Hi,
I'm a 41 year old masters swimmer. I have no past experience in swimming. Started swimming 2 year ago, took a few private lessons to learn free style. Today I swim about 3 times a week with a masters group, 2-3 Km each time.
I'm not competing, but I do want to challenge myself and improve my times. The problem is that it is hard for me to incorporate more than 3 swimming sessions a week. So I started thinking about dry land exercises. I thought about running in order to improve my cardio, and gym training in order to improve my power and speed. But I find it hard to find reliable and relevant information on which exercises or technics to use. Most resources I find are designed for young competitive swimmers. I'm really not there. For example, I don't need exercises to improve my exit from the blocks. That is the least of my problems. I encountered some resources which state that Crossfit is a good match for swimmers. But again, some other resources dispute that.
I would appreciate of someone can share or recommend from his personal experience.
Thanks !
I would first of all advise approaching any dryland training with caution. Be sure that it is is appropriate to your individual level and you may even want to consult a personal trainer/fitness coach. While swimming is by definition a low impact sport, dryland training can do more harm than good if it is "too much, too soon" (or not appropriate to your level).
That said, some of the best dryland exercises that are very specific to swimming include the Vasa Ergometer, which is a swim bench that helps develop and strengthen your pull, specifically the early vertical forearm, or longer StretchCordz with paddles, which can also mimic the pull phase of the stroke, helping you develop and strengthen your pull technique. Again, however, approach these and any other dryland routine with caution. The Vasa Ergometer in particular requires an ability to fine-tune, control and slowly increase the level of difficulty, and for the Stretch Cordz be sure to choose the appropriate tension by using the color codes indicated.
Ultimately, nothing can substitute for practicing in the pool, especially based on your description of your swimming level. If you can only incorporate 3 sessions per week, be sure to make the most of those sessions by developing your technical foundation to be sure you increase your efficiency and avoid any potential injuries caused by poor technique. Good luck!
I would first of all advise approaching any dryland training with caution. Be sure that it is is appropriate to your individual level and you may even want to consult a personal trainer/fitness coach. While swimming is by definition a low impact sport, dryland training can do more harm than good if it is "too much, too soon" (or not appropriate to your level).
That said, some of the best dryland exercises that are very specific to swimming include the Vasa Ergometer, which is a swim bench that helps develop and strengthen your pull, specifically the early vertical forearm, or longer StretchCordz with paddles, which can also mimic the pull phase of the stroke, helping you develop and strengthen your pull technique. Again, however, approach these and any other dryland routine with caution. The Vasa Ergometer in particular requires an ability to fine-tune, control and slowly increase the level of difficulty, and for the Stretch Cordz be sure to choose the appropriate tension by using the color codes indicated.
Ultimately, nothing can substitute for practicing in the pool, especially based on your description of your swimming level. If you can only incorporate 3 sessions per week, be sure to make the most of those sessions by developing your technical foundation to be sure you increase your efficiency and avoid any potential injuries caused by poor technique. Good luck!
