Weights & Swimming

While I have heard of people recommending lifting after swimming,I find before is much better for me. Swimming helps me to stretch out and I'm much less sore than the other way. Also I like swimming more so it's dessert.

My husband has always recommended to me that I do weights before cardio. Your body gets so worn out from the cardio that it isn't as efficient and can't be pushed as hard to lift weights. All the age group teams I know have lifted weights before their workout, too. I have no idea if this is good advice but it's reasonably seemed to work for me.

Personally, I do a short cardio bit as a warmup, then lift weights, then do a longer cardio after. I should have mentioned that part too. I usually give myself a light ten minute warmup before doing any weights. Then do weights. Then a longer cardio afterwards (30-60 minutes).

I forgot too,definitely warm up completely before weights. I do 15 min stationary bike and 10 min stability ball work before weights and then I start with my light weight rotator cuff work before moving to heavy (for me)weights.

As a younger swimmer, we lifted intensely before at least three of our afternoon workouts each week. As I remember, we didn't need much warmup for the swim following those sessions. We all had shoulder problems of one form or another, whether from overdistance, poor form, the weights, or just growth pains I can't say. You could search the forum, but if I remember the collective wisdom, if one is trying to protect their older shoulders, the weights and associated stretching might not be preferable before swimming. Personally, I do a short cardio bit as a warmup, then lift weights, then do a longer cardio after. If I swim before weights, I can usually jump right into it without the first cardio because my heart rate is still up there and my shoulders, etc. are warmed up (maybe exhausted, too....). Good luck, DV

I should have mentioned that part too. I usually give myself a light ten minute warmup before doing any weights. Then do weights. Then a longer cardio afterwards (30-60 minutes). So, maybe I should jump on the elliptical trainer (with the moving bars to get my arms warmed up) before I start lifting? Good point about lifting first... the arms won't be as tired. Thanks!:wave:

Actually, you all will think I am wacked, but I use video tapes. I specifically like this persons work-outs because she caters towards advanced exercisers and does not have a hokey persona. www.cathe.com

What specific lifting do you do? quote] I swim three days a week with my coach and on weekends on my own when I can fit it in. On Tuesdays and Thursdays, I go to the gym first thing in the morning, do 30 - 40 minutes of the stairmill (or ARC or elipse to mix things up) to get my cardio as high as I can do without falling off of the stairmill :D . Then I do one set, as heavy as I can lift (usually the younger guys the lift before or after me use much lighter weights (I am a 44 yo F)) for 8 - 15 reps. I do the leg press, the push row, the pull row (the push and pull rows are much lighter weights than I can do if I just push or pull without the row, the row is more difficult, so I use lighter weights), the ham string lift, leg extentions, lat pull down (in front) and triceps. Then I go through a modified yoga stretch and meditate for 5 minutes before I begin my work day. This takes about 1 hour and I feel fabulous afterwards and can really tell the difference in my muscle definition. (The weights I choose to do for my arms help with free and breaststroke and hopefully butterfly).

you have to lift before swimming ir you dont want to get hurt.

We all had shoulder problems of one form or another, whether from overdistance, poor form, the weights, or just growth pains I can't say. :rofl: ;) Just had to have a laugh first as I put on my biofreeze to go to practice. Now, I lift before I swim if I'm doing both consecutively. (Plus, it burns more calories during the swim if you lift first!) Sometimes I lift and do other cardio on days I'm not swimming. I do rotator cuff stuff well after swimming, if possible. If you haven't done weights in awhile, you might want a personal trainer so you are using proper technique. Or, you could look at Ande's blog to see what swimming-specific type of weight training he does.