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
Former Member
But the leg press and toe lift machines give you that great looking calves that the distance freestylers can only dream about:wine:
Hahaha how true:lmao: Ready gang...1, 2, 3, flex...
Thanks Wayne for chiming in. I'm now into strength training...actually easing into it. Then I go swim 3K or so...mostly stroke drill to fix what ails my BR.
I really like your site...I really believe the two-hunch and full extension are key for me. Right now it seems if I get one hunch right, then I lose the other. But man every now and again I get it just right...talk about storing/generating some power in the insweep/outsweep...
My strength training consists of rotating muscle groups every 3 days: chest & triceps day 1, back and biceps day 2, legs day 3.
I'm doing the 3-day rotation twice a week, with Sunday off. Each exercise is 2 sets of 12 to 15 for each exercise. Each day's workout is 25-30 minutes.
Lower body
Leg press
Leg extensions
Leg curls
Quad lifts...think pedalling bike in reverse with weight at ankles
Hip abduction
GlutesBack & bi
Lots of lat stuff...check
Bicep curls
Seated row
Overhead press
Rear delts
Lateral raise
Back extensionChest &Tri
Chest press
Incline press
Cross cable pec stuff (imitating the insweep)
Lat/tri cross cable press (imitating the outsweep)
Tricep arm extensions
Ab crunchesMust find out why I'm punishing myself so... :shakeshead:
I welcome the input...thanks.
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.
Glider: Looks like a great plan but with my swimming, biking, and running workouts; I'd need a 9 day week to get it all in.
Since I bike and run, I limit my leg workout to Squats. For back, I do Lat Pull down and Cable row.
For chest, I've been dowing flat bench and inclined bench. Any I too limited or is the rounded out enough?
Also I've never done the cross cable stuff. Is that better than the bench press?
Thanx.
