Jon,
For the most part, I agree with your source at Michigan State. Using your own body weight for most exercises is ideal but don't dismiss free weights or machines completely as they have their place. For example, I'll use the lat pull machine to warm up for pull-ups. My routine changes all the time and I'm constantly trying new things but it is based on the philosophy of being functionally strong and powerful all over and not concentrating on mimicing swimming motions. I might think differently if I had a two year window prior to Olympic Trials, but I'm in this for the long haul (31 years and counting) and I feel it's a mistake to concentrate too much on trying to duplicate in- water swimming motions.
The details of my routine would take up way too much space here ( e.g. I do about 20 different core exercises, each with numerous variations and protocols). It'll be a good retirement project to write it all down. I will share my favorite new core body exercise that I adapted from an article in Geezerjock magazine. I call it Fitball 360. You need a fair amount of space to do this. Put your toes on top of a large fitball and place your hands on the floor so you're in a push up position. Slowly shuffle yours hands along the floor to make a full 360 circle around the relatively stationary ball. Keep your body in a planked push-up position the entire time. After you do this for a while you'll find your better in one direction than the other. Don't ignore your weaker direction. For variety, and as you get stronger, see how many circles you can do without stopping or add 5 pushups every 90 degrees. This exercise is also a great scapular stabilizer.
Good luck,
Rich
Jon,
For the most part, I agree with your source at Michigan State. Using your own body weight for most exercises is ideal but don't dismiss free weights or machines completely as they have their place. For example, I'll use the lat pull machine to warm up for pull-ups. My routine changes all the time and I'm constantly trying new things but it is based on the philosophy of being functionally strong and powerful all over and not concentrating on mimicing swimming motions. I might think differently if I had a two year window prior to Olympic Trials, but I'm in this for the long haul (31 years and counting) and I feel it's a mistake to concentrate too much on trying to duplicate in- water swimming motions.
The details of my routine would take up way too much space here ( e.g. I do about 20 different core exercises, each with numerous variations and protocols). It'll be a good retirement project to write it all down. I will share my favorite new core body exercise that I adapted from an article in Geezerjock magazine. I call it Fitball 360. You need a fair amount of space to do this. Put your toes on top of a large fitball and place your hands on the floor so you're in a push up position. Slowly shuffle yours hands along the floor to make a full 360 circle around the relatively stationary ball. Keep your body in a planked push-up position the entire time. After you do this for a while you'll find your better in one direction than the other. Don't ignore your weaker direction. For variety, and as you get stronger, see how many circles you can do without stopping or add 5 pushups every 90 degrees. This exercise is also a great scapular stabilizer.
Good luck,
Rich
