong.

Just found this article and I think it proves that body weight training is the best thing out there. this girls a phenomenal swimmer and gymnast, and i bet its the combo of sports that helps her thrive- gymnastics is based around body strength

http://www.youth1.com/other-sports-lates...mnast.html

Bench presses and stretching exercises....

Thanks Tadpole. I usually do leg curls to beef up my leg workouts.

To swim with great intensity you needs strong lower body that can swiftly swim in water with minimum friction. For this running & cycling are very good exercises to make your legs strong.

I think bodyweight, to high rep weight training.

But i'd mainly recommend bodyweight. You can alter pushups and pullups to make them harder, and besides, many injuries happen when lifting weights. People get crazy weight it, like i did, and then they hurt themselves, again like i did.
And bodyweight training you can control what you do.

I'd recommend pushups, pullups, inverted rows, dips, wall sits and one legged-squats, and maybe some elevated pushups.

As far as abs, Crunches, Lying leg raises, Hanging oblique knee ups, and either supermans, back extensions, or static hold supermans for the lower back.

another thing, rotator cuff exercises, internal & external rotations, and also scapular retractions where you lie on your stomach and lift your arms up and pull in your shoulder blades.

Also, i'd recommend running at least one day.

I'm no expert, but this is what i believe, and just wanted to share,
have a good day everyone!

Im too young for gym, but our coach makes us do running, like around 10km sometimes easy pace, or sometimes we do running drills. Stretch cordz, 4x1minute easy fly, 4x10 strokes then hold for 10 seconds like in the middle of your fly stroke. then 10 strokes, hold 15 seconds, 10 strokes then hold 20 seconds. Also break your partner, where your partner stretches you, we do it before training

HI dear,

You can do any workout out of water.
I depend on the person what he can do more perfectly.
The best workout out of the water are pull ups, push ups, crunches, jogging, and running.