Gotta Get The Groove Back

Does anyone know of a site or a book or someplace to look for strength training workouts for swimming? I do strenght training twice a week and have for many years, but much of it is by whim with no real definite focus. Any ideas? thanks

I hurt my back during the first week in April and in two weeks had to swim in our state Master's meet. I did a lot of virtual swimming (dryland swims where I mimic the perfect stroke and EVF Dryland exercises). I was in terrible cardio shape but my technique allowed me to drop to some best times. I didn't do any 200's and the two 100's I did, almost killed me. My back is still in an injured state but I'm very excited to see what I can do with some endurance. Good luck, Coach T

I don't know if I said much of anything so I'm going to try again. I think watching videos of great swimmers and then mimicing their technique on dryland can be immensely productive. I would mimic the strokes using super-slow motions. Read up on EVF drills, perform them super-slow. Then do some running or biking and you should be set. Good luck, Coach T.

Jessica, When will you have access to a pool? I'd spend the time now developing strength for swimming by doing workouts focused on upper body and core strength. As for the legs, leg presses work the quads pretty good and then the hamstrings need strengthening also. I don't know if you can run with a previously bad knee, but maybe a step aerobic class. But you do know that your lungs will probably feel like they are blowing up when you do get into the pool. It's just that at least your upper and lower body will have more strength to endure swimming aerobically. donna

...I unfortunately don't have access to a pool right now, so i was wondering if those of you who are in shape ('cause i definitely am not) could give me some dry land workouts before i can get into the pool... Any positive motivation or feedback is greatly appreciated! I highly recommend some Yoga classes. If you have choices be sure to check them out to see if you like the teacher. Your Yoga teacher is your coach, so find one you like. A good one will give lots of corrective feedback without being too bossy. One recent fitness center I was a member of had several teachers, and the classes were included in my member fee. I found one teacher that was outstanding, one that was OK, and one that was appalling (she was little more than a glorified aerobics instructor). The first time I walked into the dud’s class I got there early and did my usual routine of introducing myself to the instructor, informing her that I had some mobility limitations, and then basically asked what her credentials were. I was totally unprepared for the response I got, she practically tore me a new one, and as soon as class started gave a short lecture that effectively said it does not matter what your teachers background is. What a moron! Anyway... try yoga. I am amazed at all the similarities there are between it and swimming. Yoga is a fantastic combination of strength, flexibility, and breath training. And I love it when people compliment me on my good posture. I know what you mean about getting the groove back. If I get away from my routine too long it is really difficult get it back. It is generally easier for me if I stay really focused on WHY I need to get back in the groove, make it a mantra if I need to. What motivates ME, the reason “why”, is that I want to stay independently mobile for as long as I can. So just ask yourself what really motivates YOU? ...

To get back in the groove - nothing beats swimming 6 days a week and staying at it. I just wish I would do that. I swam nearly everyday for 5 months then things happen and I am out of the water for a month and a half. Life gets in the way.

If your legs, knees, etc. can handle it, try squats. You don't need to go down to parallel, just go as far as possible. Go for reps, like 20, 30 or more. That will get you breathing hard fast. Also, a good exercise for legs and core is overhead squats, with the barbell lifted over your head. This takes some practice, but is also great for building lung power. Finally, previously in life I was doing some strongman training, where I learned about the "farmer's walk". You grab some dumbells and walk for time/distance. When doing these "walks" I found that towards the end it made breathing very difficult, which seemed to help when I started swimming again. That's what's worked for me. Good luck.

I like a lot of variety when I'm out of the pool and a short attention span so I've done/ tried things like: Classes @ the gym: Step, Spin, Yoga, Pilates, Cardio Funk - I literally went down the list and if nothing else it was a hoot trying to pick new things up; let's say I never went back to the step class! Weight training: 30 to 45 minutes total body 2 to 3 times a week; did sets of 12/8/4 gradually increasing weight (start out light if you are new to it); include a stretching routine before and after Walking w/ or w/out light hand weights Hiking up mountains if you have one available to you Jogging Learned how to rollerblade in college and love it to this day There were some gaps where I didn't have a gym membership so I literally went to the public library and picked out tapes on yoga and pilates. My husband got a hoot out of it. :rofl: They are usually short and not too hard for us swimmers. :D Just start out easy on cardio and then build gradually. May be useful to get a trainer for a few sessions if you aren't familiar w/ the weightroom.