Weight Training

Can you please re-post a recommended weight training workout for freestyle swimming? I think I saw it on here a few months back. I'm interested in alternating weight training days with swimming days. Thanks much. AJD Don't overthink it when it comes to lifting. Lift heavy weight (weight you can do about 8 reps of at most) that deploys compound muscle movements (stuff like lat pull downs, squats, bench press), eat right, and get sleep.

I wouldn't alternate, but rather swim a half practice on the days you lift, and lift as a compliment to the swim workout rather than a supplement. For a complimental workout, focus on the muscle groups that are extremely important for you. As a sprinter, I always use medium-heavy to heavy weight, 10-12 reps 3-4 sets, working quick explosiveness rather than a long slow steady draw on the weights. Lots of pulldowns and rows will do you good for freestyle. If you're one of those distance people, then my advice may not be as helpful. :)

I posted this a while back (or so it seems). At the bottom, there's a link to Jason Lezak's regiment. I add-lib, but lift once a week at this point and swim 4-5 times. We all have different goals with lifting. For me, I want it to improve my swimming, but really, it is so I can remain fit, doing my normal activities (playing with my kids, skiing, gardening, landscaping) without pulling anything or tweaking my back. I can tell the lifting helps. As for my times? Not as much. I credit that to working on technique and swimming more fly in practice. Weight Lifting Ideas - U.S. Masters Swimming Discussion Forums

Here is a study done on the subject: www.pponline.co.uk/.../how-to-develop-strength-and-power-for-swimmers-383

Can you please re-post a recommended weight training workout for freestyle swimming? I think I saw it on here a few months back. I'm interested in alternating weight training days with swimming days. Thanks much. AJD I personally use stretch cords as a primary training tool and supplement them with weight training equipment for my legs. My swimmers use stretch cords three times a week (30 to 40 minutes). Go to youtube and type in swimming stretch cord exercises ( you'll get alot). Many universities use stretch cords to supplement their strength training. Good Luck, Coach T.

I've lifted weights off/on for about 24 years. The thing I'd recommend the most is to go with a friend who knows what they're doing or splurge for a trainer for a couple sessions so you learn how to do things correctly. Otherwise, it is really tough to answer the question without knowing your background...how old, what stroke(s) you swim, your goals with swimming, if you've lifted before, and what you hope to accomplish from weights. There's all kinds of methodology with weights...high reps/light weights, low reps/heavy weights, periodization/tapering, etc. What works well for one person may or may not work well for someone else. My suggestion: take a look at the blogs here on the forums. There's several people who lift, take a look, ask questions, and most of all...stay safe.

Swim Faster Stronger has much discussion.