I need to increase my strength to improve my success in fly. I have strong legs and a pretty strong core (though no six-pack), but my upper body is comparatively very weak. (I'm female and am not blessed with a "swimmer's physique".) Are there certain exercises that will help me with fly specifically, or should I just follow a general upper-body routine?
Parents
Former Member
There are a handful of rotator cuff strengthening exercises that are useful for shoulder stabilization. I don't know them well, but there is a book, the seven exercises, or something like that. These are a good choice for safety during fly.
I'm not a flyer but a breastroker, and I've spent a bunch of time strengthening my pullout, which is not unlike fly. It ends up being a bunch of swimming "prime mover" muscles. Here is what I like, in order of preference of the exercise:
Triceps:
Dips (there is a machine that can assist you if you can't do your own bodyweight)
triceps pulldown, use rope handles.
pushups
bench press
Lats:
Pullups, backs of hands towards you
pullups, palms towards you. Again, there is a machine that can assist on this exercise.
Lat pulldown machine, pull in front of face.
Chest:
(NOT as important)
Butterflies
Bench press
I like 3-5 reps, 3-5 sets, heavy weights, but I have done anywhere from 100 reps to singles, so find your own niche. Just try to add more weight, or do more reps.
Butterfly really is a stroke that requires technique. I recommend doing 25s with good technique and good speed rather than longer sets. Say 20x25 on 30-1:00. This is what I did when training for the 400 IM.
There's been plenty of disagreement on this board and its previous incarnation about weight training/dryland training for swimming. I think triceps are about the world's cheapest muscle in terms of weight added vs. speed added for swimming. Weight training allows you to carry your own luggage, too, so it has side benefits.
Swim fast,
Greg
There are a handful of rotator cuff strengthening exercises that are useful for shoulder stabilization. I don't know them well, but there is a book, the seven exercises, or something like that. These are a good choice for safety during fly.
I'm not a flyer but a breastroker, and I've spent a bunch of time strengthening my pullout, which is not unlike fly. It ends up being a bunch of swimming "prime mover" muscles. Here is what I like, in order of preference of the exercise:
Triceps:
Dips (there is a machine that can assist you if you can't do your own bodyweight)
triceps pulldown, use rope handles.
pushups
bench press
Lats:
Pullups, backs of hands towards you
pullups, palms towards you. Again, there is a machine that can assist on this exercise.
Lat pulldown machine, pull in front of face.
Chest:
(NOT as important)
Butterflies
Bench press
I like 3-5 reps, 3-5 sets, heavy weights, but I have done anywhere from 100 reps to singles, so find your own niche. Just try to add more weight, or do more reps.
Butterfly really is a stroke that requires technique. I recommend doing 25s with good technique and good speed rather than longer sets. Say 20x25 on 30-1:00. This is what I did when training for the 400 IM.
There's been plenty of disagreement on this board and its previous incarnation about weight training/dryland training for swimming. I think triceps are about the world's cheapest muscle in terms of weight added vs. speed added for swimming. Weight training allows you to carry your own luggage, too, so it has side benefits.
Swim fast,
Greg
