Cross training is an excellent way to develop strength, flexibility, and aerobic fitness outside of the pool.  One of the main advantages to cross training is that it represents an opportunity to break up the monotony of your swim training.  Suggestions for cross training include running, yoga, weightlifting, medicine balls, group aerobics (cardio kickboxing, step, zumba, etc.) stretching, and many others.  However, your cross training should be planned to be as strategic as possible.  Here are some general suggestions:

1. Block strength training with a swim workout, but make sure the strength training is first!    Swimming after a strength workout allows you to learn how to swim when tired.  For ultra-distance swimmers with busy schedules and high endurance levels, this can be a very valuable practice.  Perfect technique should be emphasized in strength training workouts to minimize the risk of injury.

2. Running and other aerobic exercises can be used to supplement aerobic conditioning, especially at times when shoulders or other swimming muscles need to be rested. Be sure to stay in the aerobic zone, as this will be most benefiial to your training.

3. Flexibility is an important factor in swimming performance, and it is something that is often neglected.  Stretching and/or yoga is a very effective addition to training.

4. Core Strength is also an extremely important factor in swimming and open water performance, as it is necessary to maintaining proper technique and for sighting.  The ideal core strength regimen would target all core muscles, with a proper amount spent on developing lower back strength, and would favor consistency over quantity (i.e. Four times a week for ten minutes instead of two times a week for twenty).

5. While all swimmers benefit from a preventative physical therapy program for shoulders, it is especially important for ultra-distance swimmers.

6. Cross training that is designed to build core strength, flexibility, and stabilize shoulders to prevent injury should be held in a higher priority than all other cross training.