Greetings -
I'm looking for some input. I am a 61 year old male who primarily swims freestyle and butterfly. My structured swim workouts are Tuesday, Thursday, and Friday evenings. I swim in meets occasionally, mostly sprints, and want to increase my competitiveness.
Lifting weights is also a part of my workout regime. I have been advised to only exercise each muscle group once a week, but do so with extreme vigor, going to failure or near failure on my sets. I've got that currently split as follows, and with my swim workouts, my schedule looks like this:
Saturday: Delts, Lats, Traps, Triceps, Forearms
Monday: Pecs, Biceps, Glutes, and Quads
Tuesday, Thursday, Friday: Swim
My strategy is to work with weights on the most heavily used muscles for free and fly on Saturday, giving me three days rest before my swim workout. (Weight lifting interferes with my swimming if I try to do it the same day or even the day before). The Monday lifting workout is meant to focus on muscles less used in these strokes and therefore have less impact on the quality of my swim workout for the rest of the week.
If you both swim and lift, I would value your observations on this strategy. Thanks.:)
Hello! I am a strength coach and swim coach who also lifts and swims. I noticed your training program looks very "body - builder" like, and that is great if you are going for hypertrophy (bigger muscles). If your goals are to swim faster, however, you might want to hire a strength and conditioning coach to teach you some ways to program functionality into your dry land program -if possible, find a strength coach (like NSCA-CSCS) with a swimming background. Also, excessive shoulder movements, especially overhead shoulder movements can be problematic especially in masters swimming athletes due to simply overuse, and possible training imbalances. Good luck!
Hello! I am a strength coach and swim coach who also lifts and swims. I noticed your training program looks very "body - builder" like, and that is great if you are going for hypertrophy (bigger muscles). If your goals are to swim faster, however, you might want to hire a strength and conditioning coach to teach you some ways to program functionality into your dry land program -if possible, find a strength coach (like NSCA-CSCS) with a swimming background. Also, excessive shoulder movements, especially overhead shoulder movements can be problematic especially in masters swimming athletes due to simply overuse, and possible training imbalances. Good luck!
