I am considering getting some personal training sessions this spring but I'm not sure what sort of training would be most beneficial. I've been working on improving my core strength and I think that helped. My focus events are distance freestyle and backstroke but I would like to improve my short-axis strokes.
I have pretty good uppper body strength already and don't want to bulk up. I can tell that my left knee is weaker than my right and my breaststroke kick is imbalanced. Ideally I would like to improve my SDKs and power off starts and walls. And, of course, I'd like to look better in my bathing suit. :D
Recommendations?
I can't speak for personal training, but I can give you some exercises to do on your own that will help out. Some will have a direct impact on your swimming, some will have an indirect impact (ie, general leg strengthening, etc), but all will benefit you in the long run.
Legs
Squats
Streamline squat jumps
Forward/backward lunges
Side lunges
Stair steps
Stair/box jumps
Jump rope
Crunches
Wall sits
Stretch Cords
Internal/external shoulder rotations
Tricep pulldowns
Lateral raises
Reverse woodchops
Chest flies
Butterfly pulls
Freestyle pulls
Breaststroke pulls
Right/left hip abductor
Right/left hip adductor
Medicine balls
Basketball squat jump throws (squat and then jump to throw the medicine ball like a free throw)
Chest passes - fast
Chest passes - hard
Overhead passes
Granny passes
Oblique handoffs
Crunches with medicine ball held overhead
Abs/core
Pushups
Flutter kicks
Leg holds (hold your straight legs 6" off the ground)
Leg lifts
Oblique crunches
Streamline crunches
Crunches
Dive bombers
Plank
Right/left plank
Bridge
Diamond pushups
Wide grip pushups
I started a dryland group on my team and we've been doing dryland three times a week for about a month now. We've been focusing a lot on the stretch cord, medicine ball, and leg exercises and I can really feel their impact. My focus events are backstroke and the IMs, and I can feel the difference in the water between now and a month ago. Can't speak for how it would impact distance freestylers, but it's sure helping me out!
I can't speak for personal training, but I can give you some exercises to do on your own that will help out. Some will have a direct impact on your swimming, some will have an indirect impact (ie, general leg strengthening, etc), but all will benefit you in the long run.
Legs
Squats
Streamline squat jumps
Forward/backward lunges
Side lunges
Stair steps
Stair/box jumps
Jump rope
Crunches
Wall sits
Stretch Cords
Internal/external shoulder rotations
Tricep pulldowns
Lateral raises
Reverse woodchops
Chest flies
Butterfly pulls
Freestyle pulls
Breaststroke pulls
Right/left hip abductor
Right/left hip adductor
Medicine balls
Basketball squat jump throws (squat and then jump to throw the medicine ball like a free throw)
Chest passes - fast
Chest passes - hard
Overhead passes
Granny passes
Oblique handoffs
Crunches with medicine ball held overhead
Abs/core
Pushups
Flutter kicks
Leg holds (hold your straight legs 6" off the ground)
Leg lifts
Oblique crunches
Streamline crunches
Crunches
Dive bombers
Plank
Right/left plank
Bridge
Diamond pushups
Wide grip pushups
I started a dryland group on my team and we've been doing dryland three times a week for about a month now. We've been focusing a lot on the stretch cord, medicine ball, and leg exercises and I can really feel their impact. My focus events are backstroke and the IMs, and I can feel the difference in the water between now and a month ago. Can't speak for how it would impact distance freestylers, but it's sure helping me out!
