First post... so go easy on me. I've been lurking for a couple of months while I get my water wings back.
Some of y'all may may have a story like mine...first season back after a 25 year layoff. And just like back then, I hang out with the tough guys in the breaststroke lane! Not to prolong any arguments:thhbbb:
Last weekend, I finished my last of 4 meets in my SCY season that began in February. I didn't do too bad, but I realize I need to do a lot more than just my swimming base, even though I got up to 20K yards per week.
So, I want to start with strength training to augment my swimming. Do any of y'all have any recommendations (or point me to any resources) for weight sets to strengthen specific muscle groups (e.g., curls for biceps?)
I know I'll want to keep the strength training to swimming-related movement. I want to focus on breaststroke, but the others, as well, since I do IMs too. And I'll want to keep it to two to three sets of 12 to 15 reps with a lighter weights.
Thanks,
Mark
Parents
Former Member
I agree with Jeff, lots of Lat stuff, and vary it often. At least once a week go for max weight of 12 reps. Then give yourself a day off and let the body heal.
Also the leg press is the only safe way to do heavy weights for the legs. Ten years ago I could do 1080 pounds on the leg press, am lucky to go over 800 now. But the leg press and toe lift machines give you that great looking calves that the distance freestylers can only dream about:wine:
Once in a while I will pyramid, start at say 8 plates of 45 each, then do 15 reps at each weight, one second push, two seconds down. I will add 2 more 45 plates until I get to 810 pounds (18 plates) then go down taking 2 plates off each time until I get back to where I started. My best set like this was doing three sets of 15 reps at each weight, it hurt so good.
I agree with Jeff, lots of Lat stuff, and vary it often. At least once a week go for max weight of 12 reps. Then give yourself a day off and let the body heal.
Also the leg press is the only safe way to do heavy weights for the legs. Ten years ago I could do 1080 pounds on the leg press, am lucky to go over 800 now. But the leg press and toe lift machines give you that great looking calves that the distance freestylers can only dream about:wine:
Once in a while I will pyramid, start at say 8 plates of 45 each, then do 15 reps at each weight, one second push, two seconds down. I will add 2 more 45 plates until I get to 810 pounds (18 plates) then go down taking 2 plates off each time until I get back to where I started. My best set like this was doing three sets of 15 reps at each weight, it hurt so good.
